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Power Mentor Group with Shane & Marc - Closed. (Page 40)
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 2014-02-01 6:44 PM in reply to: marcag |
Member  258  |  Subject: RE: Week 5I'm excited to see the progress when we retest, but now that I know what I'm in for, I DON'T WANNA!!!!! I had an easy day today and I think I really needed it. Feeling much better. Just have VO2 max left for tomorrow. As an "all-rounder" I have the option of doing Sweet Spot or Threshold 2. I've noticed that I hate Threshold 1. I find it much harder than Sweet Spot, even though it's shorter. If I've learned anything from triathlons it's that the thing you like the least is probably what you should be working on. Should I take this as a sign that I should be doing both the Threshold workouts instead? I also want to make sure I didn't miss the info on donating to World Bike Relief. I am already so grateful for this group and everything I've learned. Jaime |
| 2014-02-01 6:58 PM in reply to: 0 |
Regular 389 | Subject: RE: Week 5 Week 4 in the books. CP is 222. Thr#1 (outdoor ride)- TSS 108/NP 209, about 800 ft of elevation for ride Thr#2 (indoor trainer)- TSS 79/NP 190 Sweet Spot (outdoor ride) - TSS 151/NP217, about 1200 ft of elevation. IF 0.98 2X20' @ 213 & 215 FTP(about 96%),NP 229& 222, cadence was high 103 & 102 rpm 1x10' @ 237 NP/225 FTP, cadence also high @ 102 Felt really good with all the workouts. Got a couple runs in (35-45' each) and a 2000y swim. Pretty good week. I'll also ride tomorrow for 26 or so miles following g/f who is running marathon (no power on roadie, real easy spin). Tom Edited by tallytom 2014-02-01 7:14 PM |
| 2014-02-01 9:50 PM in reply to: 0 |
Master 3888    Overland Park, KS | Subject: RE: Week 5 Wk4 Threshold 1 is done. TSS of 98 due to going 136% of FTP on those 5x30s and 103% of FTP on the 5x5's. Looking forward to the retest in a few weeks. Edited by reecealan 2014-02-01 9:53 PM Attachments ---------------- WK4 TH1.csv (166KB - 1 downloads) |
| 2014-02-01 10:52 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Feeling better today - half hour run earlier this morning and week 4 THR1 workout tonight. TSS of 83 and total TSS for the week of 215. A good burn in the legs after finishing the 5 x 5 minute segments.
Attachments ---------------- WK4THR1.csv (155KB - 1 downloads) |
| 2014-02-02 10:20 AM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Week 5 I think it was discussed not too long ago, but I'm not sure how many pages I'd have to go back to find it (more than three apparently!). What do you do for a ride that you did, but did not have power for some reason? My PM wasn't working this morning (pretty sure I just needed to replace the battery, which I did and it seems to be working right now), but I did a 2:45 ride with my tri group, and I'd really like to be able to include info (estimated, obviously) in GC to keep my PMC as current as possible. I think I'd be able to race by HR and RPE if I had to, but training without power is so demotivating for me. I really need to see those numbers to keep myself honest and not sand bag the ride. |
| 2014-02-02 10:46 AM in reply to: marcag |
Regular 135 Spokane | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Finished the sweet spot ride last night. Finished week 4 with a total TSS of 279. Feeling much stronger though I'm not sure if it's because I haven't run much the last couple of weeks. I have some slight knee pain. I thought I could do speed work while keeping up with these workouts. Bad idea! Learned my lesson and now will start doing all of my running in zone 2 only. It's the off season anyway right? Jim Attachments ---------------- littlewj-2014-01-30-bt-power-week4-vo2-1-687584.tcx (1769KB - 2 downloads) littlewj-2014-02-02-bt-power-week4-swe-1-702300.tcx (2712KB - 2 downloads) littlewj-2014-01-28-bt-power-week4-thr-1-675304.tcx (2004KB - 2 downloads) |
| 2014-02-02 10:56 AM in reply to: 0 |
| 20 Brampton, Ontario | Subject: RE: Week 5 Hi Marc/Shane Week 4 completed its getting better and better .. for a beginner i'm sure getting a good workout out of this..Question I'm doing 3 work outs a week.. should I increase to 4 or stick with the 3.. I also run 4 times a week, My numbers this week.. THR TSS 91 NP 199 VO2 TSS 74 NP 194 SWE TSS 119 NP 196 Enjoy your Super Bowl Sunday Go Broncos!!! Pierre Edited by Habs1969 2014-02-02 11:10 AM |
| 2014-02-02 4:29 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 5 Originally posted by ligersandtions I think it was discussed not too long ago, but I'm not sure how many pages I'd have to go back to find it (more than three apparently!). What do you do for a ride that you did, but did not have power for some reason? My PM wasn't working this morning (pretty sure I just needed to replace the battery, which I did and it seems to be working right now), but I did a 2:45 ride with my tri group, and I'd really like to be able to include info (estimated, obviously) in GC to keep my PMC as current as possible. I think I'd be able to race by HR and RPE if I had to, but training without power is so demotivating for me. I really need to see those numbers to keep myself honest and not sand bag the ride. I meant to figure this out. Jason asked the same thing https://groups.google.com/forum/#!topic/golden-cheetah-users/64g8PFE... explains it. I still haven't tried it however. EDIT : tried it. It works !! Edited by marcag 2014-02-02 4:41 PM |
| 2014-02-02 4:43 PM in reply to: Habs1969 |
Extreme Veteran 5722 | Subject: RE: Week 5 Originally posted by Habs1969 Hi Marc/Shane Week 4 completed its getting better and better .. for a beginner i'm sure getting a good workout out of this..Question I'm doing 3 work outs a week.. should I increase to 4 or stick with the 3.. I also run 4 times a week, My numbers this week.. THR TSS 91 NP 199 VO2 TSS 74 NP 194 SWE TSS 119 NP 196 Enjoy your Super Bowl Sunday Go Broncos!!! Pierre I'll let Shane answer for the group. I personally have added some high Z2 while watching TV. Nothing heavy. I am running enough based on where my injury is, I can't get to the pool more so if I can squeeze an hour in, I do that. |
| 2014-02-02 5:31 PM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 5 Originally posted by marcag Originally posted by Habs1969 Hi Marc/Shane Week 4 completed its getting better and better .. for a beginner i'm sure getting a good workout out of this..Question I'm doing 3 work outs a week.. should I increase to 4 or stick with the 3.. I also run 4 times a week, My numbers this week.. THR TSS 91 NP 199 VO2 TSS 74 NP 194 SWE TSS 119 NP 196 Enjoy your Super Bowl Sunday Go Broncos!!! Pierre I'll let Shane answer for the group. I personally have added some high Z2 while watching TV. Nothing heavy. I am running enough based on where my injury is, I can't get to the pool more so if I can squeeze an hour in, I do that. Adding extra riding can certainly be beneficial but if one were going to do it along with the three harder workouts, swimming and running, I would simply be looking at time in mid/high L2 as Marc suggested. If that goes well, maybe sneak in some L3 but in general, you should be looking at additional workouts toward the easy end of the spectrum. Shane |
| 2014-02-02 7:27 PM in reply to: gsmacleod |
| 243 Lincoln, Nebraska | Subject: RE: Week 4's workouts Ok, finished week 4's workouts, then realized I did week 3's Sweet Spot today instead of week 4. Oh well. Close enough, right?  Quick run down of numbers: Sweet Spot: NP 152, TSS 127 THR-1: NP 155, TSS 97 VO2 #1: NP 147, TSS 75 Attachments ---------------- crissy26-2014-01-29-bt-power-week4-thr-1-682192.tcx (2005KB - 4 downloads) crissy26-2014-01-27-bt-power-week4-vo2-1-671889(1).tcx (1764KB - 3 downloads) crissy26-2014-02-02-bt-power-week-3-swe-1-706397.tcx (2693KB - 3 downloads) |
| 2014-02-02 7:41 PM in reply to: crissy_jo |
Extreme Veteran 5722 | Subject: RE: Week 4's workouts Originally posted by crissy_jo Ok, finished week 4's workouts, then realized I did week 3's Sweet Spot today instead of week 4. Oh well. Close enough, right? Quick run down of numbers: Sweet Spot: NP 152, TSS 127 THR-1: NP 155, TSS 97 VO2 #1: NP 147, TSS 75 299 TSS for the week !!! Nice. |
| 2014-02-02 7:49 PM in reply to: gsmacleod |
| 20 Brampton, Ontario | Subject: RE: Week 5 ok Thank you Marc/Shane |
| 2014-02-02 8:01 PM in reply to: marcag |
| 92 | Subject: RE: Week IV's workouts Well it's the Super Bowl here in the good old USA and I could really care less. LOL That's why I just finished my workout and typing the update. Glad I don't have to type with my legs but even my arms are a bit shaky after that one with all the blood pooling in the quads. I saw that there were going to be some "all out" efforts on the Week V sweet spot and not knowing what my all out looks like I did some testing with the attacks at the beginning and end of sweet spot. Maybe I'm an idiot but it's fun doing those short bursts even though the last II hurt like a $%@!. Threshold I - LXXXIV (84) TSS Threshold II - LXXIX (79) TSS Sweet spot - CXXXVI (136) TSS Week V Total - CCXCIX (299) TSS I go to the orthopedic tomorrow to check out the foot and see why I have pain after running on the right foot, outside edge, towards the bottom, between the heal and 5th metatarsal. Pain gets better with rest so I have not ran for over a week. Do not want to make things worse. Good news is it does not hurt at all on the bike or post bike. In fact that activity seems to make it feel better. We shall see what they say. File attached for viewing pleasure. Have a great night!! Attachments ---------------- Ron-2014-02-02-bt-power-week4-swe-1-706557.tcx (2717KB - 2 downloads) |
| 2014-02-02 8:23 PM in reply to: Habs1969 |
| 1053 | Subject: RE: Week 5 Here are the week 4 numbers: Threshold 1- TSS 96, NP 249 Threshold 2- TSS 86, NP 245 Sweetspot- TSS 125, NP 244 TSS for the week was 307. The sweetspot workout went great. I dropped my chain again, and knocked a sensor loose...again, during the first set of 30 second repeats, but other then that all was good. Felt almost too comfortable during the 2 x 20 min intervals, goal was 89% FTP, was pretty close at 91% and 90%. My HR for the first 20 min interval averaged 136, which is very manageable for me, the second was at 141 bpm, and very steady, didn't move much, and I felt I could have gone well beyond 20 minutes. I pushed a bit for the 10 minute interval at 95%, ended up with 101% at 284 watts. Still had plenty of energy afterwards. Maybe it was just a good day. Though it is reasonable to assume that my CP is probably a bit low from my first test, since I went from virtually no riding, to a solid month of training. File for sweetspot workout attached. (SSwk4.png) Attachments ---------------- SSwk4.png (74KB - 2 downloads) activity_439829020.tcx (755KB - 1 downloads) |
| 2014-02-03 7:17 AM in reply to: RunningJoke |
Extreme Veteran 5722 | Subject: RE: Week 5 Originally posted by RunningJoke Just have VO2 max left for tomorrow. As an "all-rounder" I have the option of doing Sweet Spot or Threshold 2. I've noticed that I hate Threshold 1. I find it much harder than Sweet Spot, even though it's shorter. If I've learned anything from triathlons it's that the thing you like the least is probably what you should be working on. Should I take this as a sign that I should be doing both the Threshold workouts instead? I suspect you will get similar benefit from both. Maybe more mental confidence if you nail the ones you find tougher. |
| 2014-02-03 8:37 AM in reply to: marcag |
Master 3022 | Subject: RE: Week 5 Closed out my week with a 30 minute TT using the virtual ride function of the Cycleops VirtualTraining App. I chose to climb Mt. Diablo in California since its close to my Brother-In-Law's house. The app is pretty cool. When you upload the effort to Strava it shows the actual GPS track if you had ridden the real course/road. It doesn't place you in the leaderboard but you can scroll through and see how you did. The Garmin file is just as I had done the ride on the trainer like any other ride. Strava Link: http://www.strava.com/activities/110876849 Garmin File: http://connect.garmin.com/activity/439847579 Gives me another 46.6 TSS for the week giving me a cycling total of 334.2. Swam yesterday too. Was able to motivate myself to run this morning as well. Feeling stronger! |
| 2014-02-03 9:36 AM in reply to: marcag |
Master 1927 Guilford, CT | Subject: RE: Week 5 Originally posted by marcag Originally posted by ligersandtions I think it was discussed not too long ago, but I'm not sure how many pages I'd have to go back to find it (more than three apparently!). What do you do for a ride that you did, but did not have power for some reason? My PM wasn't working this morning (pretty sure I just needed to replace the battery, which I did and it seems to be working right now), but I did a 2:45 ride with my tri group, and I'd really like to be able to include info (estimated, obviously) in GC to keep my PMC as current as possible. I think I'd be able to race by HR and RPE if I had to, but training without power is so demotivating for me. I really need to see those numbers to keep myself honest and not sand bag the ride. I meant to figure this out. Jason asked the same thing https://groups.google.com/forum/#!topic/golden-cheetah-users/64g8PFE... explains it. I still haven't tried it however. EDIT : tried it. It works !! Good glad that works! I found that thread, but never got a chance to try it. In other news, awhile back I was mentioning how I was tired I think. Now that my PMC chart is starting to take shape, I'm seeing why. TSS had been going up too fast. I have a recovery week this week but last two weeks TSS has been 463 and 507 which probably explains a lot. My legs feel like they have been absorbing it though and are coming around. I had to stop running though...I wouldn't be able to run and hit it like I have been. |
| 2014-02-03 10:03 AM in reply to: JAYCT |
Elite 3779 Ontario | Subject: RE: Week 5 Understanding and reviewing ride files. I'm not sure where this falls into our power education, but this is certainly something that I would like to learn about. With trainer rides it's easier as we're hitting prescribed wattage targets in a controlled environment. But I'd really like to learn how to better read and understand an outdoor power file - i.e. figure out where a ride went wrong, perhaps pinpoint markers earlier in the ride that provide clues (or clear explanation) as to why things didn't go well - or did go well. It's not hard to go through lap markers (I have mine set to every 5km) and see what AP, NP, HR all looked like and compare that against CP, elevation changes, and/or ride expectations, but I know there's more there to dig into. I just don't know how to, or what to look for. Anyway, maybe a topic for later on, but thought I'd bring it up. |
| 2014-02-03 12:01 PM in reply to: JAYCT |
Extreme Veteran 5722 | Subject: RE: Week 5 Originally posted by JAYCT In other news, awhile back I was mentioning how I was tired I think. Now that my PMC chart is starting to take shape, I'm seeing why. TSS had been going up too fast. I have a recovery week this week but last two weeks TSS has been 463 and 507 which probably explains a lot. My legs feel like they have been absorbing it though and are coming around. I had to stop running though...I wouldn't be able to run and hit it like I have been. And I bet you haven't been accumulating all that in Z2 :-) |
| 2014-02-03 12:18 PM in reply to: marcag |
Expert 1260 Norton Shores, MI | Subject: RE: Week 5 Originally posted by marcag Originally posted by JAYCT In other news, awhile back I was mentioning how I was tired I think. Now that my PMC chart is starting to take shape, I'm seeing why. TSS had been going up too fast. I have a recovery week this week but last two weeks TSS has been 463 and 507 which probably explains a lot. My legs feel like they have been absorbing it though and are coming around. I had to stop running though...I wouldn't be able to run and hit it like I have been. And I bet you haven't been accumulating all that in Z2 :-) That gets back to the not all TSS are created equal. I have been getting into weeks here where I am on the bike 6 days/wk and mainly doing 1-1.5 hour workouts but all of it with alot of intensity. The easiest ride being 1hr with 2x20' at sweetspot. 500TSS starts to take a toll after a few weeks. If I was doing some longer rides in Z2-Z3 I think 500TSS probably would be more manageable. Jason - I remember seeing alot of Sufferfest on your ride feed on TR!! |
| 2014-02-03 2:03 PM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Week 5 Shane mentioned doing the VO2max intervals ay levels greater than the 106% I did VO2max-1 starting at 107% and increasing 1% per interval to finish at my 5' power level. Hard but not a killer. I'll try upping it a bit more with VO2-2 |
| 2014-02-03 2:19 PM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: Week 5 Originally posted by marcag Shane mentioned doing the VO2max intervals ay levels greater than the 106% I did VO2max-1 starting at 107% and increasing 1% per interval to finish at my 5' power level. Hard but not a killer. I'll try upping it a bit more with VO2-2 Correct me if I'm wrong Marc, but this will work much better for those not classed as Sprinters. There is a 60 watt difference between my CP and 5min power result. So if I start at 107% I would actually need to finish at 125% to reach my 5min power. My coach had me do a slightly different workout this morning and I blew up on the last interval. 5x3min @ 107%, 109%, 111%, 115%, 119%. I lasted 1min in the last interval and then begged for my legs to keep going for the last 2min as I watched my power drop away... |
| 2014-02-03 2:25 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 5 Originally posted by GoFaster Originally posted by marcag Shane mentioned doing the VO2max intervals ay levels greater than the 106% I did VO2max-1 starting at 107% and increasing 1% per interval to finish at my 5' power level. Hard but not a killer. I'll try upping it a bit more with VO2-2 Correct me if I'm wrong Marc, but this will work much better for those not classed as Sprinters. There is a 60 watt difference between my CP and 5min power result. So if I start at 107% I would actually need to finish at 125% to reach my 5min power. My coach had me do a slightly different workout this morning and I blew up on the last interval. 5x3min @ 107%, 109%, 111%, 115%, 119%. I lasted 1min in the last interval and then begged for my legs to keep going for the last 2min as I watched my power drop away... Can you post your file ? What % was your recovery and for how long ? Edited by marcag 2014-02-03 2:26 PM |
| 2014-02-03 3:07 PM in reply to: marcag |
Elite 3779 Ontario | Subject: RE: Week 5 Originally posted by marcag Originally posted by GoFaster Can you post your file ? What % was your recovery and for how long ? Originally posted by marcag Shane mentioned doing the VO2max intervals ay levels greater than the 106% I did VO2max-1 starting at 107% and increasing 1% per interval to finish at my 5' power level. Hard but not a killer. I'll try upping it a bit more with VO2-2 Correct me if I'm wrong Marc, but this will work much better for those not classed as Sprinters. There is a 60 watt difference between my CP and 5min power result. So if I start at 107% I would actually need to finish at 125% to reach my 5min power. My coach had me do a slightly different workout this morning and I blew up on the last interval. 5x3min @ 107%, 109%, 111%, 115%, 119%. I lasted 1min in the last interval and then begged for my legs to keep going for the last 2min as I watched my power drop away... I'll post the file this evening from home. It was 3min recovery at roughly 65%. |
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