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Power Mentor Group with Shane & Marc - Closed. (Page 29)
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 2014-01-17 8:49 PM in reply to: cdkayak |
Regular  135   Spokane |  Subject: RE: Power Mentor Group with Shane & Marc - Closed.Originally posted by cdkayak Workout 3 for this week is in the books, WK2-SWE-1. That was a good one. It took a little longer for me to loosen up tonight, limited sleep the last couple of nights and I did a few running intervals yesterday. That 4th 12 min interval was tough but still felt good and I had enough in the tank to push the 30s intervals at the end a little. I just finished the same workout. It felt great - perfect intensity. My legs did tire by the last interval but nothing too bad. I was a little worried about sitting on the bike trainer for 1-1/2 hours but I was actually pretty comfortable throughout. Last winter I would start to thrash and get uncomfortable by the 40 minute mark but no issues now since I self adjusted my fit with new aero bars (Profile Design T3). Huge difference. I was able to move the elbow pads back so I wasn't so stretched out. I used to hate my Adamo Prologue but now It's just awesome. Jim |
| 2014-01-17 9:17 PM in reply to: marcag |
| 190 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Just kidding, you are welcome here. And if in Montreal visiting a friend of yours, I buy the beers Thanks. Beer is always good. I don't want to intrude on you and Shane so I won't be participating on a regular basis but when you guys get around to doing aero testing give me a heads up and I may drop in again. |
| 2014-01-17 9:40 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag I believe around 1hr, threshold pace. Somewhere between your 10k and 15k pace. I can tell you that if so, it's off for me. I get better running numbers. But I believe I have great running efficiency Its off for me as well, my running pace is much higher than my watts/kg. Hopefully that means my CP has room to grow Threshold1 (last night) and VO2 Max2 (tonight) are in the books. Both felt pretty good. I pushed it for a few extra % during the 45 second segments in the 2nd VO2 max workout and really pushed the last three 30 second segments. I do think my 5 minute test was low and so I'm trying to get a sense of what my target could be for next time. Somewhere between the 246 I hit last time and maybe upwards of 250 or 260 if I have a good day. As Neil mentioned earlier this week, although HR reaction lags behind as power increases HR did progressively climb higher and higher throughout the 8 VO2 max repeats. Attachments ---------------- WK2VO2A.csv (110KB - 4 downloads) WK2THR1.csv (144KB - 3 downloads) WK2VO2B.csv (99KB - 2 downloads) |
| 2014-01-17 9:50 PM in reply to: marcag |
Master 3888   Overland Park, KS | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag I just did VO2Max 1 I slightly raised the 30' intervals to 112% and I found the workout just fine. Not too hard. I will probably do a bit harder next time. I will do Sweetspot 1 on Sunday It would be nice to hear if anyone found the week too heavy or too light I just did that workout as well. I also increased the 30s intervals a little. I wasn't sure by how much but after looking at the data it was about 111% of FTP. I've got workout #3 on Sunday, so far these workouts haven't been too heavy. I'm not sure how "spent" I should feel after these workouts. I'm new to all of this including the trainer and so far I'm not quite sure how spent I should feel after these workouts. I see post after post about what people do to get through trainer workouts (watch TV, Netflix etc.) but with the way these workouts are structured I don't really need any of that. Every few minutes or so you've got to do something else. I do have the radio on but even the 10 minute interval today was no big deal. I was a few percentage points high on the 10 min. interval also today. (Ride 01172014.jpg) Attachments ---------------- Ride 01172014.jpg (86KB - 3 downloads) |
| 2014-01-18 8:02 AM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag I just did VO2Max 1 I slightly raised the 30' intervals to 112% and I found the workout just fine. Not too hard. I will probably do a bit harder next time. I will do Sweetspot 1 on Sunday It would be nice to hear if anyone found the week too heavy or too light I did the Sweet Spot ride yesterday as I thought I was going to get to ride outside today (oh, and I'm officially on the injured list when it comes to running....was in denial for the last two weeks, but admitting it now). It was a good ride for me, both physically and mentally. I thought the week was a little on the light side -- of course, I'm not running, so that likely has a lot to do with it. I'll probably do some more riding this weekend since I won't be running. As a triathlete training for a HIM, is there a weekly TSS that you'd shoot for? I assume that would be different than an athlete training for a Sprint/Oly/IM or bike racing / TT's instead of triathlons? |
| 2014-01-18 9:05 AM in reply to: RChung |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by RChung Originally posted by marcag Group, please meet Dr Chung. I don't have his bio, but what I do know is that is a very respected sports scientist, self declared data geek and avid cyclist. Um, thanks, but I'm not a sports scientist. By training I'm a theoretical mathematical demographer -- but when you're a theoretical mathematical demographer it's good to have a Plan B and I was bad a welding so I've had to learn some applied analytical techniques. Wait,I thought you were a social scientist?  Great to see Dr Chung posting; a very knowledgeable person when it comes to power and he also knows a bit about the Chung method of aero testing. Shane |
| 2014-01-18 9:09 AM in reply to: ligersandtions |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions Thanks for the explanation, Shane! I really appreciate it. Say we retest again in six weeks and we see a 10% jump in FTP/CP, would you recommend going back and starting with the 30/30 type VO2 workouts to get "acclimated" to your new zones? Would you recommend a workout that's something like 2x (10x30" @ VO2) or 20x30" @ VO2? Or is there a point at which it just makes more sense to start doing 1, 2, 3+ minute intervals? Is there an "optimal" amount of time to spend in the VO2 range within a (say, one hour) workout? When we retest, everyone will already have experience with VO2max efforts so we might do a 20x30s set to kick things off but will spend more time with longer intervals than in the first block. Usually I will have athletes get to the 20x30s level and then transition to the longer intervals. I haven't seen much benefit from going beyond 20. Shane |
| 2014-01-18 9:15 AM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by RunningJoke If you want to reality check your AWC with your running pace in m/s, what pace do you use? Your 5K pace? 10K? Jaime I believe around 1hr, threshold pace. Somewhere between your 10k and 15k pace. I can tell you that if so, it's off for me. I get better running numbers. But I believe I have great running efficiency I always found the same when I was training seriously; 285W at 77kg was my best CP value but I was running 4:05/km at threshold. I always thought this gave me lots of hope to get my CP over 4W/kg. Shane |
| 2014-01-18 9:29 AM in reply to: ligersandtions |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions As a triathlete training for a HIM, is there a weekly TSS that you'd shoot for? I assume that would be different than an athlete training for a Sprint/Oly/IM or bike racing / TT's instead of triathlons? No real difference, especially during the general phase of training which is why we aren't providing different workouts for different race distances. Now is the time to build your FTP as high as you can and then translate that fitness into race day performance during the specific phase of training depending on race distance. For a cyclist, since they aren't swimming or running, then they will likely be riding most days and then would have a higher weekly TSS. Shane |
| 2014-01-18 9:36 AM in reply to: 0 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. For anyone who is finding the weeks to be a bit too easy right now, you can bump up the intensity a bit in order to increase your training load but I would suggest a max increase of about 5%. We are starting a bit on the conservative side to get everyone in the flow of things and because the idea is that we want to progressively build your training load. So in the coming weeks you will see that both intensity and time at intensity will increase so by week 7 (the last week before we retest) nobody should be finding things easy and then we'll reset FTP. The second six week block will be harder from the start since everyone will already have one solid training block behind them so you will be better prepared for more challenging workouts throughout. ETA - you should also keep an eye on your CP curve in Golden Cheetah as your training efforts will start to have an impact on your CP so you may find, especially if you felt you didn't test as well as you would have liked, that your training performance is suggesting a change to CP. Shane Edited by gsmacleod 2014-01-18 9:39 AM |
| 2014-01-18 1:21 PM in reply to: gsmacleod |
Veteran 1677 Houston, Texas | Subject: RE: Power Mentor Group with Shane & Marc - Closed. When will the Week 3 rides be posted? Hoping to ride Sunday/Tuesday/Thursday as I'll be out of town Friday through Sunday. |
| 2014-01-18 1:53 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions When will the Week 3 rides be posted? Hoping to ride Sunday/Tuesday/Thursday as I'll be out of town Friday through Sunday. Probably tonight. I will wait for Shane to post descriptions then I will add files. I saw the workouts....a little more burn....very similar structure, just more burn. We'll try to make a point of getting them out early Sunday. This week maybe a little earlier for Pierre. It's good to let others finish the week, but also good for people to get a jump on the next week. |
| 2014-01-18 2:35 PM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Based on Marc’s post on the Critical Power Curve, there are a couple of things that I think will be useful in terms of understanding how we train with power for endurance cycling. The first thing that we need to consider is that unless you are racing at the elite level, and specifically on the ITU draft legal circuit, your anaerobic work capacity is basically meaningless. While it is interesting to be able to calculate your AWC, our focus will not be on increasing AWC but rather using that as part of the model to measure improvements in aerobic fitness. I’ve always found this article to be useful (http://home.trainingpeaks.com/blog/article/power-training-levels) and specifically Tables 1 and 2 when it comes to understanding the benefits of training at different intensities and the adaptations associated with these intensities. The first thing you should note in Table 2 is that training in all levels from 2-6 result in aerobic adaptations, some levels are more effective than others to elicit a training response. Basically, the more check marks you see, the less time you need to spend in that level in order to see the desired training response. You may also note that levels 5-7 all have anaerobic adaptations, again with varying degrees of effectiveness. From the check marks you can see why we will do limited training that focuses on levels 2 and 6 since both of those will result in adaptations but not as effectively as other levels. For endurance cyclists, level 2 can be quite effective, especially when you can log long hours on the road (or the trainer if you so desire) but for our purposes of shorter workouts, we will mostly limit level 2 to warm-ups, recovery intervals and cool-downs. For this week we will continue with the same groups from last week and the workout selection will be the same (although the actual workouts will see some variation). TTers Workout 1 – VO2max 1 Workout 2 – Threshold 1 Workout 3 – VO2max 2 All Rounders Workout 1 – Threshold 1 Workout 2 – VO2max 1 Workout 3 – Threshold 2 or Sweet Spot Sprinters Workout 1 – Threshold 1 Workout 2 – Threshold 2 Workout 3 – Sweet Spot VO2max 1 – 1:00:00 10:00 spin build to 65% of FTP 5x15s all out, 45s spin 60% FTP 5:00 spin 60% FTP 15x30s >105% FTP (hard), 30s 60% FTP 5:00 spin 60% FTP 15:00 at 90% FTP 5:00 spin <60% FTP VO2max 2 –50:00 10:00 spin build to 65% of FTP 5:00 at 97% FTP 5:00 spin 60% FTP 8x60s at >105% FTP (hard), 45s 60% FTP 5:00 spin 60% FTP 6x10s all out, 50s 60% FTP 5:00 at <60% FTP Threshold 1 – 1:05:00 10:00 spin build to 65% of FTP 5x30s >105% FTP, 30s easy 5:00 spin 60% FTP 5x4:00 at 97% FTP, 1:00 60% FTP 5:00 60% FTP 10:00 90% FTP 5:00 60% FTP Threshold 2 – 1:05:00 10:00 spin build to 65% of FTP 2x{ 1:00 at 92% FTP 1:00 at 96% FTP 1:00 at FTP 2:00 60% FTP} 4x7:30 at 92% FTP, 2:30 60% FTP 5:00 60% FTP Sweet Spot – 1:35:00 10:00 spin build to 65% of FTP 5:00 at FTP 5:00 60% FTP 3x15:00 at 88% FTP, 5:00 at 60% FTP 10:00 at 95% FTP 5:00 <60% FTP |
| 2014-01-18 3:57 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 3 - Power Mentor Group with Shane & Marc - Closed. Originally posted by gsmacleod Based on Marc’s post on the Critical Power Curve, there are a couple of things that I think will be useful in terms of understanding how we train with power for endurance cycling. The first thing that we need to consider is that unless you are racing at the elite level, and specifically on the ITU draft legal circuit, your anaerobic work capacity is basically meaningless. While it is interesting to be able to calculate your AWC, our focus will not be on increasing AWC but rather using that as part of the model to measure improvements in aerobic fitness. I’ve always found this article to be useful (http://home.trainingpeaks.com/blog/article/power-training-levels) and specifically Tables 1 and 2 when it comes to understanding the benefits of training at different intensities and the adaptations associated with these intensities. The first thing you should note in Table 2 is that training in all levels from 2-6 result in aerobic adaptations, some levels are more effective than others to elicit a training response. Basically, the more check marks you see, the less time you need to spend in that level in order to see the desired training response. You may also note that levels 5-7 all have anaerobic adaptations, again with varying degrees of effectiveness. From the check marks you can see why we will do limited training that focuses on levels 2 and 6 since both of those will result in adaptations but not as effectively as other levels. For endurance cyclists, level 2 can be quite effective, especially when you can log long hours on the road (or the trainer if you so desire) but for our purposes of shorter workouts, we will mostly limit level 2 to warm-ups, recovery intervals and cool-downs. For this week we will continue with the same groups from last week and the workout selection will be the same (although the actual workouts will see some variation). TTers Workout 1 – VO2max 1 Workout 2 – Threshold 1 Workout 3 – VO2max 2 All Rounders Workout 1 – Threshold 1 Workout 2 – VO2max 1 Workout 3 – Threshold 2 or Sweet Spot Sprinters Workout 1 – Threshold 1 Workout 2 – Threshold 2 Workout 3 – Sweet Spot VO2max 1 – 1:00:00 10:00 spin build to 65% of FTP 5x15s all out, 45s spin 60% FTP 5:00 spin 60% FTP 15x30s >105% FTP (hard), 30s 60% FTP 5:00 spin 60% FTP 15:00 at 90% FTP 5:00 spin <60% FTP VO2max 2 –50:00 10:00 spin build to 65% of FTP 5:00 at 97% FTP 5:00 spin 60% FTP 8x60s at >105% FTP (hard), 45s 60% FTP 5:00 spin 60% FTP 6x10s all out, 50s 60% FTP 5:00 at <60% FTP Threshold 1 – 1:05:00 10:00 spin build to 65% of FTP 5x30s >105% FTP, 30s easy 5:00 spin 60% FTP 5x4:00 at 97% FTP, 1:00 60% FTP 5:00 60% FTP 10:00 90% FTP 5:00 60% FTP Threshold 2 – 1:05:00 10:00 spin build to 65% of FTP 2x{ 1:00 at 92% FTP 1:00 at 96% FTP 1:00 at FTP 2:00 60% FTP} 4x7:30 at 92% FTP, 2:30 60% FTP 5:00 60% FTP Sweet Spot – 1:35:00 10:00 spin build to 65% of FTP 5:00 at FTP 5:00 60% FTP 3x15:00 at 88% FTP, 5:00 at 60% FTP 10:00 at 95% FTP 5:00 <60% FTP Edited by marcag 2014-01-18 4:03 PM Attachments ---------------- BTWK3-VO2-1.mrc (1KB - 18 downloads) BTWK3-VO2-2.mrc (0KB - 17 downloads) BTWK3-THR-1.mrc (0KB - 17 downloads) BTWK3-SWE-1.mrc (0KB - 19 downloads) BTWK3-THR-2.mrc (0KB - 15 downloads) |
| 2014-01-18 4:14 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Week 3 - Power Mentor Group with Shane & Marc - Closed. They're in TR. |
| 2014-01-18 4:31 PM in reply to: cdkayak |
Extreme Veteran 5722 | Subject: RE: Week 3 - Power Mentor Group with Shane & Marc - Closed. |
| 2014-01-18 5:12 PM in reply to: marcag |
| 20 Brampton, Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Hi Marc/Shane Thank you so much.. I will be able now to do a work before flying out in the morning.. have a great week will be in touch Friday Pierre |
| 2014-01-18 6:35 PM in reply to: Habs1969 |
Regular 389 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Got all 3 w/o's done for the week. All three done outdoors, which makes me happy, although had to break out the cold gear. My question/dillema, etc. is that I live in a fairly hilly area. No real substantial climbs but enough rollers and hills to feel it. For example, the 90'/29mile sweet spot ride today covered 1300ft of elevation gain according to my Garmin. Ok, with that said, my power numbers are spiked and not sure what is the best method to train and/or race with hills to meet the FTP% goals. Obviosly, when going up a hill my %'s are pretty high. I drop the gears and spin it out to try to meet the interval % goal. But still push past the %. My legs feel fine and it doesn't feel that bad. On the flip side descending I bump the gears up and hammer it to make my power %'s. Going down hill and hammering it taxes my legs more than climbing. After looking at my data, my percentages for the interval were really close to the goal so that is good. I guess my question is it normal to be all over the place percentage wise with hills and any quick advice dealing with them. Here is my Garmin link from today if anyone wants to check it out. Yes, you'll see the spikes all over the place. http://connect.garmin.com/activity/431984101 Tom FWIW, loved week 1's workouts and Monday I will really get to take a look at my data on GC. |
| 2014-01-18 9:41 PM in reply to: tallytom |
| 92 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Good Evening folks. Got sweet spot workout in early this morning and then it was off to help my son with a bathroom remodel project. Pretty beat this evening. The workout went good and by the last 12 min set I was feeling it and you can tell by the graph that my cadence was beginning to get choppy. I still was able to push some good power on the last set of 30's. Being new that was the longest I've been on my trainer but it went by pretty fast. Have a great Sat night everyone. Ron Attachments ---------------- Ron-2014-01-18-bt-power-week-2-swe-1-635632.tcx (2566KB - 5 downloads) |
| 2014-01-19 12:03 AM in reply to: WaterRat |
Member 258 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I was happy to get my third workout done. On Monday my good friend is turning 40 so we are celebrating with a 40 mile bike ride. I don't think it will be a problem to get these 3 workouts in later in the week, though. I calculated my run pace in m/s and it was very close to my FTP in watts/kg. 2.9 and 2.8. Nowhere to go but up, on both, apparently! |
| 2014-01-19 6:29 AM in reply to: tallytom |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by tallytom Got all 3 w/o's done for the week. All three done outdoors, which makes me happy, although had to break out the cold gear. My question/dillema, etc. is that I live in a fairly hilly area. No real substantial climbs but enough rollers and hills to feel it. For example, the 90'/29mile sweet spot ride today covered 1300ft of elevation gain according to my Garmin. Ok, with that said, my power numbers are spiked and not sure what is the best method to train and/or race with hills to meet the FTP% goals. Obviosly, when going up a hill my %'s are pretty high. I drop the gears and spin it out to try to meet the interval % goal. But still push past the %. My legs feel fine and it doesn't feel that bad. On the flip side descending I bump the gears up and hammer it to make my power %'s. Going down hill and hammering it taxes my legs more than climbing. After looking at my data, my percentages for the interval were really close to the goal so that is good. I guess my question is it normal to be all over the place percentage wise with hills and any quick advice dealing with them. Here is my Garmin link from today if anyone wants to check it out. Yes, you'll see the spikes all over the place. http://connect.garmin.com/activity/431984101 Tom FWIW, loved week 1's workouts and Monday I will really get to take a look at my data on GC. I don't think there is any one answer to this, but some thoughts Some of the areas I train in a very hilly and I run into the same problem. I do pick my routes based on the workout and sometimes back track and redo sections over and over. You are right, hitting high power going downhill, spinning like mad is hard. I really do pay attention to picking my routes, even if it means a longer warmup to get to a place that has better terrain. For example I have this one route I can climb for 12minutes, go down in 3 minutes and repeat. Perfect for a workout like yesterday. I may even drive out to a spot. Gearing makes a big difference, a 11-28 cassette is great for very hills areas in training. I did see you were RPMing pretty high so it doesn't seem as you could do much more. That being said your file is fine and you got what you wanted out of the workout. As a matter of fact you hit some pretty good numbers there. A very strong ride. You dod a normalized power close to 200 with a CP of 222 ? Pretty good !! |
| 2014-01-19 6:35 AM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I made the mistake of going for a run a few hours before the sweetspot workout. I knew during the 5'@FTP at the begnning that it would not be fun. Last 12' was not pleasant. Oh well, live and learn. My CP is probably a little over-estimated because I under performed on the 5'. I can feel it. If anyone thinks low balling the 5' is a good idea...well.....yes you get a bigger CP number, you also get to suffer more in following workouts only to find out at the next test that you haven't improved :-) I may try and test the left hand side of my CP curve this week. We'll see. |
| 2014-01-19 7:39 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Now that we have done a week of training, let’s talk TSS. TSS stands for training stress score. Although I also call it suffer score ? Using the intensity and duration of a workout a score is given. This score can give “an idea” of how hard a workout is and can also be accumulated over days/weeks/months to guage overall training load. Quick explanation of how it is calculated using your FTP. 1hour at 100% of FTP yields 100 TSS points. When riding lower or higher than 100% you take the square of the intensity relative to FTP. So if you are riding at 80% of FTP that’s’ .8 squared = .64 x 100 = 64TSS points per hour. 70% would give .7 squared x 100 = 49TSS points per hour So you can see that riding at 70% yields about half of the points of riding at 100%. Go above 100% and you accumulate lots of TSS points. 120% squared = 1.44 so you would get 144 TSS points per hour. You can’t ride at 120% for an hour, but doing say 120% efforts for 30 seconds gets you points at a rate of 100pts/60min or .833 pts/30sec Week 2 Threshold 1 theoretically gave 69TSS point Week 3 Threshold 1 should give 74 TSS points. You can see why, look at the intensity and duration increases of some of the intervals Look at your 3 workouts from last week The sum of the TSS you did is you weekly TSS. This week that will grow. Shane is very carefully growing our TSS score week over week. What was the TSS for the various workouts you did ? Post it here. Let’s see if there is anything that stands out. For example if someone did a TSS of 90 in threshold 1, that’s a sign….of doping….I mean your CP is too low. Sweat spot had a TSS of 95. This one is higher mostly because it’s a 90min workout vs 60. We’ll come back to “not all TSS is equal”. This is true, but I think it’s good for people to get a feel for what TSS is. TSS will be the basis for the performance charts we will eventually look at. TSS can be used to establish a budget for long distance racing. For example imagine a IM at 70% of FTP for 5h30hours. That .7^ * 100pts/hr * 5.5hr = 270TSS points. There was a table that showed that a good age grouper with good preparation had a "budget" of 270TSS points, to be spent based on the duration and intensity (% of FTP).  We will discuss the other terms IF, NP, VI...bla bla bla....but for now, it's to get a feel for what TSS is and how different intensities rack up TSS points. Get a feel for what a 70TSS point workout feels like. See the difference between Week 2 threshold 1 and week 3 threshold 1. Edited by marcag 2014-01-19 7:41 AM |
| 2014-01-19 7:54 AM in reply to: 0 |
Veteran 945 South Windsor, CT | Subject: RE: Power Mentor Group with Shane & Marc - Closed. been lurking...I told Marc to take me off the list of peeps doing workouts I did get my PM. Have loaded GC. Have it paired but did the w/o with just my PT yesterday-did the 5 minute test. Behind the curve in terms of testing due to injury, illness and delay in obtaining PT but I'm enjoying the reading and conversation. http://connect.garmin.com:80/activity/embed/431963390 Not sure how to do screen shots or how to upload this to GC. Failed when trying to take the file off my PC and upload into GC, but will try again...today. ------------------------------ The discussion on v02max workouts and duration was interesting. Does anyone know who takes credit for these and when? I'm pretty sure Jack Daniel's has been a proponent of using 3-5 minutes of vo2max effort for intervals in running since ~1998. and Dr. Billat has had her 30-30 workouts in the running literature since 2005. When did this crossover to Power on the bike?? Bike power was available to the elite cyclists in the early 1990's, I think, but I can't imagine that Power for the average cyclist has been around that long. I would love to hear some conversation about selection of cadence. I know we should all 'find out optimal cadence'. Is it worthwhile to redo 5 or 20 minute tests with cadence 5 above and 5 below so see if you can help identify if one is more a 'masher' or a 'spinner'? Should we be trying to force cadence a bit to help with efficiency to try to spin at 90? Cadence on the bike isn't the same as running and with no landing shock, there is much less injury risk by a slower cadence, so I'm wondering if this is a case where less could actually be better or does it just depend on your own muscle makeup...Hmmmm. And what do people think of the Monad calculator. I like the fact it's a 3 minute and a 12 minute test-which would allow more frequent testing, but wouldn't beat you up as much-offset by the inaccuracy of a shorter test. http://www.twowheelblogs.com/critical-power-calculator Edited by dtoce 2014-01-19 8:24 AM |
| 2014-01-19 8:28 AM in reply to: dtoce |
| 92 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Here is my TSS. Seems to match up to what Marc was saying. 221 fro the week with the breakdown being... Threshold 1: 67 Threshold 2: 59 Sweet Spot: 95 Have a great day, Ron |
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