BamaDC's Mentor Group v3.0 - CLOSED (Page 33)

Winner!

Hardest swim workout of the year tonight.  Only 2000 yards due to time constraints, but I decided to go ahead and make it count.  Typical warmup, including a 1:11 100 and 2:34 200.  Since that went well, I upped the game and finished off with 10x100 leaving on 1:45.  Held 1:17-1:18 for each set.  I'm gonna be quite sore tomorrow!

Other than that I'm officially not reporting my volume last week, since it was pitiful and I was in taper mode, anyway.  The results were good, so that is all that counts.

My biking is terrible. 

CP 20 -  259 watts

CP 3 -  312 watts

CP 60/FTP - 250 watts

HOLY SWEET MOTHER OF _______

I thought I was done with Physical Therapy as of yesterday but that quickly changed the minute I walked in the door. My knee was stiff from running yesterday morning, but I didn't think too much about it. At PT he noticed that I was favoring the left leg and then he took it away from me.

Seeing as how I couldn't do the 1 legged squats on my right side, he felt that I couldn't be discharged. Then he proceeded to check my range of motion and strength in my hips...right until he noticed just how tight my IT band was. As he poked and prodded my ITs, I winced and cried.

I honestly had tears in my eyes as they attempted to massage the knots out of my IT bands. The head PT person came to check to make sure they were doing things right and was amazed at how tight they were. 15minutes later I rolled to the other side and they repeated the torture.

I can barely walk today. It feels like I've been flogged w/ the "soap and sock". WOWZERS.

I go back Thurs for them to repeat the process. I have a run again Thurs morning. Should I shorten the run (I'm allowed to run as long as there isn't knee pain), scrap the run, or HTFU?

Mine too.  I just did a 20 CP test this morning.  It was 289 which is about 20 watts less than last fall.

I think we should have a friendly contest. 

Who can,  1) increase their FTP the most this season and 2.) who can increase their FTP to weight ratio.

Anyone up for it?  I'll even make a plaque for the winner.

I'm up for it.

I'm in!  Do you want to compare 20 minute or CP60/FTP results?  I think the later would be better but I did the 20 min MP this morning and will be out of town all next week so won't have a chance to do a 3 or 5 minute MP test.

Let's do the CP 60 results.  Are you out of town this weekend?

I'm 173.6 lbs or 78.9 kg.  That puts me at 3.16 watts/ kg.

Yes, I leave tomorrow evening and won't be back until the 11th (next Monday).  I can do the 5 min test as soon as I get back.

Ok, for the newbie, who is still reading thru all the power stuff, what's the CP60/FTP results?  Whats the testing protocol for that?

Your CP60 or FTP is the power you should be able to hold for 60 minute time trail/all out effort.  Since it would basically suck to do a 60 minute all out test (once, let alone multiple times to see how you're improving) you can do a 20 minute and 3-5 minute test to approximate the value.  Jorge has a nice write of it as part of his cycling plan

http://jorgepbmcoaching.blogspot.com/2008/11/how-to-calculate-your-critical-power.html

Jorge does a nice job explaining the test.  I really like the 20 and 3 test.  Not sure which one hurts the most.

I think most of my gains will be in the FTP to weight division.

I was thinking about this today and trying to figure out which would be harder, increase my FTP or drop this gut.  Then I decided to swing for the fences and do both!   I can post my current numbers but I'm not sure it will be apples to apples if you do the 20 & 3 minute tests and I do 95% of my 20 min test.  I'll do a 5 minute test when I get back and post the results then.

The 3 minute one, definitely.  That one is torture.

Do the 3 minute test.  That's what his plans are using. 

What should we make the end date?  I for most of us our biggest races are in September.?

Me to. I'm carrying around an extra 10lbs around my waist. I think I'm gonna have to make some drastic changes in the diet to lose it. I do good for a couple of days, then I think, "Ah, what the hell, I'm 35, married, with 3 kids, who am I trying to impress? I'm still fitter than most."  Then I proceed to eat a horse!

I did the 20 min and the 3 min test, as described by Jorge, previously.  Then it estimates your CP60, correct?

I wanted to make sure that I'm on the same page.

I started the diet two days ago.  Plan is to lose 15 pounds by the end of May.  My wife is doing weight watchers, so i've just piggy backed on her.  Hopefully this will not affect my training too much thru May, but I think if I get off some weight, I will make better gains on the bike and run.

If I calculated right, I'm at 2.54 w/kg.