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2014-02-04 10:09 PM
in reply to: Scott71

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Oakville
Subject: RE: Week 5

Week 5 VO2max-1 in the books.  TSS of 66 and NP of 196.

I don't know if it was the workout or if I was having an off night, but it felt rough.

Marc talked about the size of your battery, well it felt like I drained my battery after the 4th 2:30 segment.  Running on fumes just to get through it.

Its funny, for races my cadence is usually in the mid to high 90s and will creep into the low 100s at times, but the VO2 segments for this workout felt the most comfortable in the mid 80s.

Scott  





Attachments
----------------
WK5VO2A.csv (122KB - 3 downloads)


2014-02-04 11:40 PM
in reply to: marcag

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Anyone else using nutrition on the longer rides, like the sweet spot rides? I've been using a GU whenever the first recovery interval occurs after 45-50 minutes.
2014-02-05 7:09 AM
in reply to: croyston

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Lincoln, Nebraska
Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by croyston

Anyone else using nutrition on the longer rides, like the sweet spot rides? I've been using a GU whenever the first recovery interval occurs after 45-50 minutes.

I've been drinking Heed during the training sessions the past two weeks. I usually have water, but figured with my session usually being 1st thing in the morning and some being over an hour my body might appreciate a few calories and electrolytes during the workout. I feel great during the workouts and after, so I'm sticking with it.
2014-02-05 7:47 AM
in reply to: croyston

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Only water or water+skratchlabs on the sweet spot rides since I do a run following them. All the others have been fine without anything.
2014-02-05 8:20 AM
in reply to: croyston

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by croyston

Anyone else using nutrition on the longer rides, like the sweet spot rides? I've been using a GU whenever the first recovery interval occurs after 45-50 minutes.


For early morning rides of > 1 hour I typically take a GU with 2x caffeine. Probably could get by with a double shot of espresso. I do religously use the GU electrolyte tabs. Whether Placebo effect or not, I feel my muscles recover much better if I fuel with a good electrolyte mix. Don't need the calories but feel I need the sodium and potassium.
2014-02-05 9:13 AM
in reply to: croyston


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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by croyston

Anyone else using nutrition on the longer rides, like the sweet spot rides? I've been using a GU whenever the first recovery interval occurs after 45-50 minutes.


I actually did this past week on sweet spot. Nothing major but I mixed 4oz. of G2 to 28oz of water and added some protein powder that got me 15 grams of whey protein. Week 5 sweet spot is 1:45 and it might be a good opportunity to try a gel. Being new to endurance sports, I've never done a gel before. If I did a gel on that ride, at what point would it make the most sense to take it?

I did my Week 5, threshold 1 this morning before work. Even though Shane keeps upping the intensity ever week I must be getting stronger as I don't notice much more difficulty than the prior weeks. The last 5 min I did +10 or so watts above threshold and got the heart rate up a little more. I'll have to post the file later tonight as I did not have time to do all the download/upload this morning.

Happy Hump Day,
Ron


2014-02-05 10:30 AM
in reply to: WaterRat

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by WaterRat
If I did a gel on that ride, at what point would it make the most sense to take it?


GU recommends a gel every 45 minutes (15 minutes before and then every 45 minutes during).

For this weeks SS ride, I'll probably still stick with just one GU during whichever recovery interval is roughly half way through the ride.

I found Threshold 2 for this week much harder than Threshold 1. The legs were hating the 4x10s by the end of the ride.

- Chris
2014-02-05 10:45 AM
in reply to: 0

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by croyston

Originally posted by WaterRat
If I did a gel on that ride, at what point would it make the most sense to take it?


GU recommends a gel every 45 minutes (15 minutes before and then every 45 minutes during).

For this weeks SS ride, I'll probably still stick with just one GU during whichever recovery interval is roughly half way through the ride.

I found Threshold 2 for this week much harder than Threshold 1. The legs were hating the 4x10s by the end of the ride.

- Chris



On last weeks sweet spot I mixed up two bottles of GU energy/electrolyte soluton (at 2/3 strength - 2 scoops instead of 3). I also took a gel about 10 minutes before getting on thebike (for the cafeeine again). For this weeks sweet spot, I'll go with gel before ride and two electrolyte (full strength) bottles - 40 ounces total.

Edited by trisuppo 2014-02-05 10:46 AM
2014-02-05 12:00 PM
in reply to: Scott71

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Subject: RE: Week 5
Originally posted by Scott71

Week 5 VO2max-1 in the books.  TSS of 66 and NP of 196.

I don't know if it was the workout or if I was having an off night, but it felt rough.

Marc talked about the size of your battery, well it felt like I drained my battery after the 4th 2:30 segment.  Running on fumes just to get through it.

Its funny, for races my cadence is usually in the mid to high 90s and will creep into the low 100s at times, but the VO2 segments for this workout felt the most comfortable in the mid 80s.

Scott  




I did VO2-1 and it was rough.
Please let us know how VO2-2 goes. It will be different, especially with the warm up. I'll explain after
Really interested !
2014-02-05 12:41 PM
in reply to: croyston

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.

Originally posted by croyston Anyone else using nutrition on the longer rides, like the sweet spot rides? I've been using a GU whenever the first recovery interval occurs after 45-50 minutes.

Most of my riding happens first thing in the morning, but the longer sweet spot rides are usually done a bit later in the day, when I've had breakfast (or lunch).  I haven't felt the need to take anything other than water on them so far, except the one sweet spot ride that I did at 3:30am (first thing in the morning).  For that one, I ate a Honey Stinger Waffle during the warm-up.

I tend not to eat on the bike unless I'm going longer than two hours.  I haven't had any issues so far, but I do feel noticeably stronger when I ride later in the day and have more fuel in me.  But it is what it is....gotta get the training in when my schedule allows.

2014-02-05 1:38 PM
in reply to: marcag

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Oakville
Subject: RE: Week 5

I did VO2-1 and it was rough.
Please let us know how VO2-2 goes. It will be different, especially with the warm up. I'll explain after Really interested !

Doing Threshold1 tonight and I plan on doing the VO2-2 on Friday, but had another look to see what to expect.

Hmmm... 5 minute warm-up at just under FTP.... 30 second longer VO2 sessions .... shorter recovery.

It is going to hurt!



2014-02-05 1:44 PM
in reply to: Scott71

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Subject: RE: Week 5
Originally posted by Scott71

I did VO2-1 and it was rough.
Please let us know how VO2-2 goes. It will be different, especially with the warm up. I'll explain after Really interested !

Doing Threshold1 tonight and I plan on doing the VO2-2 on Friday, but had another look to see what to expect.

Hmmm... 5 minute warm-up at just under FTP.... 30 second longer VO2 sessions .... shorter recovery.

It is going to hurt!




Yes, but there are only 5 of them LOL!
2014-02-05 4:43 PM
in reply to: Scott71

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243
10010025
Lincoln, Nebraska
Subject: RE: Week 5
Originally posted by Scott71

Week 5 VO2max-1 in the books.  TSS of 66 and NP of 196.

I don't know if it was the workout or if I was having an off night, but it felt rough.

Marc talked about the size of your battery, well it felt like I drained my battery after the 4th 2:30 segment.  Running on fumes just to get through it.

Its funny, for races my cadence is usually in the mid to high 90s and will creep into the low 100s at times, but the VO2 segments for this workout felt the most comfortable in the mid 80s.

Scott  




My VO2maz-1 started off rough this morning, but then I sort of fell into a groove. I think I just woke up after awhile. I have been trying to increase my cadence closer to 90. I seem to fall into the 80-85 range with most workouts, it just naturally falls in that range.
2014-02-05 5:58 PM
in reply to: crissy_jo


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Subject: RE: Week 5

Been without electricity for awhile (got it back now, hopefully it will stay on), I had to do Threshold 1 for week five with no fan, and all I could think of is how I could hook myself up to power the fan. If there isn't a product/powermeter, that lets you power something, there should be. I sweat an actual puddle.

I cant say that was all I was thinking of. A frequent thought I have when doing these workouts, like for example, when doing the 5 minute repeats at threshold, is when I hit the 5 minutes, "ok, my actual threshold has me doing this for another 55 minutes, nope". Perhaps rested/tapered, and in a race scenario it is possible, but I'm not so sure.

Anyhow, besides being a bit overheated, the workout went well. TSS of 96.

File is attached.





(TH1wk5.png)



Attachments
----------------
TH1wk5.png (90KB - 4 downloads)
activity_441077990.tcx (530KB - 2 downloads)
2014-02-05 7:39 PM
in reply to: 0

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
As usual, I'm late to post, but here are my files from week 4.

I've noticed in my last two workouts, when I get to the first big interval, I feel absolutely trashed a minute or two in. But after a quick one minute break, I feel worlds better. I looked at my HR data for my WK 4 Sweet Spot ride, my HR is several beats lower per minute once I settled into that first 20' interval. Any ideas what's going on there?

Edit:

I forgot, my TSS for week 4 was
Threshold 1 = 82
Threshold 2 = 77
Sweet Spot = 116

Edited by ReginaPhalange72 2014-02-05 7:47 PM




Attachments
----------------
Sarah_BTWK4_Threshold1.tcx (2431KB - 4 downloads)
Sarah_BTWK4_Threshold2.tcx (2262KB - 2 downloads)
Sarah_BTWK4_Sweet_Spot.tcx (3946KB - 3 downloads)
2014-02-05 9:52 PM
in reply to: 0


92
252525
Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Here is my file from this mornings Week 5 threshold 1. Have a good night.

TSS = 87

Thanks,
Ron

Edited by WaterRat 2014-02-05 9:54 PM




Attachments
----------------
Ron-2014-02-05-bt-power-week-5-thr-1-713457.tcx (2005KB - 2 downloads)


2014-02-05 9:53 PM
in reply to: 0

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Lincoln, Nebraska
Subject: RE: Week 5
Originally posted by ImSore


Been without electricity for awhile (got it back now, hopefully it will stay on), I had to do Threshold 1 for week five with no fan, and all I could think of is how I could hook myself up to power the fan. If there isn't a product/powermeter, that lets you power something, there should be. I sweat an actual puddle.

I cant say that was all I was thinking of. A frequent thought I have when doing these workouts, like for example, when doing the 5 minute repeats at threshold, is when I hit the 5 minutes, "ok, my actual threshold has me doing this for another 55 minutes, nope". Perhaps rested/tapered, and in a race scenario it is possible, but I'm not so sure.

Anyhow, besides being a bit overheated, the workout went well. TSS of 96.


I was just looking at how your heart rate responds versus how my heart rate responds to each interval. Your heart rate seems to kind of level off, while mine just keeps going up. Essentially yours looks like hills while mine look like mountain peaks.

I'll include a photo of mine...if I can figure it out...

Wonder what makes it so different? Anyone have insight? Am I pushing too hard not enough? I haven't hit my threshold heart rate in any of these.

Edited by crissy_jo 2014-02-05 9:55 PM




(Week 5.gif)



Attachments
----------------
Week 5.gif (68KB - 2 downloads)
2014-02-05 10:41 PM
in reply to: marcag

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Finally did the 2nd workout for week 4 but ended up doing the wrong one. Was supposed to do VO2Max1 but did TH2. I guess I'll do VO2Max1 next since workout 3 was a choice between Sweet Spot and TH2. Wasn't sure how I'd do as I was still not 100% recovered from the cold but I pushed through. Did the 4x8' at 97, 98, 99, 100 % FTP instead of the stated 93%. I also cut short the 2nd 1:30 at the beginning of the workout by 30 sec, just a timing mistake on my part. Made of for it on the 4th 8' interval.





Attachments
----------------
WK4 TH2.csv (145KB - 4 downloads)
2014-02-06 5:13 AM
in reply to: 0

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Subject: RE: Week 5
Originally posted by crissy_jo

I'll include a photo of mine...if I can figure it out...

Wonder what makes it so different? Anyone have insight? Am I pushing too hard not enough? I haven't hit my threshold heart rate in any of these.


Could it be you are comparing one of your VO2 workouts with Rich's threshold workout ?

If so, very normal. His HR is going to rise a bit slower and settle in close to this LTHR.


Edited by marcag 2014-02-06 5:25 AM
2014-02-06 5:59 AM
in reply to: ReginaPhalange72

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by ReginaPhalange72

I've noticed in my last two workouts, when I get to the first big interval, I feel absolutely trashed a minute or two in. But after a quick one minute break, I feel worlds better. I looked at my HR data for my WK 4 Sweet Spot ride, my HR is several beats lower per minute once I settled into that first 20' interval. Any ideas what's going on there?



I am not sure what is going on. I have one theory, but it's just a theory based on what I have seen with my running.

When you do a quick turn up in intensity, especially when not properly warmed up, your body goes into a "fight or flight" mode to mobilize energy. The body releases hormones (including adrenaline) that elevate HR and even glucose production from the liver. The reason I know this is because I am diabetic and I would have trouble figuring my sugar levels when doing very intense running workouts. I did not understand why my sugars shot up. HR is definitely one thing that shoots up and it is more apparent when not warmed up. This is a theory. I do not know if it is applicable to your case.

I would try maybe adding 5 to 10 minutes to your warm up and maybe do some very short sprints, like those 10seconds on 50 seconds off like Shane has added to some workouts. Then get into the regular warmup and very gradually build. See if some early, short shocks to the system, with time to recover from them helps. Your body will know it's not in flight mode, and will settle down. If time constrained, jut take that 10' off the end although do try to flush your legs out.

Just an idea, maybe Shane has seen this before.
2014-02-06 6:59 AM
in reply to: marcag

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Week 5 - Threshold 2 done. It was tough - ended up doing the 10 minute intervals @ ~98% of FTP instead on 95%. That's where the gearing and cadence felt most comfortable. File attached. Link to workout on Garmin Connect below.

http://connect.garmin.com/activity/441233635



Attachments
----------------
_2014-02-06-064732.fit (82KB - 3 downloads)


2014-02-06 7:18 AM
in reply to: 0

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by trisuppo

Week 5 - Threshold 2 done. It was tough - ended up doing the 10 minute intervals @ ~98% of FTP instead on 95%. That's where the gearing and cadence felt most comfortable. File attached. Link to workout on Garmin Connect below.

http://connect.garmin.com/activity/441233635


Mitch, interesting ride.

If your PM data is correct, and I am sure it is, you are an example of why a Stages power meter would not be great for you
Early in the ride you have a nice distribution of power between left and right. As you tire, you become right dominant. Look at the splits in Garmin Connect
But you are even more right dominant on lower power levels when tired.

A stages PM would have read lower for a good part of your workout because it would have doubled your weak leg


Edited by marcag 2014-02-06 7:19 AM
2014-02-06 7:47 AM
in reply to: marcag

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.

Did Week 5, VO2 - 1 this morning.  I built the 2.5 minute intervals from 106% for the first one to 115% (1W higher than my 5' max power) for the final one.  This ride was tough....manageable, but tough.  I think there is a large mental component to doing intervals above threshold, but it certainly helps that they're shorter....when it gets down to a minute left, I always find myself repeating, "one minute, you can do anything for one minute!" in my head

I threw in a 5' effort at 93% at the end of the ride and then extended it out to 60 minutes.  It was amazing how comfortable 93% felt versus 115%!

2014-02-06 7:57 AM
in reply to: ligersandtions

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.
Originally posted by ligersandtions

Did Week 5, VO2 - 1 this morning.  I built the 2.5 minute intervals from 106% for the first one to 115% (1W higher than my 5' max power) for the final one.  This ride was tough....manageable, but tough.  I think there is a large mental component to doing intervals above threshold, but it certainly helps that they're shorter....when it gets down to a minute left, I always find myself repeating, "one minute, you can do anything for one minute!" in my head

I threw in a 5' effort at 93% at the end of the ride and then extended it out to 60 minutes.  It was amazing how comfortable 93% felt versus 115%!




This is exactly my VO2 session. "I can do anything for one minute", except, "wow, I have to do this 5 more times"
The 93% felt easy didn't it?

Can you post the workout ? Would love to see how it maps with the W' stuff which I am still trying to figure out.
2014-02-06 7:58 AM
in reply to: marcag

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Subject: RE: Power Mentor Group with Shane & Marc - Closed.


I meant to ask the group this

Can you tell us

when is your first race ?
what is the distance ?
when can you start riding outdoor ?

Jason need not respond to that last question :-)
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