Power Mentor Group with Shane & Marc - Closed. (Page 54)

Thanks Shane & Chris.  I didn't like either test but the 20' was a lot harder for me.  Although I think there were more curse words during the 5' test. Ha!

Looking forward to learning how to suffer through the next 20' test! =)

Originally posted by gsmacleod Marc suggested this and I meant to put one up earlier but forgot. This is for anyone who has already done the testing and would like to ride while watching the game (either live or this evening); if you've not completed the testing, this will be a pretty challenging workout and would almost certainly have a negative impact on your testing. Pre-game At least 5:00 of spinning - if you are in Canada, at FTP if Don Cherry is talking and easy otherwise. If you are in the USA, at FTP when Pierre Maguire is talking and easy otherwise Period 1 At 65% FTP except as noted below At 60% FTP for commerical breaks Intermission At 60% FTP except for the Cherry/Maguire exception above Period 2 At 70% FTP except as noted below At 60% FTP for commerical breaks Intermission At 60% FTP except for the Cherry/Maguire exception above Period 3 At 73% FTP except as noted below At 60% FTP for commerical breaks Intermission At 60% FTP except for the Cherry/Maguire exception above OT At 80% FTP except as noted below At 60% FTP for commerical breaks Shootout When your team is shooting 85% FTP When your team is defending 90% FTP Same scoring rules as below Notes You have a power play - 95% FTP You have a 5-3 - 93% FTP You are shorthanded - 103% FTP You have a 3-5 - 105% FTP You score - 2:00 at 60% FTP You are scored against - :30 at 110% FTP Canada Bonus Everytime they mention the women winning gold - 10s all out USA Bonus Everytime they mention the Mircale on Ice - 10s all out Enjoy Shane

Awesome - and hard!!

20 minute test last night.  Feel really good about the test and bumped my watts by 10 up to 245.

The totals for the new testing are:

  5 Minutes: from 245 watts up to 270 watts

  20 Minutes: from 235 watts up to 245 watts

  CP:  from 230 watts up to 237 watts

  AWC: from 4 kj up to 10 kj

I think my prior 5 minute test was low and so I expected my CP to stay the same or possibly drop.  Really happy with a 7 watt increase.

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Did my 5' test this morning and I'm reasonably pleased with it.  The last time, I didn't pace it well (started out WAY too conservative) and came out with 221W.  I figured I could have done 225-230W if I'd paced it better.

This morning's test yielded a 239W, so somewhere in the 10W improvement.  Again, I started out a little too conservative, so I suspect I could probably be a couple watts higher, but I don't think I left a ton out there.

You know you're doing it right when you start to think, "Four minutes is enough, right?  I could just quit now and call it good!" But the last minute was my strongest after I told myself to shut up and hang on!

20' test on Thursday did not go well.  It was probably a combination of things, which I've mulled over and talked with a few people about extensively.  I'm done stressing over it and will just forget about retesting until after my race.  Now it's time to start building up to longer intervals and steadier rides.  I'll likely follow the sprinter's workouts with two threshold rides and a sweet spot ride (though may drop one of those for a long outdoor ride as I ramp up run mileage).

First TT in the books.  Overall a good showing with small room for improvements.http://www.strava.com/activities/115624799/overview

10 miles
23:15 / 25.8 mph
294 AP/ 294 NP  VI =1.00

Good enough for 8th overall and 2nd in the Men 18-34 Cat 4/5.  I placed right about where I thought I would given the competition.

First half was 296 AP and second half was 297 AP, the turn around was 0 watts for 9 seconds which brought my AP down to 294.

I was closer to 291 AP at the 3/4 point, but had enough left in the tank (too much) and pushed it up to 294 by averaging 336 for the last 2 minutes.

I've got another TT next weekend...likely about 1.5-2 minutes longer in duration, but I should be able to squeeze out 300 I think.  It's point to point, so I don't lose any watts as there is no turn around. 

I went for a nice ride outside today.  A number of us rode the Galveston 70.3 course this morning.  My goal was to work on pacing....this is really the first outdoor ride that I've ever actually paid attention to power (rather than just having it record and doing my own thing).  For the first half of the ride, I was doing most of it in the mid-170's, with the occasional (one mile) excursion to 190-200W.  That's 90% FTP for the majority and 100% for my higher power intervals.  That's obviously higher than I'd plan to ride in my race, but I wanted to get an idea of how much work (and all the things that affect power) it is to hold reasonably steady power while not on the trainer.

Funny thing, I was in the front of our group for the first 10 miles and then one of the guys decided to jump up and go in front....as he passed, he said, "Monster pull, Nicole!"  I laughed and told him what I was doing and I think he was surprised that I was just cruising along and not trying to crush myself.

For the ride back, I held closer to 80% pretty comfortably.  I notice, though, that if I don't pay attention to it, I tend to drop off the power a decent amount.  Seems that I may not have issues with high VI due to going too high in power, but rather because I stop paying attention and drop off.  

Nice ride, Jason!  I can't even tell you how jealous I am that you have so many TT's to choose from!  

Houston (and Texas in general, I suppose) has a pretty huge cycling community, but there are very few TT's.  A ton of stage races and crits, but not much in the way of TT's. 

Looking forward to hearing about your ride next weekend....300W is crazy!!