Power Mentor Group with Shane & Marc - Closed. (Page 37)

Alright...20min test finally in the books, and it hurt!  I had a very specific number in mind that I was chasing, but fell short on this ride - even so, I'm quite happy with the result.  I was after 265 watts (rather a stretch I think), as this would have given me a nice even watts/kg number - maybe silly, but it was something to shoot for.

Started off really slow, like really slow.  Had it in my mind to start at 250 for the first min, then bump it to 255 for the next 5 and see where things were at - well I stayed at 250 for the first 5min and I kind of told myself that this was not going to be my night and just settle in and suffer.  And then things started to pick up and I was pushing harder, got to about 14min or so and had an uh oh moment as HR was through the roof and I had to back off or I would have exploded.  Just told myself to try and keep eeking out watt after watt on the average.

5min - 250watts, 164bpm
5min - 257watts, 172bpm
5min - 263watts, 177bpm
5min - 261watts, 179bpm (near death experience...)

So, it all nets out to 258 for my 20min test, and a CP of 243 watts.  And since I'm tipping the scales at 155lbs right now, that works out to 3.45watts/kg.  A little lower than I wanted, but lots of room to grow, and I reckon I'll be able to start the next test a little stronger. 

This is the part I grapple with - how do I do so little riding over 2 months and then set good numbers (and I've always made sure to calibrate the PM before every ride, so I don't think that explains it).  Highest 20min before was 262 or 263, but since I set a PB for the 5min, why not go for it in the 20min as well.  But I knew I didn't have it within the first few minutes. 

Ride file question.  Do you create these in GC or are you using a different program?  The reason I ask is tied to adding in lap markers to the file.  Because I've had to follow a slightly different path I created some .erg files to use, and I added in lap markers.  Then for the default lap counter at the bottom of the GC training screen I changed it to Lap power, and changed Distance to Lap time remaining.  With a PM it doesn't matter as much, but for those using virtual power, the ability to see the concrete lap power number would be really nice, rather than just trying to get your power line to match the target line.  For the short 30sec intervals, etc, I don't bother setting the lap marker and just add it at the end of 5x30sec, etc.

I don't think you should be worried about your next test....unless you're worried that your number is going to go WAY up and the rides are going to get WAY harder!

If I were to get a TSS of 96 for a 67 minute ride, I'd probably question if my CP was correct....and start looking forward to doing a new test to see the improvements (and dreading how much subsequent rides are going to hurt!).  On that same ride, I netted a TSS of 86, and didn't do it post-swim

The wizard in GC has the options to add, delete, lap, or Interval (which created my workout backwards).  I simply Add with the time and watts (or %), and then Add again, but click Lap in the blank space, and then click Add again for the next segment.  The lap markers show up in the training screen. I'll post a screenshot tonight.

I wanted to edit the files you created to add the lap markers, but don't seem to be able to do it in GC.

Here's what the ride file looks like in GC (this one was an erg not mrc file), and the other is the workout wizard (not the same ride file obviously).  You'll also see the lap power at the bottom and remaining lap time on the first screen shot.

(GC Laps.JPG)

(GC Wizard.JPG)

Week 3 Thrs1 completed last night.  Legs were trashed at the start but slowly came around.  I didn't like the look of the 5x 4' on, 1' RI, intervals when I 1st loaded the WO, but all was well. TSS = 80.

Week 4, VO2 - 1 done this morning.  I did all of the 30" intervals at 120%, so I was pretty pleased with that.  I could have cranked out more if the workout had called for it, but I was so so glad when they were done!

I also ran last night for the first time in four weeks (well, first time successfully....I'd tried two other times with instant pain, so turned back within one minute).  I kept it super easy, incredibly slow....but most importantly, it was pain-free!  So here's to hoping I can keep myself healthy for the next few months and that running doesn't get in the way of my bike progress.