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Power Mentor Group with Shane & Marc - Closed. (Page 53)
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 2014-02-19 9:03 AM in reply to: Jason N |
 243   Lincoln, Nebraska |  Subject: RE: Week 7 - Time to Test!Originally posted by Jason N 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. Ended up holding 255w for the first 20' and 272w for the second 20' which felt very managable. HR never got up over 177 where my threshold HR is usually around 182. Likely going to shoot for around 295 for the TT. Start at aroudn 285 for the first 2-3 minutes and work up from there. Jason, Are you actually racing in a Time Trial this Sunday? I thought it was last Sunday. Or is there not actually a race and I am simply not understanding correctly? Slightly Confused, |
| 2014-02-19 11:41 AM in reply to: crissy_jo |
| Subject: RE: Week 7 - Time to Test! Originally posted by crissy_jo Originally posted by Jason N 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. Ended up holding 255w for the first 20' and 272w for the second 20' which felt very managable. HR never got up over 177 where my threshold HR is usually around 182. Likely going to shoot for around 295 for the TT. Start at aroudn 285 for the first 2-3 minutes and work up from there. Jason, Are you actually racing in a Time Trial this Sunday? I thought it was last Sunday. Or is there not actually a race and I am simply not understanding correctly? Slightly Confused, Sorry...I posted last week Friday that my first TT would be next Sunday...meaning 2/23. I've actually got another TT on 3/1, and a short uphill road race on 3/8. All of them will be less than 30 minutes so it's like I'm testing 3 weeks in a row...LOL. |
| 2014-02-19 12:03 PM in reply to: marcag |
Veteran 341 Orangevale, CA | Subject: HIM Just saw the swim waves for my upcoming HIM and I'm in the last wave  Not looking forward to swimming through the slower swimmers from the earlier waves. |
| 2014-02-19 12:08 PM in reply to: croyston |
Veteran 1677  Houston, Texas | Subject: RE: HIM Originally posted by croyston Just saw the swim waves for my upcoming HIM and I'm in the last wave Not looking forward to swimming through the slower swimmers from the earlier waves. Just think of how many people you'll get to pass on the bike leg! |
| 2014-02-19 3:39 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: HIM Originally posted by ligersandtions Originally posted by croyston Just saw the swim waves for my upcoming HIM and I'm in the last wave Not looking forward to swimming through the slower swimmers from the earlier waves. Just think of how many people you'll get to pass on the bike leg! Don't underestimate the value of LEGAL drafting through the crowds of people. If the wave in front of you is a typically "slower AG", you lose some time trying to get through. If it's a hot day, the difference in temperature between the first wave and last is big. There are really pros and cons of each. |
| 2014-02-19 9:33 PM in reply to: marcag |
| Oakville | Subject: RE: HIM I did the 5 minute test tonight. A gain of 24 watts ... 246 watts for the prior test to 270 watts tonight. It looks like the VO2 workouts paid off! Other than an initial power spike for the first 20 seconds or so, I tried to slowly build power throughout and peak for the last minute or so. It felt like I put in an all out effort for the full 5 minutes and I even tried to hold on for a little bit longer to get a better 5 minute result but I was spent and had nothing left. Now I need to boost my 20 minute test by at least 5 watts just to hold my current CP. (WK7-5min.JPG) Attachments ---------------- WK7-5MIN.tcx (1845KB - 1 downloads) WK7-5min.JPG (60KB - 5 downloads) |
| 2014-02-20 6:56 AM in reply to: 0 |
Master 3022 | Subject: Test Week - 5 min power I finished the 5 minute test this morning. Pacing was still a bit off. I thought I could get a 5 minute power between 300 and 305. I went out harder and thought I might be able to hold on to something north of 310. I faded in the end but know I had nothing left at that the 300 level at the end. Ended up with an average of 303 (25 watt increase or 9%). Edit: forgot to add that I realized after my 5' interval I was rockin to the wrong song. I'm a fan of the Foo Fighter's and have always found their song White Limo way too abrasive. It played a few minutes after finishing my 5 minutes and realized I missed an opportunity for a great song to ride in pain to. Edited by trisuppo 2014-02-20 8:59 AM (2-20-14 Ride Details 1.PNG) (2-20-14 Ride Details 2.PNG) (2-20-14 Ride Graph.PNG) Attachments ---------------- 2-20-14 Ride Details 1.PNG (43KB - 3 downloads) 2-20-14 Ride Details 2.PNG (33KB - 3 downloads) 2-20-14 Ride Graph.PNG (60KB - 6 downloads) _2014-02-20-063638.fit (50KB - 2 downloads) |
| 2014-02-20 10:30 AM in reply to: 0 |
Veteran 341 Orangevale, CA | Subject: RE: Test Week - 5 min power Finished my rides for the week. Here's a comparison of the old vs. new numbers: 5 Min - Old 248, New 289 10 Min - Old 208, New 236 CP - Old 195, New 218 I did the 20 minute test first, and then the 5 minute test this morning. My pre-test 5 minute push that I did at the end of last weeks sweet spot had me at 269, so I was glad to see another 20 W today. Edited by croyston 2014-02-20 10:33 AM Attachments ---------------- croyston-btpower-wk7-LongT.FIT (61KB - 2 downloads) croyston-btpower-wk7-temp1.FIT (77KB - 3 downloads) croyston-btpower-wk7-ShortT.FIT (46KB - 2 downloads) |
| 2014-02-20 1:17 PM in reply to: croyston |
Member 258 | Subject: RE: Test Week - 5 min power So cool to see everyone's improvements! I have a question for you all...Now that we're getting further into the season, are you planning on keeping your intensity and volume on the bike? I've been able to run during the past 6 weeks but am running super slowly. I hesitate to add intensity on the run if I'm also doing 3 hard days on the bike, but maybe I'm being overcautious? So far I've just been doing a few 20 second strides after my runs, but I probably need to step it up a bit. Jaime |
| 2014-02-20 2:15 PM in reply to: RunningJoke |
| Oakville | Subject: RE: Test Week - 5 min power Originally posted by RunningJoke So cool to see everyone's improvements! I have a question for you all...Now that we're getting further into the season, are you planning on keeping your intensity and volume on the bike? I've been able to run during the past 6 weeks but am running super slowly. I hesitate to add intensity on the run if I'm also doing 3 hard days on the bike, but maybe I'm being overcautious? So far I've just been doing a few 20 second strides after my runs, but I probably need to step it up a bit. Jaime Jaime - I have been struggling with this for the past 2 months as my HM plan called for speedwork once a week and I was also doing two of the VO2 workouts each week. It was a bit of a juggling act trying to fit the speedwork (along with a long run) in with the high intensity VO2 workouts, but I never found that I couldn't fit in one higher intensity run workout a week. I intend to keep up with my current run training and I expect my 5 minute to 20 minute ratio going forward will drop me down to either the All-Rounder or Sprinter groups. Dropping down to only one of the VO2 workouts will help, but I do plan on following the power workouts (assuming of course that Shane and Marc are going to keep working with us Scott
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).| 2014-02-20 2:24 PM in reply to: ImSore |
Pro 6582 Melbourne FL Gold member | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I did Wk5 Threshold 2 last night. Took the 1st 5' of the last interval at ~235W to see how it would feel, definitely could have held it for the 10' but decided that's not the goal here and backed it off. Next up is SS but debating on joining a long group ride Saturday.
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| 2014-02-20 2:27 PM in reply to: Scott71 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Test Week - 5 min power Originally posted by Scott71 I've been easy on all my runs on purpose as the bike workouts are hard on me since I basically started from zero on the bike. Originally posted by RunningJoke So cool to see everyone's improvements! I have a question for you all...Now that we're getting further into the season, are you planning on keeping your intensity and volume on the bike? I've been able to run during the past 6 weeks but am running super slowly. I hesitate to add intensity on the run if I'm also doing 3 hard days on the bike, but maybe I'm being overcautious? So far I've just been doing a few 20 second strides after my runs, but I probably need to step it up a bit. Jaime Jaime - I have been struggling with this for the past 2 months as my HM plan called for speedwork once a week and I was also doing two of the VO2 workouts each week. It was a bit of a juggling act trying to fit the speedwork (along with a long run) in with the high intensity VO2 workouts, but I never found that I couldn't fit in one higher intensity run workout a week. I intend to keep up with my current run training and I expect my 5 minute to 20 minute ratio going forward will drop me down to either the All-Rounder or Sprinter groups. Dropping down to only one of the VO2 workouts will help, but I do plan on following the power workouts (assuming of course that Shane and Marc are going to keep working with us Scott |
| 2014-02-20 3:15 PM in reply to: Scott71 |
Extreme Veteran 5722 | Subject: RE: Test Week - 5 min power Originally posted by Scott71 Originally posted by RunningJoke So cool to see everyone's improvements! I have a question for you all...Now that we're getting further into the season, are you planning on keeping your intensity and volume on the bike? I've been able to run during the past 6 weeks but am running super slowly. I hesitate to add intensity on the run if I'm also doing 3 hard days on the bike, but maybe I'm being overcautious? So far I've just been doing a few 20 second strides after my runs, but I probably need to step it up a bit. Jaime Jaime - I have been struggling with this for the past 2 months as my HM plan called for speedwork once a week and I was also doing two of the VO2 workouts each week. It was a bit of a juggling act trying to fit the speedwork (along with a long run) in with the high intensity VO2 workouts, but I never found that I couldn't fit in one higher intensity run workout a week. I intend to keep up with my current run training and I expect my 5 minute to 20 minute ratio going forward will drop me down to either the All-Rounder or Sprinter groups. Dropping down to only one of the VO2 workouts will help, but I do plan on following the power workouts (assuming of course that Shane and Marc are going to keep working with us Scott  It is a difficult juggling act. Me, personally, I like a schedule that does : hard bike Tues, hard run Wed, hard bike Thurs I like Mon and Friday to be easier on the run/bike intensity. Swimming is great here, as is easy running Sat long bike with a swim or light run Sun long run with maybe a swim But to be honest, when weather is a factor I juggle around. When it isn't raining I try to bike because I don't mind running in the rain and swimming is not an issue. This is my preference. If you are not recovering from your workouts, some intensity has to be removed for now. You will get fitter and be able to handle a bigger load. You just can't overload yourself too quickly. Shane did warn to run easy. To you feel your bike hurts your run or vice versa or just general fatigue ? |
| 2014-02-20 3:17 PM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Test Week - 5 min power |
| 2014-02-20 3:18 PM in reply to: trisuppo |
Extreme Veteran 5722 | Subject: RE: Test Week - 5 min power Originally posted by trisuppo I'm a fan of the Foo Fighter's and have always found their song White Limo way too abrasive. It played a few minutes after finishing my 5 minutes and realized I missed an opportunity for a great song to ride in pain to. There is 5 watts right there ! |
| 2014-02-20 3:19 PM in reply to: Scott71 |
Extreme Veteran 5722 | Subject: RE: HIM Originally posted by Scott71 I did the 5 minute test tonight. A gain of 24 watts ... 246 watts for the prior test to 270 watts tonight. It looks like the VO2 workouts paid off! Very similar to me. I personally expect my 20' will be tough to keep my CP. I will end up in the sprinter group next time around I suspect |
| 2014-02-20 3:23 PM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: HIM I am away this week and have sketchy internet access. But keep the results coming :-) Seems like the internet is more and more an essential service. |
| 2014-02-20 3:54 PM in reply to: marcag |
Veteran 341 Orangevale, CA | Subject: RE: HIM Originally posted by marcag Very similar to me. I personally expect my 20' will be tough to keep my CP. I will end up in the sprinter group next time around I suspect My ratio ended up even deeper into the sprinter group than it was before. |
| 2014-02-20 4:10 PM in reply to: croyston |
Master 3022 | Subject: RE: HIM Originally posted by croyston Originally posted by marcag Very similar to me. I personally expect my 20' will be tough to keep my CP. I will end up in the sprinter group next time around I suspect My ratio ended up even deeper into the sprinter group than it was before. I just used the Monod Critical Power online calculator - I need to target a 20' number of 228 to maintain my current CP #. Think I will target 230 and see how it goes? Link to the calculator: http://www.cyclingpowerlab.com/MonodCriticalPower.aspx |
| 2014-02-20 5:14 PM in reply to: marcag |
| 20 Brampton, Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Good evening Marc/Shane and coach Neil and friends Just completed my 20 minutes test .. lots of fun gave everything I had for the last 3 minutes called god a few time to take me out of my misery .. overall number I posted a 245 watts compared to 235 6 weeks ago.. I did maintain 248 through the first 17 minutes but my legs were like noodles for the last 3 minutes average 228,, pretty pleased with my results ... Thank you to all 3 of you for your help and improving my cycling ,, Cheers Pierre |
| 2014-02-20 5:14 PM in reply to: marcag |
| 20 Brampton, Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Good evening Marc/Shane and coach Neil and friends Just completed my 20 minutes test .. lots of fun gave everything I had for the last 3 minutes called god a few time to take me out of my misery .. overall number I posted a 245 watts compared to 235 6 weeks ago.. I did maintain 248 through the first 17 minutes but my legs were like noodles for the last 3 minutes average 228,, pretty pleased with my results ... Thank you to all 3 of you for your help and improving my cycling ,, Cheers Pierre |
| 2014-02-20 5:28 PM in reply to: 0 |
Master 3888 Overland Park, KS | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I'm still behind, got back from a business trip last night...I mean this morning, didn't get to sleep until 2:00 AM. Flight was delayed a couple hours in Dallas so before I knew it I was finishing my 4th 22 oz Blue Moon as my flight started to board. Woke up at 7, didn't drink enough water before going to be so had a little headache, took 2 Advil drank some water went back to bed woke up at 10:30 then decided to do Wk6 TH1. I'd like to test this week but I want to do ALL the workouts leading up to it so I'll test next week for sure. After I finished the workout I thought the TSS of 90 was a little low and then realized I only did 4 of the 5x4' intervals, D'Oh! The workout turned out OK, I increased speed along the 15' session to sort of see where I'm sitting in terms of the upcoming 20' test. TSS = 90, NP = 269 Instead of VO2-1 I think I'll do VO2-2 that got some attention last week. Should be fun. Congratulations on everyone's improvements thus far! Edited by reecealan 2014-02-20 5:29 PM (wk6 ride.jpg) Attachments ---------------- wk6 ride.jpg (52KB - 4 downloads) WK6 TH1.csv (144KB - 3 downloads) |
| 2014-02-20 6:14 PM in reply to: RunningJoke |
Veteran 441 Maine | Subject: RE: Test Week - 5 min power Originally posted by RunningJoke So cool to see everyone's improvements! I have a question for you all...Now that we're getting further into the season, are you planning on keeping your intensity and volume on the bike? I've been able to run during the past 6 weeks but am running super slowly. I hesitate to add intensity on the run if I'm also doing 3 hard days on the bike, but maybe I'm being overcautious? So far I've just been doing a few 20 second strides after my runs, but I probably need to step it up a bit. Jaime I'm going to try and maintain the intensity. I've already been increasing my run frequency so weeks 5 & 6 were pretty tough but that's given me a good indication of when I'll need to back off for recovery weeks going forward. My official plan starts on 3/10 so I'm hoping to incorporate the workouts from this group into the plan where they fit. |
| 2014-02-20 6:18 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Power Mentor Group with Shane & Marc - Closed. 5 min test is complete. It wasn't as steady as I would have like but I was able to get close to the level that I was shooting for. old/new values: 20 min 239/247 5 min 267/283 CP 230/235 Attachments ---------------- cdkayak-2014-02-18-bt-power-week7-test-20-757869.tcx (1706KB - 8 downloads) cdkayak-2014-02-20-bt-power-week7-test-5-764320.tcx (1255KB - 11 downloads) |
| 2014-02-20 9:17 PM in reply to: Habs1969 |
Elite 3779 Ontario | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Originally posted by Habs1969 Good evening Marc/Shane and coach Neil and friends Just completed my 20 minutes test .. lots of fun gave everything I had for the last 3 minutes called god a few time to take me out of my misery .. overall number I posted a 245 watts compared to 235 6 weeks ago.. I did maintain 248 through the first 17 minutes but my legs were like noodles for the last 3 minutes average 228,, pretty pleased with my results ... Thank you to all 3 of you for your help and improving my cycling ,, Cheers Pierre Coach..ha,ha. You're doing all the hard work on your own. Good job on the test, just got to learn to suffer a tiny bit more and you'll bring that 17min number all the way to 20min. |
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