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Power Mentor Group with Shane & Marc - Closed. (Page 51)
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 2014-02-15 4:33 PM in reply to: marcag |
Veteran  1677     Houston, Texas |  Subject: RE: Week 7 - Time to Test!Originally posted by marcag 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 ? I don't think that's the case. How long does it take the PM to acclimate to the cooler temps? Our meeting location was about 15 minutes from my house and the bike rides on top of the car for that period. I assume it wouldn't take any longer than that to cool down. Though it is a good point you make, as I probably wouldn't have thought about it if I'd ridden directly from my place. |
| 2014-02-15 5:49 PM in reply to: ligersandtions |
Master 3888 Overland Park, KS | Subject: RE: Week 7 - Time to Test! Finally finished Wk5 workouts, did TH2 this morning. NP of 271 so happy with that over 65 minutes. TSS for the week Wk5 TH1: 94 Wk5 VO2Max1: 81 Wk5 TH2: 106 Weekly TSS: 281 Those 4x10' intervals were tough, I think more mentally then physically. I was able to kick up a bit and finish strong after the 4th one. Looking forward to getting Week 6 workouts done so I can test. I'd like to try that VO2Max 2 workout, sounds like a good one. (W5 TH2 Ride.JPG) Attachments ---------------- W5 TH2 Ride.JPG (51KB - 2 downloads) WK5 TH2.csv (166KB - 2 downloads) |
| 2014-02-15 8:09 PM in reply to: crissy_jo |
Veteran 441 Maine | Subject: RE: Week 7 - Time to Test! Nice job! Sounds like it was fun race. |
| 2014-02-15 8:14 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Finished this weeks workouts this morning. Tough week but I'm looking forward to seeing how things test next week. This weeks files are out of TR. Attachments ---------------- cdkayak-2014-02-15-bt-power-week-6-swe-1-748238.tcx (2980KB - 1 downloads) cdkayak-2014-02-12-bt-power-week-6-vo2-1-739327.tcx (1561KB - 1 downloads) cdkayak-2014-02-10-bt-power-week-6-thr-1-732043.tcx (2004KB - 1 downloads) |
| 2014-02-15 8:32 PM in reply to: cdkayak |
Member 258 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I was supposed to do Sweet Spot today but it was 65 degrees and beautiful. After last weeks snow and ice I have climate whiplash, but I just couldn't not go outside and ride. I did a pretty easy ride, about 1.5 hours at my aerobic heart rate. Here's the cool thing, after the last 6 weeks of trainer workouts my watts at that same aerobic heart rate increased by about 20 watts! I didn't think it was possible to look forward to doing that 20 minute test again, but I might be starting to just a little bit. Jaime |
| 2014-02-15 9:24 PM in reply to: 0 |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I did Vo2-2 today. I realize I am not in that group, but with all the talk of how tough it was, I was feeling left out. I also figured the 5 minute intervals would get me more acquainted with my target for my 20 min test this coming week. I will still get the sweet spot ride in tomorrow, and hopefully wont be too fatigued to execute. The workout was tough, but manageable. In the third 5 minute interval I started unraveling a bit, but pulled it together and finished pretty strong. For the fourth interval, knowing it was the last one, I was able to push a bit harder, but I was pretty spent at the end. TSS- 88, NP 257, IF .936 I realize that my 5 min test was significantly higher than my 20 min test last time around, and am probably going to close the gap a bit, but based on this workout, I probably wont close it much. For the first 5 min at 99% FTP goal 277, I did 286 (102%) For the four intervals, goal > 105% FTP (294 watts), I did 314 (112%), 316 (113%), 314 (112%). and 325 (116%). I wanted to try my 20 min test with a goal of > 315 to put my FTP over 300 since I think that would be a nice motivating goal to shoot for, does this seem reasonable? File is attached. Edited by ImSore 2014-02-15 9:26 PM (wk6Vo22.png) Attachments ---------------- wk6Vo22.png (80KB - 6 downloads) activity_445766279.tcx (447KB - 1 downloads) |
| 2014-02-15 10:25 PM in reply to: 0 |
| 243 Lincoln, Nebraska | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Turns out there were 65 women racing today. I ended up as #6 overall on the list. I had the 2nd best watt output on the spin bike. I do not know who Brienne was (who blew my bike watts out of the water and would have ranked up there with the top couple guys), but I’d guess she’s either a pro athlete or was a man in women’s clothing. Holy cow she cranked out the watts! I might stalk her and have her give me private cycling lessons.
Edited by crissy_jo 2014-02-15 11:18 PM |
| 2014-02-15 10:54 PM in reply to: #4915116 |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Nice job Chrissy, top 10% for the women! and looking at your points you weren't far from the podium! Great job! |
| 2014-02-16 8:30 AM 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 Here are the workouts Attachments ---------------- BTWK7-TEM-1.mrc (0KB - 30 downloads) BTWK7-TEst-S.mrc (0KB - 29 downloads) BTWK7-Test-L.mrc (0KB - 26 downloads) |
| 2014-02-16 9:05 AM in reply to: marcag |
Master 3022 | Subject: RE: Week 7 - Time to Test! Week 6 - Sweet Spot done. The 5 to 6 minute break after the 1st 20 minute interval was due to a mechanical - crankset was loose and had to find lighting and correct allen wrench to tighten her up. I passed on the optional 5' @ FTP due to the test week approaching. Figured after I overworked the Threshold 2 earlier in the week probably not worth the extra fatigue. Weekly TSS summary: Threshold 1 - 99.3 Threshold 2 - 114.9 Sweet Spot - 129.4 TOTAL - 343.6 (2-16-14 Ride Details 1.PNG) (2-16-14 Ride Details 2.PNG) (2-16-14 Ride Graph.PNG) Attachments ---------------- 2-16-14 Ride Details 1.PNG (43KB - 2 downloads) 2-16-14 Ride Details 2.PNG (33KB - 4 downloads) 2-16-14 Ride Graph.PNG (66KB - 2 downloads) |
| 2014-02-16 11:12 AM in reply to: trisuppo |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Whew, finished Week 6's Sweet Spot ride -- I'm pretty sure it was more mentally exhausting than anything. For some reason, 20' intervals are just soul crushing to me! I came into the workout with a fairly high volume week already, so I wasn't sure how it was going to go. I'd given myself "permission" to bail at any time without feeling guilty....in the middle of the first 20' SS interval, I was just going to finish that out and call it a day. Then I decided to do the second one and the 5' FTP interval, while skipping the third interval. Come the end of the second interval and I was feeling alright, so I told myself to stop being a baby and looking for excuses to get out of it! All three 20' intervals were a couple watts shy of the target....in all three, they started fairly strong for a couple minutes, dipped down for a while, and then finished strong with 5-8 minutes left in them. The optional 5' FTP interval was a breeze -- and that's why I think workouts like this are completely mental for me. The 20' at easier power targets feel so much harder for me than shorter intervals at higher power targets. Finished the week with 443 TSS -- really looking forward to Tuesday's easy spin! The 5' and 20' tests....looking forward to having them done (but no so much doing them!). |
| 2014-02-16 3:12 PM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Hey Group !! Good news. Karen (karen26.2) is coming off the disabled list and is going to test and join us for the next round |
| 2014-02-16 4:53 PM in reply to: marcag |
Regular 135 Spokane | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Hey Group !! Good news. Karen (karen26.2) is coming off the disabled list and is going to test and join us for the next round Welcome back Karen! I just finished week 6 Sweetspot-1 workout. I'm feeling much stronger on the bike compared to when we started. I decided to do the 5' minute threshold interval all out just to see how I would do with tired legs. Compared to my initial 5' CP test I averaged about 45 watts higher. I don't know if that is a decent amount of improvement or not? I'm really scared & excited about this week's testing. Results should be interesting nonetheless. In the spirit of the newly learned snipping tool, I'll try to attach the file.  (feb16workout.PNG) Attachments ---------------- feb16workout.PNG (102KB - 4 downloads) |
| 2014-02-16 5:18 PM in reply to: littlewj |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy |
| 2014-02-16 5:52 PM in reply to: marcag |
| 20 Brampton, Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Hey Marc, My numbers for this week.. TSS 304 NP 201.. THR-1 and VO2-1 was pretty hard this week.. i almost quit on the last interval THR.. to good times this week Cheers P |
| 2014-02-16 5:58 PM in reply to: Habs1969 |
Extreme Veteran 5722 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by Habs1969 Hey Marc, My numbers for this week.. TSS 304 NP 201.. THR-1 and VO2-1 was pretty hard this week.. i almost quit on the last interval THR.. to good times this week Cheers P It all pays off Testing will be interesting this week. I think we are going to see a lot of improved numbers and for everyone more accurate numbers. |
| 2014-02-16 7:13 PM in reply to: 0 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Now into week 5, did threshold 1 today before dinner. Felt good after doing the 1st interval given I had my long run yesterday.
Edited by Donto 2014-02-16 7:14 PM |
| 2014-02-16 8:59 PM in reply to: Donto |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Week 6 done. Did 4 of the workouts this week. Threshold 1, 2, Vo2-2, and Sweetspot. Threshold 1- TSS 105, NP 260 Threshold 2- TSS 109, NP 249 Vo2-2- TSS 88, NP 257 Sweetspot- TSS 149, NP 253 Total TSS-451 I wasn't sure how well I would handle the sweetspot workout after the Vo2-2 workout yesterday, but it went well. I kept telling myself that as long as I keep my power below 275 (My CP) during the 20 min intervals, I should be able to go forever. Theoretically. Goal was 255, I did 258, 259, and 266. I did the optional portion and decided to go at what I hoped would be my new FTP, 300, I finished the last 5 minute interval at 309. I am looking forward to a day off tomorrow. File is attached. (SSwk6.png) Attachments ---------------- SSwk6.png (71KB - 3 downloads) activity_446553878.tcx (846KB - 1 downloads) |
| 2014-02-16 10:55 PM in reply to: ImSore |
| 92 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Well I did week 6 sweet spot this afternoon and bailed after the 2nd 20 min interval. It was the first ride on the new to me Scott CR1 after doing all of my previous riding on a Trek hybrid. The new body position is going to take some getting use to. Hands, back and butt were all wondering what was going on. Then on top of all that the gear of course is different so I was having to find the right gears and cadence to hit my power numbers. The good news is I got most of that dialed in and I know everything will feel better in a few rides. Also I was having right knee pain on the Hybrid and that was eliminated on the new bike. Week 6 Threshold 1 - TSS 107 NP 213 Week 6 Threshold 2 - TSS 104 NP 196 Week 6 SweetSpot - TSS 95 NP 205 Week 6 TSS Total = 306 Have a good night. Ron Attachments ---------------- Ron-2014-02-16-bt-power-week-6-swe-1-752286.tcx (1904KB - 1 downloads) |
| 2014-02-17 8:36 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy I am travelling this week so did the 5' test. Up 21w, which is good. My pacing was similar to first test with a big jump in power in the last 90secs, but very similar to test 1. I should have cranked it up at mid point. Before the test I did some calculations with the W', estimated a new CP and 5' test and I was 2 watts over it, so probably pretty accurate. Edited by marcag 2014-02-17 8:51 AM |
| 2014-02-17 9:06 AM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Week 7 - Time to Test! Originally posted by marcag Originally posted by marcag I am travelling this week so did the 5' test. Up 21w, which is good. My pacing was similar to first test with a big jump in power in the last 90secs, but very similar to test 1. I should have cranked it up at mid point. Before the test I did some calculations with the W', estimated a new CP and 5' test and I was 2 watts over it, so probably pretty accurate. Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy Nice work, Marc! That's huge! Now you can't sandbag your 20' test or your CP will drop I'm shooting for +10W, but I think I'm going to end up doing the 20' test first as Shane said to do the one you dread most first! |
| 2014-02-17 9:11 AM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Originally posted by ligersandtions Originally posted by marcag Originally posted by marcag I am travelling this week so did the 5' test. Up 21w, which is good. My pacing was similar to first test with a big jump in power in the last 90secs, but very similar to test 1. I should have cranked it up at mid point. Before the test I did some calculations with the W', estimated a new CP and 5' test and I was 2 watts over it, so probably pretty accurate. Originally posted by littlewj Compared to my initial 5' CP test I averaged about 45 watts higher. That is huge. Excellent If I am up 10, I will be happy Nice work, Marc! That's huge! Now you can't sandbag your 20' test or your CP will drop I'm shooting for +10W, but I think I'm going to end up doing the 20' test first as Shane said to do the one you dread most first! I will almost certainly see my CP drop. But that's ok, it will probably just be a more accurate number :-) It is my highest 5' ever so that is good. What I like about improving the 5', regardless of what the 20' gives, is that the roof is higher, so now it's time to move up the ceiling. This is very intentional for me this time of year. I have a lot of time before I race so I wanted to work my CP curve from the left to the right. |
| 2014-02-17 9:27 AM in reply to: marcag |
| 243 Lincoln, Nebraska | Subject: RE: Week 7 - Time to Test! I would like to thank whomever (whoever - which is proper grammar?) normally uploads our workouts into TR. I have been taking advantage of this and come to rely on them always being there - as they have always been there for me. This morning I had to figure out how to upload it myself and it occurred to me I have really been taking advantage of this. So, I cut the first workout short as it took me about 1/2 hour to finally get it figured out and uploaded. So THANK YOU to the person doing this the previous 6 weeks. I didn't know how to load them to the group, perhaps it's automatic, perhaps not. Maybe they'll just show up in my workouts, but I'd like to think I they are on there this week for everyone else using TR. Thanks again!
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| 2014-02-17 10:19 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 7 - Time to Test! Chris (cdkayak) was uploading them at first. I am not sure he continued or someone else ended up loading them. I know I didn't, so someone is doing that work. And thanks for that !! Edited by marcag 2014-02-17 10:54 AM |
| 2014-02-17 10:54 AM in reply to: crissy_jo |
Veteran 441 Maine | Subject: RE: Week 7 - Time to Test! No problem at all. Jason (jayct) set up the team and whoever gets to the workouts first has been adding them. Sorry this weeks workouts didn't show up for you, that was my fault since I forgot the last step. I imported and published them in the workout creator yesterday morning but completely forgot to add them to the team workout library after that. They are all in there now. |
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