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Power Mentor Group with Shane & Marc - Closed. (Page 31)
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 2014-01-19 6:40 PM in reply to: marcag |
Veteran  1677     Houston, Texas |  Subject: RE: Power Mentor Group with Shane & Marc - Closed.Originally posted by marcag Originally posted by ligersandtions You do a reply, then there is a checkbox for "Attach a file after posting". You check that and the can add the files Also, what are you using as CP ? Originally posted by marcag sorry I meant just attach the tcx files not screen shots Hah, I was actually wondering if the screen shots were going to be at all useful....let's see if I can figure out how to attach files... I got it....my internet at home isn't working, so I'm hot spotting my phone, so it took a while to get the files uploaded. My CP is set at 193, based on my 5' result of 221 (which was probably lower than it could have been if I'd paced it properly) and 20' result of 200. |
| 2014-01-19 6:46 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ImSore Threshold 1- 73 Threshold 2- 82 Sweet spot- 109 I go over the recommended %FTP here and there, but not by much. Well done ! Can you attach threshold 2 ? Edited by marcag 2014-01-19 6:46 PM |
| 2014-01-19 7:33 PM in reply to: ImSore |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ImSore Threshold 1- 73 Threshold 2- 82 Sweet spot- 109 I go over the recommended %FTP here and there, but not by much. Here is file for threshold 2. Attachments ---------------- activity_431053702.tcx (414KB - 6 downloads) |
| 2014-01-19 8:05 PM in reply to: ImSore |
Elite 3779 Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Would love to post some TSS numbers, but still riding on the easy side - a whopping 40 TSS for a 50min ride today. HR is still out of whack with effort, so we'll see what I'm allowed to do this coming week. |
| 2014-01-19 8:05 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I did the VO2 workouts, so my TSS for last week is lower than most: VO2-1 = 52 THR-1 = 71 VO2-2 = 49 TOTAL = 172 I was going to add the Sweetspot workout but am in the middle of a HM plan and so couldn't fit it in. |
| 2014-01-19 11:21 PM in reply to: Scott71 |
Master 3888 Overland Park, KS | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Completed the sweet spot workout today. Went a little above 85% FTP on the 4x12's. Started to feel it a little on that last one. TSS Numbers: Threshold 1: 73 VO2max1: 56 Sweet Spot: 106 Total TSS: 235 I'm flying to NYC tomorrow, won't be back until Friday. My plan is to do a workout Friday night, then one on Sunday and try to catch up from there. Attachments ---------------- GC 01192014 SS.csv (199KB - 3 downloads) |
| 2014-01-19 11:33 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ImSore Originally posted by ImSore Threshold 1- 73 Threshold 2- 82 Sweet spot- 109 I go over the recommended %FTP here and there, but not by much. Here is file for threshold 2. Rich, I thought Threshold 2 was high.. I have your CP as 275 and get a TSS of 67 when I load that file Where are you getting your TSS ? It seems well executed at around 271 per interval, high but good. 82TSS for a 55min workout is high that's why I am a little surprised. I just want to make sure your TSS scores are correct or it screws up your PMCs Edited by marcag 2014-01-19 11:48 PM |
| 2014-01-20 1:19 AM in reply to: marcag |
Member 258 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Here are files for my 3 rides this week. My CP is 149 (from a 20 min test of 152 and a 5 min test of 167) Attachments ---------------- BTWK3-SWE-1.mrc (0KB - 8 downloads) BTWK3-VO2-1.mrc (1KB - 3 downloads) BTWK3-THR-1.mrc (0KB - 5 downloads) |
| 2014-01-20 5:23 AM in reply to: RunningJoke |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by RunningJoke Here are files for my 3 rides this week. My CP is 149 (from a 20 min test of 152 and a 5 min test of 167) Sorry, those are the files you do the workouts against, but i am looking for the results files Ither a gpx or tcx file from Garmin, or using Golden Cheetah you export a workout to csv or gpx BTW, if people are reading their TSS off Garmin Connect, this TSS will not be accurate unless you set the FTP in your WATCH, not the website. |
| 2014-01-20 5:50 AM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Here are the expected TSS numbers for the 2 weeks WK2 VO2 1 49 WK2 VO2 2 45 WK2 THR 1 69 WK2 THR 2 59 WK2 SWE 1 95 WK3 VO2 1 63 WK3 VO2 2 52 WK3 THR 1 74 WK3 THR 2 74 WK3 SWE 1 108 You should be a bit over, can be slightly under but there shouldn't be huge differences. If so, let's get to the bottom of them so you have accurate data moving forward. |
| 2014-01-20 11:46 AM in reply to: marcag |
Regular 389 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Got a chance to look at my TSS for week 2. I did Thresh1&2 and sweet spot. I may need some guidance here or perhaps an explanation of why mine is so high. I got my readings from the GC page. FWIW, I didn't feel taxed or overloaded upon the conclusion of any of the rides, not sure how or if that correlates to my high TSS readings. My CP is 222. TH#1- 99, TH#2- 99 SwSpot-125 Thanks, Tom |
| 2014-01-20 12:36 PM in reply to: tallytom |
Veteran 1677 Houston, Texas | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by tallytom Got a chance to look at my TSS for week 2. I did Thresh1&2 and sweet spot. I may need some guidance here or perhaps an explanation of why mine is so high. I got my readings from the GC page. FWIW, I didn't feel taxed or overloaded upon the conclusion of any of the rides, not sure how or if that correlates to my high TSS readings. My CP is 222. TH#1- 99, TH#2- 99 SwSpot-125 Thanks, Tom Did you input your CP (222) into Golden Cheetah? Something is definitely not right with those numbers.... For what it's worth, both threshold workouts were about an hour long -- to get a TSS of 99 in an hour long workout, you'd basically have to do the entire thing at 222W. Last week's Threshold 1 workout had 17.5 minutes near threshold....not 60! I know "they" say you should be able to hold threshold for an hour....but I just can't imagine! Even 5' threshold intervals start to hurt! |
| 2014-01-20 1:18 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions Originally posted by tallytom Got a chance to look at my TSS for week 2. I did Thresh1&2 and sweet spot. I may need some guidance here or perhaps an explanation of why mine is so high. I got my readings from the GC page. FWIW, I didn't feel taxed or overloaded upon the conclusion of any of the rides, not sure how or if that correlates to my high TSS readings. My CP is 222. TH#1- 99, TH#2- 99 SwSpot-125 Thanks, Tom Did you input your CP (222) into Golden Cheetah? Something is definitely not right with those numbers.... For what it's worth, both threshold workouts were about an hour long -- to get a TSS of 99 in an hour long workout, you'd basically have to do the entire thing at 222W. Last week's Threshold 1 workout had 17.5 minutes near threshold....not 60! I know "they" say you should be able to hold threshold for an hour....but I just can't imagine! Even 5' threshold intervals start to hurt! Tom, Nicole is probably right. GC probably doesn't know your CP is 222. You have to enter it with an effective date Good news is it will correct workouts already loaded. Add your exported workouts to the post, I will check them In tools->options->Athlete->Power Edited by marcag 2014-01-20 1:30 PM (CP.png) Attachments ---------------- CP.png (43KB - 5 downloads) |
| 2014-01-20 2:08 PM in reply to: marcag |
Master 3022 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Question for Marc and the group...little OT. Anyone messing with sTSS (swim) so their PMC in WKO+ or training peaks captures all three disciplines? I calculated it manually for a swim this morning based off of a solid estimate of my swim threshold pace but wondering if there is a more automated option available somewhere? |
| 2014-01-20 2:37 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by trisuppo Question for Marc and the group...little OT. Anyone messing with sTSS (swim) so their PMC in WKO+ or training peaks captures all three disciplines? I calculated it manually for a swim this morning based off of a solid estimate of my swim threshold pace but wondering if there is a more automated option available somewhere? Couple of things. The Garmin watches with swim capability upload and calculate automatically. They struggle with things like kicking sets and some drills. For straight swimming they are perfect. I simply use my Garmin watch, and look at my distance and average pace. Then in TP there is a way to enter a set So for example, this AM I swam 1600m at an average 1:33/100 pace, so I simply enter 16x100@1:33 in TP. The TSS are pretty close. I typically do kick, drills...at the end of the workout. So say I am doing a 3000m workout with all the heavier stuff up front, say 2400m. I look at my average pace after the 2400m. Say 1:33/100. I do as above. I enter 24x100@1:33. Then I enter 6x100@1:45 for the drills. Edited by marcag 2014-01-20 2:41 PM |
| 2014-01-20 4:10 PM in reply to: marcag |
Regular 389 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. It appears I have set my CP as 222. I'm trying to attach the files, but when I export it to my computer it shows as an Excel file. Not sure what's up. All my workouts in GC show 222 as my CP. Also not sure if the fact that I cover a lot of hills that would inflate my TSS. Sorry in advance, but although not a computer genius not an illiterate and can't figure out how to attach files. Not sure if it because I run Windows 8. Also, just got done w Week 3 Thresh #1. THis time I did it on the trainer and all my splits were on point with the percentages. My TSS came out to 74. FWIW, this was a tough, but honest ride. I usually stay away from the trainer, especially when it's nice out, like today, but trying to compare road and trainer and the effect on my numbers. Interesting. Tom |
| 2014-01-20 4:24 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by tallytom It appears I have set my CP as 222. I'm trying to attach the files, but when I export it to my computer it shows as an Excel file. Not sure what's up. All my workouts in GC show 222 as my CP. Also not sure if the fact that I cover a lot of hills that would inflate my TSS. Sorry in advance, but although not a computer genius not an illiterate and can't figure out how to attach files. Not sure if it because I run Windows 8. Also, just got done w Week 3 Thresh #1. THis time I did it on the trainer and all my splits were on point with the percentages. My TSS came out to 74. FWIW, this was a tough, but honest ride. I usually stay away from the trainer, especially when it's nice out, like today, but trying to compare road and trainer and the effect on my numbers. Interesting. Tom Those excel files are probably fine. They are CSV which means comma separated values. Edited by marcag 2014-01-20 4:33 PM |
| 2014-01-20 5:27 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ligersandtions Week 2 TSS for me looked like: Threshold 1 - 75 VO2 1 - 58 Sweet Spot - 102
Then I did Sufferefest's Angels ride (at 90% on TR) and got another 77....and this ride felt really hard to me for some reason, though the TSS wasn't particularly huge And then this afternoon, I did Week 3's Threshold 1 for an additional 80....and this ride felt MUCH better than yesterday's Angels. Go figure....
Interesting because if I compare Week 2 threshold 1 and Angels they are actually similar Time in Z4 is almost identical. NP for the entire ride almost identical Angels seems to have really low recovery intervals, your time in Z1 is 18min, compared to 2 min in thr1 It's weird because I found week 2, thr1 kicked my butt. I did week 3 thr1 today, which was harder, but felt easier. I think we have "those days" |
| 2014-01-20 6:31 PM in reply to: 0 |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by ImSore Originally posted by ImSore Threshold 1- 73 Threshold 2- 82 Sweet spot- 109 I go over the recommended %FTP here and there, but not by much. Here is file for threshold 2. Rich, I thought Threshold 2 was high.. I have your CP as 275 and get a TSS of 67 when I load that file Where are you getting your TSS ? It seems well executed at around 271 per interval, high but good. 82TSS for a 55min workout is high that's why I am a little surprised. I just want to make sure your TSS scores are correct or it screws up your PMCs Read the wrong date, whatever workout I did on Jan 11 was 82 (I had them sorted by TSS not by date), Threshold 2 was 67, Threshold 1 and Sweet spot was correct.. Did Threshold 1 (week 3) today. TSS was 89. Went a bit over on all the intervals. HR was in the 150s, wasn't a piece of cake, but didn't kill me either. I was about 5% over (102% FTP), on the 4 minute intervals, and 6% over for the 10 minute interval (96% FTP). I attached the file. Edited by ImSore 2014-01-20 6:44 PM (TH1wk2.png) Attachments ---------------- activity_433367278.tcx (502KB - 6 downloads) TH1wk2.png (72KB - 5 downloads) |
| 2014-01-20 6:42 PM in reply to: marcag |
Veteran 341 Orangevale, CA | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Was out of town Sat afternoon and most of Sunday, so didn't have a chance to upload my last ride of week 2.. Attached are my last ride from week 2 (Sweet Spot) and the first ride of week 3 (Threshold 1). Week 2 numbers Threshold 1 - 68 Threshold 2 - 61 Sweet Spot - 102 --------------------------- Total TSS - 231 Week 3 numbers Threshold 1 - 78 - Chris Attachments ---------------- croyston-btpower-wk2-ss.FIT (92KB - 4 downloads) croyston-btpower-wk3-thres1.FIT (97KB - 3 downloads) |
| 2014-01-20 6:54 PM in reply to: ImSore |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by ImSore Read the wrong date, whatever workout I did on Jan 11 was 82 (I had them sorted by TSS not by date), Threshold 2 was 67, Threshold 1 and Sweet spot was correct.. Did Threshold 1 (week 3) today. TSS was 89. Went a bit over on all the intervals. HR was in the 150s, wasn't a piece of cake, but didn't kill me either. I was about 5% over (102% FTP), on the 4 minute intervals, and 6% over for the 10 minute interval (96% FTP). I attached the file. That makes sense. The Jan 11 is probably the 3rd workout of the week we tested (week 1). I got a 76 on that one. It looks like you are getting the right TSS values which is what I wanted to make sure. That said, looking at your file, I suspect your CP is higher than you tested. Should be fun second time around |
| 2014-01-20 7:04 PM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by croyston Attached are my last ride from week 2 (Sweet Spot) and the first ride of week 3 (Threshold 1). I loaded them, they look good. Well executed ! |
| 2014-01-20 8:32 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Power Mentor Group with Shane & Marc - Closed. OK, so I need to put a week # sign on my PC at the trainer! Trying to make sure I got the workout done between a swim clinic and finishing up work on the dining room floor I was in a hurry when I set things up today and ended up doing Week2 THR1 again. The good thing is I pushed it just a little harder than last week, 2 watts higher on NP and 1 unit higher on TSS. I'll try to keep on the right week going forward.  |
| 2014-01-20 9:31 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Here are the expected TSS numbers for the 2 weeks WK2 VO2 1 49 WK2 VO2 2 45 WK2 THR 1 69 WK2 THR 2 59 WK2 SWE 1 95 WK3 VO2 1 63 WK3 VO2 2 52 WK3 THR 1 74 WK3 THR 2 74 WK3 SWE 1 108 You should be a bit over, can be slightly under but there shouldn't be huge differences. If so, let's get to the bottom of them so you have accurate data moving forward. Finished VO2 Max 1 for week 3. It started to get challenging towards the end of the 30 sec @ >105% sets. I thought I may have pushed too hard as the first 3 minutes of the 15 min @ 90% set was pretty rough. It settled down after that and was much better for the remainder. For the last half of the set, HR was in high zone and crept into low zone 4. TSS of 68 so a little harder than written by Shane. TSS for the week is 189, so I'm going to try to fit in the sweet spot workout as well. Just need to work it in around my long run next Sunday. Scott Attachments ---------------- WK3VO2a.tcx (2458KB - 3 downloads) |
| 2014-01-20 10:39 PM in reply to: Scott71 |
Regular 135 Spokane | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Got threshold 1 completed for the 3rd week. RPE felt pretty similar to last week's threshold workout. The TSS was 81 which is about right. Attachments ---------------- Wk3Threshold1.csv (157KB - 6 downloads) |
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