Fred D's triathlon training group CLOSED (Page 47)

322 is normalized.  Actual avg was 266.  It was in the beginning of our group ride.  I did a couple of 2-3 minute pulls at 340-360, then hung in the draft at about 220-260 watts.  There were also a couple of stop lights in there.  The last 2.5 minutes though I got in front just before a short steep hill and dropped the hammer.  That's where the 1 and 2 minute peaks came from.  The 390 watt 5 minute peak normalized was a part of that as well...but the actual avg was 323.

Keep in mind too this is on a road bike.  I'd estimate my TT bike 20 minute test to be closer to 275-280.  So my "estimated" FTP is closer to 265, and a w/kg of 3.68.

In any case, I'll figure this out in about a month where I have a 40k individual TT.  If the winds play nice (they usually don't), the goal is to crack an hour shooting for 265-270 watts.

Great numbers none the less...and the bolded part - you must be hanging with a tough crowd if that's sitting in the draft.

Ken - good luck! My boyfriend had surgery in late December for a torn labrum in his shoulder. He was back to running fairly soon, biking took a little longer. We're going to try some easy mountain biking this weekend... Swimming is a no-go until the end of June.

Just baby the shoulder and work the legs and core You'll bounce back quickly - I have no doubts about that!

Yes it was Fred, his posts in the forums on organ donation prompted me to make sure I registered and made my family aware. 

Thanks for all the well wishes, I appreciate it.

This is the same procedure, I guess I was hoping to be back on the bike a little sooner than that, but we'll see. 

Been quiet around these parts. I have to say it has been nice the last month to see some triathlon race reports...it has been a long winter.

I am gearing up for my 10K this weekend.  Not a huge deal but funny how I am completely second guessing what I am capable of.  I have ran more than I ever have in my life the past 8 months.  My fear is that I did not do enough hard running.  I did that purposely however to allow 3x hard bike workouts each week.  Nevertheless, I am doubting myself for that reason...ah well.  Once I start racing I will be fine.

Any of you have good warmup strategies for 5K-10K distance races.  I usually just do 1-1.5 mile warm up with some strides to race pace and that has worked ok.  Wondering if a longer warm up would be more beneficial.  Thoughts?

He really wants to play baseball again - so he's taking recovery very conservatively so he can throw again.

Ken - sorry to hear about being sidelined for a while - it is good to know what it is and have a clear road back ...

Hi all - how's training and such going - it seems we are on a bit of low-point with injuries and fatigue.

I am very tired this week.  I am keeping going and happy to be home this weekend to keep afloat ... i've been altering my position in the water (apparently my head is too far below the water) and it's changing how my shoulder muscles engage so i am a little stiff in some of those little muscles in the shoulder area.

Today i slept in a bit and will have to do some trainer time after work.  Though, i am going to finally go outdoors hopefully tomorrow morning.  Looking forward to getting back on my hilly route.

bzgl40 - 2012-05-10 11:02 AM I am really loving the trail running.  So much so that I haven't taken the bikes out yet.  I plan to get the mountain bike out on Friday though.  Did you know that Javilana's have hackles like a dog?  I didn't know until I almost ran into the biggest one I ever came across.  I need to pay more attention to what's ahead.  I stopped and waited to see what he was going to do and that is when the hackles went up, which is about the time the dog and I turned around.    And then a little later on i kicked a paddle cactus.  That hurt like a bugger.  Had to stop and take the sneaker off to get the thorns out of the top of my foot. 

Wow, sounds like an adventure!  Kicking a cactus does not sound like fun!!

Pardon my ignorance but what is a javilana?

They are kind of like a wild boar.  I spelled it wrong, it is Javelina, or they are also called peccary.  They stink to high heaven though.  I use to come across them a lot on Tucson but generally they seem to be smaller there.

Good run this morning, and will punish myself on the bike after work with about 5500 feet of climbing.

Is it just me, or did BT totally look over the fact that Lance raced St Croix this past weekend and finished third (after coming off the bike in the lead)?  Maybe I missed the thread...or Bryan and St. Geroge stole all the thunder. 

Ok Fred...you're completely right about tri talk these days.  Really just sad sometimes.

Hoping for the best.  Did you schedule your MRI?