SBR Utopia - OPEN (Page 49)

That's bad a.. dude.  That being said, I am still going to wait until it is above 50 here. 

I just got an email from NYRR re NYC marathon. I have until the 25th to make a decision. Defer to 2013, 2014, or 2015. Or, opt for 2013 spring half. Or, refund. Will pass on the half or the refund. It took me 3 years of rejects to get in. I'm waivering between 2013 or 2014. I won't have any more deferrals. Frankly, this is more generous than I expected but given their PR nightmare it was smart.

I'm still just beginning to run regularly again and planning a HIM in June. I realize November is a long ways out but leaning to 2014.  I think the 2013 race is going to be a zoo and I could use an easy year of base building. Decisions, decisions. 

You have had a long time off due to injuries.  If it were me and I was making smart decisions (I tend not to do that) I would opt for 2014 and really work on getting that base built up so that you minimize the risk of building too fast and getting injured again

Beastly number!

My run in the cold didn't suck as bad as I expected.  Only about a half kilometre that was really exposed to the wind that was really bad.

Can't say I like the 5' test any better   :^

Looking forward to a nice long ride up Latigo Canyon in Malibu this weekend.

Nice job!  Based on that 5MP number you have alot of upside in improving your 20MP.  Always good to have a high ceiling!

Thanks...  So what's the takeaway from that, where the 5 MP number is 61W over the 20 MP number?   Should the delta be smaller, and what's a more "ideal" delta?  Was I in fact sandbagging the 20 (didn't feel like it....)?

If I had to guess, I'd say it means your coach will have you do more threshold focused workouts than V02 max.  

I don't know that there is an ideal delta or not.  My impression is that a sprinter will have a bigger difference than a TT specialist.  *disclaimer* - I sort of made that up...

You have had a long time off due to injuries.  If it were me and I was making smart decisions (I tend not to do that) I would opt for 2014 and really work on getting that base built up so that you minimize the risk of building too fast and getting injured again

Pretty much sums it up.  Typically the 5MP number is in the 120%FTP ballpark but that certainly varies by individuals and their strengths/weaknesses.  But as Arend says you will likely benefit much more from working on threshold type workouts in lieu of VO2. 

Yeah, Skiba put this nicely in one of his books. Take a 1 room house. The main room is all the aerobic conditioning. The ceiling is threshold. The roof is VO2. It can get hard to push both the top parts up by only expanding the bottom. And it's hard to get the top up higher without building up underneath as well. He didn't give any percentages like the 120% though. I've seen it around in a few places, and like has been said, it's for helping to guide what to work on more. Don't think I could hit the 120%FTP for 5 min now, so that's where I'll be doing more of the shorter intervals to address it.

Yeah, Skiba put this nicely in one of his books. Take a 1 room house. The main room is all the aerobic conditioning. The ceiling is threshold. The roof is VO2. It can get hard to push both the top parts up by only expanding the bottom. And it's hard to get the top up higher without building up underneath as well. He didn't give any percentages like the 120% though. I've seen it around in a few places, and like has been said, it's for helping to guide what to work on more. Don't think I could hit the 120%FTP for 5 min now, so that's where I'll be doing more of the shorter intervals to address it.

Shorts and a t-shirt run today.  Love it.  My new trainer is here and assembled, might put a bit of time on it tomorrow morning.  And I officially put two events on my race calendar (the marathon and the Flagstaff bike ride).  Things are shaping up (literally and figuratively).

And it is going to be warm for my long run on Sunday!!!

Hmm, interesting.  My tests last month had my 5min work out to 122% of my FTP.

Chris - for the record my 20MP test and 5MP were 40 watts apart (293 vs 253).  I think you likely started that 20MP test a little too easy and were able to climb too much throughout.  If you start the next one closer to your target wattage I think you'll get a truer (and higher) result.

a good day all around for you!  Remind me of the dates of the marathon and Flagstaff?

Shorts and a t-shirt run today.  Love it.  My new trainer is here and assembled, might put a bit of time on it tomorrow morning.  And I officially put two events on my race calendar (the marathon and the Flagstaff bike ride).  Things are shaping up (literally and figuratively).

And it is going to be warm for my long run on Sunday!!!

That would make sense though right?  Cause you get fit in that position so it is the most ideal position on that bike.  And fit can affect power?

Yeah, but I was kind of shocked at the number, like 30+ watts (total out of my a$$ number guess based on what I was looking at in the middle of my suffering)

Glad the guy was okay...

Just curious...what was the worst conditions you have ridden in during your streak.  How far did you go, and after it was done...did you think it was worth it?