Power Mentor Group with Shane & Marc - Closed. (Page 39)

Originally posted by marcag For those of you who don't know Ben, he is a very strong cyclist. He does crazy trainer workouts, like 305w NP for 2hr+...ya....that is not a typo

Originally posted by marcag



cdkayak
Maybe I just missed a post or two. We are quite the active group :-)

We have as many posts as most of the more "active" groups, but we have way more views. I suspect we have a fair amount of lurkers.

Originally posted by ligersandtions

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.

Originally posted by marcag Scott, Chris, Pierre and Sarah are quiet. Is all OK ?

Originally posted by ImSore

I don't find these workouts easy, and see some mention of 2 x 20 min at 100% FTP as a sort of standard FTP boosting workout. That seems brutal.

Originally posted by Scott71
In hindsight, feeling as lousy as I did, the 2nd VO2 workout may have been a bit too much ... I was pretty spent afterwards.

Originally posted by ligersandtions
Also got a 40 minute run in this morning

Originally posted by dtoce

Would anyone comment on whether I should mix outside rides and indoor trainer rides when using Power and analyzing these on GC?

They seem worlds apart in variability but I guess Power is Power-whether it's inside or outside...I"m just concerned that it will raise my FTP, and force more painful trainer rides...No, what I mean is that I'm just not really sure which is my 'true' FTP-one that incorporates outside, with hills and wind etc or the one inside with less variables. I was just shocked to see how much the power values dance around. Wow.

I could generate a second me (much to my wife's chagrin) on GC, one for inside and one for outside, for consistency of training and to generate FTP unique to inside or outside, but the more I think about it, the more sense it makes to use ALL of the data. After all, races usually happen outside.

Comments-Marc, Shane, anyone?


My first outside ride w Power-30M, boy am I out of shape and sore now...and that damn calf is still injured...
http://connect.garmin.com/activity/438870358

Originally posted by dtoce Would anyone comment on whether I should mix outside rides and indoor trainer rides when using Power and analyzing these on GC? They seem worlds apart in variability but I guess Power is Power-whether it's inside or outside...I"m just concerned that it will raise my FTP, and force more painful trainer rides...No, what I mean is that I'm just not really sure which is my 'true' FTP-one that incorporates outside, with hills and wind etc or the one inside with less variables. I was just shocked to see how much the power values dance around. Wow. I could generate a second me (much to my wife's chagrin) on GC, one for inside and one for outside, for consistency of training and to generate FTP unique to inside or outside, but the more I think about it, the more sense it makes to use ALL of the data. After all, races usually happen outside. Comments-Marc, Shane, anyone? My first outside ride w Power-30M, boy am I out of shape and sore now...and that damn calf is still injured... http://connect.garmin.com/activity/438870358

Originally posted by gsmacleod

Wow - week 5 already! We'll do this week and then one more before we test again and then another five week block before the final test. Hope all is well with everyone!

http://home.trainingpeaks.com/blog/article/power-training-levels

Last week we looked at the information found at the above link and focused our interest on training in Level 4 which is designed to target threshold. However, while for endurance events we certainly focus our efforts on level 4, that does not mean we do not train at other intensities and there are benefits to training at a variety of intensities throughout the year.

An additional intensity that will comprise some of our harder efforts through the group will be level 5 and there are benefits and challenges to training at this level. With level 5, you will see that it is similar in many ways to level 4 although the actual effectiveness of causing the desired training adaptations is somewhat different. Beyond the differences here, the other primary difference with training in level 5 is the amount of training at this level that can be accumulated within a given session. For amateur athletes, I typically find that 25 minutes is about the maximum amount of time that an athlete can accumulate in one training session and it is quite common to see that they will start to falter after about 20 minutes of time at this level. So while one “earns” more TSS with efforts over FTP, when the recovery intervals are included, a VO2max session will typically see a very similar TSS to a level 4 session. Generally I find that about five minutes is about the longest that most athletes are willing to sustain these efforts and equal to a little less than equal rest works well.

Since we did a short test and long test to establish training levels, while the workouts often say >105%, generally I will use the five minute test result as the floor for these efforts which is typically greater than the 105%. It is also worth noting that while these efforts have a strong aerobic contribution, they are still very much an aerobic effort and almost all adaptations from training in this level are aerobic in nature.

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 – 55:00
10:00 spin build to 65% of FTP
5x15s all out, 45s spin 60% FTP
5:00 spin 60% FTP
6x2:30 at >105% FTP (hard), 2:30 60% FTP
5:00 spin <60% FTP

VO2max 2 – 1:00:00
10:00 spin build to 65% of FTP
5:00 at 98% FTP
5:00 spin 60% FTP
5x3:00 at >105% FTP (hard), 2:00 60% FTP
5:00 spin 60% FTP
5:00 at 95% FTP
5:00 at <60% FTP

Threshold 1 – 1:10:00
10:00 spin build to 65% of FTP
5x30s >105% FTP, 30s easy
5:00 spin 60% FTP
5x5:00 at FTP, 2:00 60% FTP
5:00 60% FTP
5:00 95% FTP
5:00 60% FTP

Threshold 2 – 1:15:00
10:00 spin build to 65% of FTP
2x{
1:30 at 96% FTP
1:30 at 102%FTP
2:00 60% FTP}
4x10:00 at 95% FTP, 2:30 60% FTP
5:00 60% FTP

Sweet Spot – 1:35:00
10:00 spin build to 65% of FTP
5x10s all out, 50s easy
5:00 60% FTP
3x16:00 at 90% FTP, 4:00 at 60% FTP
10:00 at 95% FTP
10:00 at 75% FTP (optional)
5:00 <60% FTP

Shane