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BamaDC's mentor group is Closed! (Page 50)
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 2010-12-10 5:42 PM in reply to: #3244727 |
Master  2327    North Alabama |  Subject: RE: BamaDC's mentor group is Closed!titeloops - 2010-12-10 3:07 PM Question? when doing the 3 minute or the 20 minute test, how much resistance? Set the resistance normal on your trainer. Keep it consistent. Whatever you normally do, keep doing it. Typically, I inflate the wheels to about 105psi, then tighten the back dial until the wheel quits slipping. (put downward pressure on the wheel, suddenly stop, if the resistance wheel turns, it's too loose). Then go. What kind of trainer are you using? |
| 2010-12-10 7:20 PM in reply to: #3244899 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! LostSheep - 2010-12-10 5:42 PM Computrainer. What I mean is, when it says go all out for 3 minutes, do I add resistance or just spin like hell.titeloops - 2010-12-10 3:07 PM Question? when doing the 3 minute or the 20 minute test, how much resistance? Set the resistance normal on your trainer. Keep it consistent. Whatever you normally do, keep doing it. Typically, I inflate the wheels to about 105psi, then tighten the back dial until the wheel quits slipping. (put downward pressure on the wheel, suddenly stop, if the resistance wheel turns, it's too loose). Then go. What kind of trainer are you using? Edited by titeloops 2010-12-10 7:23 PM |
| 2010-12-10 7:43 PM in reply to: #3244952 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-10 7:20 PM LostSheep - 2010-12-10 5:42 PM Computrainer. What I mean is, when it says go all out for 3 minutes, do I add resistance or just spin like hell.titeloops - 2010-12-10 3:07 PM Question? when doing the 3 minute or the 20 minute test, how much resistance? Set the resistance normal on your trainer. Keep it consistent. Whatever you normally do, keep doing it. Typically, I inflate the wheels to about 105psi, then tighten the back dial until the wheel quits slipping. (put downward pressure on the wheel, suddenly stop, if the resistance wheel turns, it's too loose). Then go. What kind of trainer are you using? No idea with a computrainer. Post that question to the thread for Jorge. He'll know. Just as a small update - ran a 5 mile tempo run tonight in 37:10. 7:25/mile is pretty smokin' for me. Now I just need to extend that kind of pace for 7 more miles come February... |
| 2010-12-11 10:49 AM in reply to: #3244973 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! sand101 - 2010-12-10 7:43 PM No idea with a computrainer. Post that question to the thread for Jorge. He'll know. Just as a small update - ran a 5 mile tempo run tonight in 37:10. 7:25/mile is pretty smokin' for me. Now I just need to extend that kind of pace for 7 more miles come February... We went to knock out 8 this morning and according to the plan, it was supposed to be at 9:36. However after the bad day I had yesterday, we came in closer to 9:06. Surprisingly, 3 of them were still sub 9. I'm thinking I could've added another 2 at that pace, meaning Red Nose 10, may be at 1:30 or less (one can dream right?). But I'd like Mercedes at 1:55 (15min off from the 2010 time). |
| 2010-12-11 10:51 PM in reply to: #3245203 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! LostSheep - 2010-12-11 10:49 AM I'm thinking I could've added another 2 at that pace, meaning Red Nose 10, may be at 1:30 or less (one can dream right?). But I'd like Mercedes at 1:55 (15min off from the 2010 time). Can't decide whether to do Red Nose or not. Seems a lot more expensive than last year. I think I paid 25 last year. This year 40? Pretty high for a warmup race. |
| 2010-12-13 8:43 AM in reply to: #3245516 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! sand101 - 2010-12-11 10:51 PM Can't decide whether to do Red Nose or not. Seems a lot more expensive than last year. I think I paid 25 last year. This year 40? Pretty high for a warmup race. The price did go up. They moved it from downtown to Homewood and the price went up. Not sure why, but it did. Sounds silly to me. Oh well. |
| 2010-12-13 2:22 PM in reply to: #2781196 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! I'm starting this damn cycling prgram today if it kills me. I have been slack lately. Where are you guys on the program? |
| 2010-12-13 3:55 PM in reply to: #3247099 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-13 2:22 PM I'm starting this damn cycling prgram today if it kills me. I have been slack lately. Where are you guys on the program? I've done WU #2 once. That's about it. I'm going to try and get on the bike tonight and do week 2 of the prep phase. Then start week 1 next week. I'm planning to run tomorrow morning..... It's going to be COLD!!! |
| 2010-12-13 7:42 PM in reply to: #3247099 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-13 2:22 PM I'm starting this damn cycling prgram today if it kills me. I have been slack lately. Where are you guys on the program? I'm on week two. Next week is going to be a b!tch. |
| 2010-12-13 8:29 PM in reply to: #3247099 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-13 2:22 PM I'm starting this damn cycling prgram today if it kills me. I have been slack lately. Where are you guys on the program? W3D1 I started a little early, though. Been really slacking - I haven't done a bike since the 3rd. Woops. I have, however, put in 55 miles running so far this month. I AM going to do W3D1 tonight, though. 335 watts for 5 minutes or bust. |
| 2010-12-14 4:26 AM in reply to: #2781196 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! Did the 1st prep workout last night. Felt good to hurt a little. Was planning to run this morning, but it's 8 degrees out. Can't do it. Treadmill here I come. |
| 2010-12-14 8:42 AM in reply to: #2781196 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! I believe I'll be doing Prep Wk#2 tomorrow morning. I'm going to try to sub in the biking in the same window as the swim since the pool is closed until Jan 1. Then it's to the pool or bust! Ran this morning in 16* temps. Wind chill was 7*. My skull cap was frozen into my hair afterwards. Hoorah! |
| 2010-12-14 1:53 PM in reply to: #2781196 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! I did the W2 W1 during lunch. My legs are hurting from weights yesterday. I only did minutes of the main set and the second 10 I rode at 195 to 210 watts. |
| 2010-12-14 1:55 PM in reply to: #2781196 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! Five more miles and that's 1100 for the year. |
| 2010-12-14 1:56 PM in reply to: #2781196 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! Anyone signed up for Augusta yet? |
| 2010-12-14 2:14 PM in reply to: #3248641 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! pilotzs - 2010-12-14 1:56 PM Anyone signed up for Augusta yet? I'm not certain if I'm going to sign up. That third one has added a lot of work. |
| 2010-12-14 2:15 PM in reply to: #3247099 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-13 3:22 PM I'm starting this damn cycling prgram today if it kills me. I have been slack lately. Where are you guys on the program? I've been slacking of lately too. I did one of the workouts last week and then was it. I'm going to try to pick up with week two and go from there. I did the first workout of week two yesterday and will make it a priority to keep up this week and hopefully I'll be ready for the test next week. |
| 2010-12-14 2:17 PM in reply to: #3248637 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-14 2:55 PM Five more miles and that's 1100 for the year. That's awesome. I thought I could get in 1000 miles running for the year but I slacked off a bit. I think I can still do it (I need to get my logs up to date) but it will take a concerted effort to do so. Edited by cornfed 2010-12-14 2:17 PM |
| 2010-12-14 2:29 PM in reply to: #3248669 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-14 2:14 PM pilotzs - 2010-12-14 1:56 PM Anyone signed up for Augusta yet? I'm not certain if I'm going to sign up. That third one has added a lot of work. True Dat! Better go see the urlogist ASAP, or #4 may be here next year.  |
| 2010-12-14 2:30 PM in reply to: #2781196 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! Whats the difference in Critical Power and FPT? |
| 2010-12-14 2:38 PM in reply to: #3248692 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-14 3:30 PM Whats the difference in Critical Power and FPT? My understanding is that FTP is the max that yo can maintain (evenly) for an hour. Critical power is a good way to estimate this because doing a 1 hr TT to get your FTP would be insane. |
| 2010-12-14 2:42 PM in reply to: #3248714 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! cornfed - 2010-12-14 2:38 PM titeloops - 2010-12-14 3:30 PM Whats the difference in Critical Power and FPT? My understanding is that FTP is the max that yo can maintain (evenly) for an hour. Critical power is a good way to estimate this because doing a 1 hr TT to get your FTP would be insane. Good Answer. So when the cycling program calls for an interval at say, 95%to100%, does it mean that percentage of FTP, or of CP? |
| 2010-12-14 2:49 PM in reply to: #3248724 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-14 3:42 PM cornfed - 2010-12-14 2:38 PM titeloops - 2010-12-14 3:30 PM Whats the difference in Critical Power and FPT? My understanding is that FTP is the max that yo can maintain (evenly) for an hour. Critical power is a good way to estimate this because doing a 1 hr TT to get your FTP would be insane. Good Answer. So when the cycling program calls for an interval at say, 95%to100%, does it mean that percentage of FTP, or of CP? I don't think it matters as long as you're consistent. If you use Jorge's method (20 min & 5 min test then calculate CP) for you CP then you can use that as your "FTP" because it's an estimate of your real FTP. Good question though. You should probably ask Jorge in the cycling thread. |
| 2010-12-14 3:53 PM in reply to: #2781196 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! Hey Jacques, since you're a Golden Cheetah guy, tell me if this is a good idea or if I should just wing it. For the 1st 2 weeks of the cycling program (or until i do the testing) I thought I would use the data from the Critical Power Plot tab (I've imported about 20 rides) and plug my 3 and 20 minutes best results into the CP calculator. Then use that as my CP until I actually do the tests. It gave me a CP of 190 based on that data, which sounds reasonable to me. Does this make since? |
| 2010-12-14 3:58 PM in reply to: #3248853 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-14 4:53 PM Hey Jacques, since you're a Golden Cheetah guy, tell me if this is a good idea or if I should just wing it. For the 1st 2 weeks of the cycling program (or until i do the testing) I thought I would use the data from the Critical Power Plot tab (I've imported about 20 rides) and plug my 3 and 20 minutes best results into the CP calculator. Then use that as my CP until I actually do the tests. It gave me a CP of 190 based on that data, which sounds reasonable to me. Does this make since? WKO+ doesn't have a CP plot but I did something similar by estimating my FTP off the histogram. It was reasonably accurate. |
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