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Power Mentor Group with Shane & Marc - Closed. (Page 50)
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 2014-02-14 11:30 AM in reply to: trisuppo |
Extreme Veteran  5722   |  Subject: RE: Power Mentor Group with Shane & Marc - Closed.Originally posted by trisuppo What a morning. Week 6 - Threshold 2 was on tap. I would have done yesterday but had to travel for work and didn't want to force a workout in on a tiny amount of sleep and then fly with everyone's germs around me. Anyway, before I even started my Garmin locked up on me. No problem. I was using the iMobileintervals app and had the Wahoo fitness app as well on my iPad. halfway through the warmup I messed up the workout on the iMobile intervals app. No problem, I was still recording on the Wahoo app. Then about halfway through the 1st 15' interval my Wahoo App quit picking up my sensor signals - speed, HR, power - all were gone. Ended having to quit workout and restart everything. So I ended up with two workout files. For summary information I figured out the entire ride and that is presented below. I was pumped with the results. I pushed hard to get an idea of what I might be able to do next week. Big confidence booster going into next week! http://connect.garmin.com/activity/444972521 http://connect.garmin.com/activity/444972226 FYI, if you are really good at Excel, you can import the two half files into GC, export them as csv files and then use Excel to piece them together. I think all our gadgets are conspiring against this week's workouts. My VO2-2 fail was partly electronic failures or should I say electronic failures gave me an opportunity to bail. |
| 2014-02-14 11:36 AM in reply to: Scott71 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by Scott71 Its been a challenge juggling these workouts, as the legs can be pretty stiff after the VO2 rides! I forget who it was that said this, but it made sense. Your easy runs should be at a pace that they don't get in the way of your quality bike rides. I know what my important runs are, I know the important rides, I just avoid the other sport get in the way of the important ones It's much easier right now because there are no important runs, but when spring comes around.....that's when juggling it becomes a little touchier. |
| 2014-02-14 11:58 AM in reply to: marcag |
Master 3022  | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by marcag Originally posted by trisuppo What a morning. Week 6 - Threshold 2 was on tap. I would have done yesterday but had to travel for work and didn't want to force a workout in on a tiny amount of sleep and then fly with everyone's germs around me. Anyway, before I even started my Garmin locked up on me. No problem. I was using the iMobileintervals app and had the Wahoo fitness app as well on my iPad. halfway through the warmup I messed up the workout on the iMobile intervals app. No problem, I was still recording on the Wahoo app. Then about halfway through the 1st 15' interval my Wahoo App quit picking up my sensor signals - speed, HR, power - all were gone. Ended having to quit workout and restart everything. So I ended up with two workout files. For summary information I figured out the entire ride and that is presented below. I was pumped with the results. I pushed hard to get an idea of what I might be able to do next week. Big confidence booster going into next week! http://connect.garmin.com/activity/444972521 http://connect.garmin.com/activity/444972226 I had difficulty in even getting them into GC. The TCX files that the Wahoo App created were each only 1 sec long. No idea what was up with that. Garmin Connect, Strava, et al had no problems. Anyway, I exported the file from garmin Connect as TCX file and then imported those into GC. Grand scheme of things it doesn't really matter too much. It all flows into the PMC. FYI, if you are really good at Excel, you can import the two half files into GC, export them as csv files and then use Excel to piece them together. I think all our gadgets are conspiring against this week's workouts. My VO2-2 fail was partly electronic failures or should I say electronic failures gave me an opportunity to bail. |
| 2014-02-14 12:04 PM in reply to: trisuppo |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: Week 7 - Time to Test! This week we test! With last week being a tough one, we are going to do the first workout that is fairly easy, especially since it is likely that your FTP is now too low so the 80% of FTP should feel pretty easy and will basically just let you spin out your legs a little bit to start the week. For the short test, I would suggest that you go back through your data and pull out the following numbers: 1. Last 5:00 test 2. Best 5:00 segment in the last six weeks 3. Best 3:00 segment in the last six weeks that was part of intervals I would take the highest value of the three previous wattages and use this as your starting point for the first 30s of the five minute test. This should put you at a power that you will be able to sustain for the full five minutes and for most of you, you should then be able to build slightly as the workout progresses. The idea for this is that you want a nice even effort so if you finish the first 30s thinking it was easy, then you are going to want to crank things up but this is quite unlikely if you’ve been working hard in your workouts. It is more likely that you will feel that it might be slightly too easy and that you can build slightly through the workout. Similarly, I would gather the following data to inform your long test: 1. Last 20:00 test 2. Best 10:00 segment in the last six weeks (as we haven’t done a great deal of longer intervals based on threshold) 3. Best 5:00 segment in the last six weeks that was part of intervals (and not the last 5:00 interval of a set) In the same way you did with the short test, I would take the highest of these three values and use that to inform the first minute of your long test and then evaluate from there how to proceed. Again, ideally you want a pretty even effort across the test and looking at these values should give you a good idea of a starting point to have a solid effort. Finally, I would suggest that you do the tempo workout first and then do the test that you dread the most as the first test (with at least one easy day between the tempo workout and the first test). Then do the second test (with at least one easy day between the first test and the second test). Good luck! Workout 1 – Tempo – 1:15:00 10:00 spin 60% of FTP 5x10s all out, 50s easy <60% FTP 5:00 spin at 65% of FTP 2x20:00 at 80% of FTP with 5:00 60-65% of FTP between 5:00 spin <60% of FTP Workout 2 – Short Test – 45:00 10:00 spin 60% FTP 5:00 at 95% FTP 5:00 spin 60% FTP 5x15s at last 5:00 test effort, 45s <60% FTP 5:00 spin 60% FTP 5:00 all out 10:00 spin <60% Workout 3 – Long Test – 1:00:00 10:00 spin 60% FTP 5x30s 104% FTP, 30s <60% FTP 10:00 60% FTP 20:00 all out 15:00 spin <60% FTP Best of luck with your testing! Shane |
| 2014-02-14 12:18 PM in reply to: gsmacleod |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by gsmacleod This week we test! With last week being a tough one, we are going to do the first workout that is fairly easy, especially since it is likely that your FTP is now too low so the 80% of FTP should feel pretty easy and will basically just let you spin out your legs a little bit to start the week. For the short test, I would suggest that you go back through your data and pull out the following numbers: 1. Last 5:00 test 2. Best 5:00 segment in the last six weeks 3. Best 3:00 segment in the last six weeks that was part of intervals I would take the highest value of the three previous wattages and use this as your starting point for the first 30s of the five minute test. This should put you at a power that you will be able to sustain for the full five minutes and for most of you, you should then be able to build slightly as the workout progresses. The idea for this is that you want a nice even effort so if you finish the first 30s thinking it was easy, then you are going to want to crank things up but this is quite unlikely if you’ve been working hard in your workouts. It is more likely that you will feel that it might be slightly too easy and that you can build slightly through the workout. Similarly, I would gather the following data to inform your long test: 1. Last 20:00 test 2. Best 10:00 segment in the last six weeks (as we haven’t done a great deal of longer intervals based on threshold) 3. Best 5:00 segment in the last six weeks that was part of intervals (and not the last 5:00 interval of a set) In the same way you did with the short test, I would take the highest of these three values and use that to inform the first minute of your long test and then evaluate from there how to proceed. Again, ideally you want a pretty even effort across the test and looking at these values should give you a good idea of a starting point to have a solid effort. Finally, I would suggest that you do the tempo workout first and then do the test that you dread the most as the first test (with at least one easy day between the tempo workout and the first test). Then do the second test (with at least one easy day between the first test and the second test). Good luck! Workout 1 – Tempo – 1:15:00 10:00 spin 60% of FTP 5x10s all out, 50s easy <60% FTP 5:00 spin at 65% of FTP 2x20:00 at 80% of FTP with 5:00 60-65% of FTP between 5:00 spin <60% of FTP Workout 2 – Short Test – 45:00 10:00 spin 60% FTP 5:00 at 95% FTP 5:00 spin 60% FTP 5x15s at last 5:00 test effort, 45s <60% FTP 5:00 spin 60% FTP 5:00 all out 10:00 spin <60% Workout 3 – Long Test – 1:00:00 10:00 spin 60% FTP 5x30s 104% FTP, 30s <60% FTP 10:00 60% FTP 20:00 all out 15:00 spin <60% FTP Best of luck with your testing! Shane Thanks Shane ! I will post the workout files tomorrow or Sunday at the latest but we wanted everyone to figure out their schedule and their targets. A test before the test : what is the easiest way to see your best 3', 5', 10' and 20' power numbers Shane is asking you to use for pacing ? |
| 2014-02-14 12:31 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Week 7 - Time to Test! I know we can find them on the CP chart but I thought there was a way to search for them as a metric as well. I don't have all my data at work so GC is a bit limited for me here. |
| 2014-02-14 12:48 PM in reply to: marcag |
| Subject: RE: Week 7 - Time to Test! I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. |
| 2014-02-14 3:31 PM in reply to: littlewj |
| 243 Lincoln, Nebraska | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by littlewj Frustrated tonight! I was 25 minutes into VO2-1 when my laptop decided to power off. For some reason I couldn't get Trainer road started again. I'll just restart from the beginning tomorrow. I didn't feel like doing 1-1/2 workout tonight. Good or bad it looks like I'll get an extra 30 tss points for the week though. Jim Happened to me during VO2-1 this week also. I wasn't 25 into it, but it happened just before the 1st power session, so maybe 10 minutes into it? Had to reboot and start over. |
| 2014-02-14 3:32 PM in reply to: Jason N |
| 243 Lincoln, Nebraska | Subject: RE: Week 7 - Time to Test! Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. |
| 2014-02-14 3:56 PM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Go get em!!!! And please report back Edited by marcag 2014-02-14 3:57 PM |
| 2014-02-14 3:58 PM in reply to: marcag |
| 92 | Subject: RE: Week 7 - Time to Test! In GC go to Tools, Options, Metrics Then you will see a list of the available metrics under the Summary tab. highlight the one you want and use the arrow between the lists to move it over. This will add them to your Metrics on the Summary page. Although I'm not sure how to exclude the data that Shane said to exclude. Ron |
| 2014-02-14 4:57 PM in reply to: crissy_jo |
Master 3888 Overland Park, KS | Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Good Luck Crissy! We'll be expecting a RR shortly thereafter  |
| 2014-02-14 5:13 PM in reply to: crissy_jo |
Veteran 441 Maine | Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Good luck! Have a great race! |
| 2014-02-14 5:14 PM in reply to: reecealan |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by reecealan Originally posted by crissy_jo Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Good Luck Crissy! We'll be expecting a RR shortly thereafter Ya, I'm expecting something like "wow, that was easier than Shane's VO2-2 session" |
| 2014-02-14 8:08 PM in reply to: 0 |
Regular 135 Spokane | Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Good luck Crissy! Edited by littlewj 2014-02-14 8:09 PM |
| 2014-02-14 8:41 PM in reply to: reecealan |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Originally posted by reecealan Originally posted by crissy_jo Good Luck Crissy! We'll be expecting a RR shortly thereafter Originally posted by Jason N I'll be testing next Sunday. First TT of the year. 10 miles...should take around 24ish minutes. If I can get off work early enough I plan to do 2x20' outdoors just under FTP. The main goal is just putting out power while on the aero bars. Have only gotten back on my TT bike this week and not much time on the bars because I was commuting. Good luck! My first tri is tomorrow. Absolutely! Have a great race and let us know how it goes |
| 2014-02-14 8:55 PM in reply to: crissy_jo |
Veteran 341 Orangevale, CA | Subject: RE: Week 7 - Time to Test! |
| 2014-02-14 10:38 PM in reply to: crissy_jo |
| Oakville | Subject: RE: Week 7 - Time to Test! My first tri is tomorrow. Crissy - have a great race! I'm a little jealous, my first tri isn't until June |
| 2014-02-14 10:54 PM in reply to: Scott71 |
| Oakville | Subject: RE: Week 7 - Time to Test! Just finished week 6 VO2-2. Very difficult! I hit the first interval at 106% and the last 3 at 107%. I'm pretty sure I passed the "exhaustion" threshold during the 4th interval. TSS of 77 and IF of 0.879. Attachments ---------------- WK6VO2B.tcx (2458KB - 3 downloads) |
| 2014-02-15 4:37 AM in reply to: Scott71 |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by Scott71 Just finished week 6 VO2-2. Very difficult! I hit the first interval at 106% and the last 3 at 107%. I'm pretty sure I passed the "exhaustion" threshold during the 4th interval. TSS of 77 and IF of 0.879. That is a tough tough workout. You executed it really well. You did not go beyond the 'exhaustion' point but you were right at it. That must be quite the confidence booster going into testing! |
| 2014-02-15 12:12 PM in reply to: marcag |
Veteran 341 Orangevale, CA | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Finished Sweet Spot this morning. Had to stop in the middle for a pee break, so pushed the optional 5 minutes at FTP to see how the testing will go next week. Numbers were better than the first test, so testing should be interesting. Did a 10K off the bike. Feeling much better running off the bike than I have in the past. TSS for the week T1 - 99 T2 - 115 SS - 154 Attachments ---------------- croyston-btpower-wk6-thres2.FIT (81KB - 1 downloads) croyston-btpower-wk6-ss.FIT (107KB - 1 downloads) croyston-btpower-wk6-thres1.FIT (71KB - 2 downloads) |
| 2014-02-15 12:35 PM in reply to: Scott71 |
| 243 Lincoln, Nebraska | Subject: RE: Week 7 - Time to Test! All done with my indoor tri. My hip flexors feel tight now as I sit here. I managed 20 lengths of the pool in 10 minutes. I don't know how everyone else in my heat did for pool swim other than the gal next to me who swam 21. I think I could have pushed harder and got 1 more length in. I had no idea what pace I was doing until I heard the lady tell me "10 seconds" when I popped my head up at the end of lap 20. I'm happy with 20, 2 more lengths than last year with very short swim sessions (500M is about all I ever swim) and many months out of the pool this fall and winter. No where to go but up from here. :-) The bike was scored differently this year. They used average watts for 30 minutes on spin bikes rather than distance this year (distance only takes leg speed into consideration - and watts plays no role). My average was 166W, and it sounded like that may have been the highest in my heat. The gals spinning behind me said they just couldn't match my watts. I guess they could see my screen. I heard a lot of average watts around the 120 mark when they were writing them down. My RPM's were in the 100-105 range as that felt the most comfortable. Which is odd, because on my trainer I average mid 80's, but I think I generally pedal faster in races. My heart rate was around 178-182. I thought that was pretty high for a bike, but I've never measured my HR on the bike during a race before. And then off to the run. The treadmill default displays in mph. UGH! I never know what my pace is in mph. I guessed 6.5. Of course I have brain fog at this point and after a minute or two realized that 6.5 mph has to be 9:??. That was slower than I wanted, so i bumped it up. After my first mile I figured out how to make the screen display pace and saw I was doing something along 8:50ish pace, so I bumped it up another notch, then another. I ended up getting in 2.29 miles in 20 minutes, which is better than last year where I think I ran 2.23 or 2.24 maybe? So improvement over last year - YEAH! Also good considering my run training has been nearly non existent for 4 of the last 5 months. The gal who ran the furthest hit 2.8 miles - she got 1st place last year. I only wish I could run that fast. My heart rate was 180 for the run, the same as the bike, which makes me think I should have pushed harder on the run. I need to figure out what I am capable of running. I might just doubt myself too much and that may be holding me back. Running has always been my slowest leg as compared with the rest of the field and usually what costs me overall in races. |
| 2014-02-15 12:56 PM in reply to: crissy_jo |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Sounds like a fun race, Crissy -- you killed it on the bike!! Nice work
I got out for an outdoor ride today....first one since the middle of December. I thought it was going to be a little warmer, but it was 46F when we left and 49F at the turnaround. Not sure what it ended at, but once the sun came out and we'd been riding for a bit, it was actually quite comfortable. We did a new (to me) route that takes us to the Texas City dike wall, which is a flat road with minimal traffic that goes for 5 miles and then dead ends -- there were seven of us, so we basically TT'ed down this long stretch. I am absolutely, 100% convinced that my trainer power output is higher than my outdoor riding power output. I felt like I was pushing hard and wanted so badly to quit....then analyzing the ride in Golden Cheetah, I see that it took me roughly 15 minutes at 179W (93% of FTP). Tomorrow's Sweet Spot ride has me doing 3x20 at roughly that, and it's not something I'd really lose much sleep over....but after doing that outdoors this morning, I'd be incredibly nervous if you told me I had to do 3x20 outside! After we finished riding, six of us went out for an easy 30 minute run. Nice training day, and all knocked out before 11am. Not too bad! |
| 2014-02-15 2:31 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by ligersandtions 100% convinced that my trainer power output is higher than my outdoor riding power output. Could it be you are bringing your bike from warm indoor to outdoor and not calibrating after the temperature of the PM has settled a bit ? |
| 2014-02-15 2:32 PM in reply to: crissy_jo |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo All done with my indoor tri. Well done !!! Way to kill the bike leg Next time we'll do a running mentor group :-) |
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