Fred D Mentor Group - Part II (Page 33)

Yup, I am usually awake in the 4-5am range so that works for me.

We will be alternating the driving, likely switching every time we fill up for gas.  I'll probably just decide when we arrive, depending on how I feel.

I don't think so.  It just looks like a gradual rise out and then the reverse back.  I have heard it's one of the only sections that wasn't repaved so I guess it could be worth checking the road conditions.

Work's going to have me offsite a bit this week.  So I wanted to say good luck this weekend to everyone heading to MT!

x2.  I think you're right Fred.  I see a lot more of my friends becoming active...but they have many more options than doing tris now.  They're doing boot camps, crossfit, going hiking with their GoPro (and making really cool videos), warrior dash, scavenger hunts, and other group activities that can be really intense...but not necessarily a race.  I think that's the new thing that will open up to the vast majority of people.

For anyone looking for a good main set for swimming, the coach dropped this on us this morning.  I'm trying to come up with a name, but everything I came up with wouldn't pass the censors!

2x[2x50 then 50 @ 100% R:30"

    3x50 then 100 @ 100% R:30"

    4x50 then 200 @ 100% R:30"]

Do the 50's on an interval that will give you 3-5 seconds of rest.

When you're half way into that first 200 and you know you get to do it all again, you get to dig deep down and find that internal motivation. LOVE.IT!

So, the saying is true? "The difference between god and a surgeon is that god doesn't think he's a surgeon".

Curious as to why you went with Miche.

I have one and maybe it's my imagination but shifting isn't as smooth as with the Ulltegra cassette. But maybe it's my imagination.

Oh hi ... sorry about being off the radar for a couple of days ... I literally slept for almost 36 hours, got up a couple times to drink and pee, that's it. I guess I needed to top up even more after being sick last week.

Back to my regularly scheduled training, but still somewhat tired overall; not hitting full intensity on the bike quite yet.

Gonna catch up. I guess Fred and Axenhots are en route, then?

Fred was an hour away early this morning. I think he wanted to get on the course as soon as he could.

HIM power question for those in the know...

Trying to determine my power range for the race in 3+ weeks.  My latest data is as follows:

Sprint (34km bike) at 230 watts three weeks ago.
Olympic (40km bike) at 225 watts 3 days ago.

I was a little unhappy with the power in the Olympic since I was shooting for 230, but got a side stitch about 15km into the ride (so much for only drinking water), and was a bit anxious about what it would do to my run, so I may have backed off just a bit and not pushed as hard.

For the record, the 7km run at the Sprint was at a 4:07/km pace, and the 10km at the Oly was a 4:13/pace.  I was a bit slow for the first 2-3km at the Oly until the Stitch worked itself out and it wasn't bothering me anymore.  I would consider both of these to be pretty solid runs following the bike.

I'm really not sure what my FTP/CP is at the moment, but as one additional data point I did a 120km ride about 4 weeks ago at 207 watts as an average, and then ran 8km off the bike.  I was starting to suffer a bit on the run, but the heat was also a bit extreme so I'm not sure what got me more, the power or the temps.

Any and all feedback is welcome.

It's specifically for my race up Haleakala.  I wanted the nice spacing on the bigger cogs. 

The Miche 12-27 goes 19, 21, 23, 25, 27 instead of 17, 19, 21, 24, 27 for SRAM/Shimano.  I lose the 16t, but I shouldn't need that at all unless I plan to Ryder Hesjedal's course record. 

The shifting was "ok".  I could tell it wasn't as smooth, but for the purpose of this race, it will be fine.  On the climbs I did, I could really tell the difference in the smaller jumps and it helped me stay in a comfortable cadence.

Neil...one thing I need to clarify before I respond.  Are the wattages you listed average power including 0 watts, excluding 0 watts, or normalized power?

Should have added that - this is NP.

I got ride of the zeros from my CPU, so it's as close to NP as possible, and from what I've seen over the past couple of months the data after and during is reasonably close.

For the record I'm currently thinking to keep my 10minute lap segments between 205-210 watts.  Not sure if I'm being overly aggressive, conservative, or just about right with this.

If you can hold 207 NP for 120km (I'm assuming 3.5-4 hours) and still run 8km after, then I would say that 205-210 NP is a pretty safe target for your HIM. 

I only asked because I don't know the terrain you ride and how it compares to your race.  In my training rides, my AP is usually 15% lower than my NP because there are just some areas where I have to coast...stop lights, steep hills, etc that wouldn't be a problem on a closed course.  During races, my AP is much closer to my NP as most of my races are not that technical and you can pedal at a constant effort throughout.