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Power Mentor Group with Shane & Marc - Closed. (Page 56)
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 2014-02-26 5:40 AM in reply to: ligersandtions |
Extreme Veteran  5722   |  Subject: RE: Week 8Originally posted by ligersandtions Originally posted by Jason N Heat and humidity usually only impacts me on the bike during long climbs...where airflow is similar to running. At 15+ mph, not so much. Heat and humidity doesn't bother me too much since it's what I typically train in. I was mostly just curious how to race in a place that's cool and dry after training in the heat and humidity! I think I'll stick with the power I dial in during training and bank any extra I might have for the run. Oh, the run... IMO, pacing the run is as big, if not bigger factor to a good run than your bike pacing. The first two miles can break your run. |
| 2014-02-26 6:59 AM in reply to: marcag |
Master 2151   Johns Creek, Georgia | Subject: RE: Week 8 Originally posted by marcag huh, interesting. Maybe that's my problem. Can you expand on that.Originally posted by ligersandtions IMO, pacing the run is as big, if not bigger factor to a good run than your bike pacing. The first two miles can break your run.Originally posted by Jason N Heat and humidity usually only impacts me on the bike during long climbs...where airflow is similar to running. At 15+ mph, not so much. Heat and humidity doesn't bother me too much since it's what I typically train in. I was mostly just curious how to race in a place that's cool and dry after training in the heat and humidity! I think I'll stick with the power I dial in during training and bank any extra I might have for the run. Oh, the run... |
| 2014-02-26 7:28 AM in reply to: karen26.2 |
Extreme Veteran 5722 | Subject: RE: Week 8 Originally posted by karen26.2 Originally posted by marcag huh, interesting. Maybe that's my problem. Can you expand on that. Originally posted by ligersandtions IMO, pacing the run is as big, if not bigger factor to a good run than your bike pacing. The first two miles can break your run.Originally posted by Jason N Heat and humidity usually only impacts me on the bike during long climbs...where airflow is similar to running. At 15+ mph, not so much. Heat and humidity doesn't bother me too much since it's what I typically train in. I was mostly just curious how to race in a place that's cool and dry after training in the heat and humidity! I think I'll stick with the power I dial in during training and bank any extra I might have for the run. Oh, the run... I can speak from my personal experience and what I have gleemed from other's race reports My run is probably the better of my 3 sports and despite running a lot, biking a lot, keeping my bike under control I could never do a good run. I would come off the bike feeling fine, you don't have proper feeling of your legs and speed (normal) and would tend to over do it. So for example if I wanted to average a 7:20/mile pace I would end up going out at at 7:10 pace and fade to 7:50. Bryan Dunn, a great athlete here on BT told me the difference between my fastest and slowest miles was too high. If I remember well, he said 10secs should be the worst. Then in Muskoka I did the race injured (achilles) and questioned whether I would even run. I did the bike and said I would see how I felt. But I paced the bike properly. I decided to give the run a go but was so worried about my achilles that I ran very slowly. It was miserable for a mile or two, it always is. But it settled in and y HR was really low. I hit the mid point and felt quite good. I decided to pick up the pace and ended up having one of my best runs ever. At that point I was self coached. Then in 2013 I started with a coach and he told me, go out easy on the run. He is a very experienced coach. Based on my experience at Muskoka, I did. I managed the first 3 miles by HR and felt great at mile 6. Picked up the pace and almost negative split and had a great run. I didn't listen to myself next race and ended up walking. Next race I went back to easy first miles (Miami 70.3) and ran myself from 10th to 4th, I have seen guys here that can run based on their HM open times, are strong bikers, know their FTP, pace properly on the bike yet don't run up to their abilities. There are many reasons (nutrition, hydration, fitness, heat...) but I suspect a lot of them it's poor pacing on the first few miles. I think it's partially physical, partially mental. That brutal fatigue with so many miles to go just kills you and you succumb to a walk. There is lots of time to make up for a few easy miles at the beginning of the run. |
| 2014-02-26 7:30 AM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 8 Originally posted by marcag I'll give you my opinion, Shane might have a different one or see it from a different angle The 3+ hr ride is going to get you probably 150 to 180 TSS points if you are doing race pace work in there. That's a good chunk on top of the load we have been doing and it's a big jump. 5 weeks out from a race, I like to be close to top of my peak in terms of load, but I don't do well if I cram it in. I think there is little to be gained by over biking right now. I would do a quality 3+hr race pace workout and forget the SS. I would check my balance across the 3 sports and if it's bike heavy and there is any energy left in me on the Sunday, spend it on the run or swim. I was too quick to say replace SS. I am torn on whether *I* would do threshold 2 or sweet spot. 5 weeks out ? I may be tempted to do SS and not THR2. Would love Shane's opinion. My thoughts are that as we progress from general to specific, the way that I would address this is: If you are able to keep four rides and are racing long course in the near future: Threshold 1 Threshold 2 Sweet Spot Long Ride of 3+ hours with significant time spent sitting at 80% of FTP (to test race day pacing) or at 85-90% FTP (to push fitness but not practice race day effort) If you need to drop a ride, then the threshold workout you find the easiest should go as the sweet spot and long ride will be much more specific to race specific fitness than the threshold workouts. I would keep one threshold ride as aiming to build threshold is still very valuable but is less specific to race day fitness. The other thing, like Marc pointed out is are you very bike heavy and light on the run and swim; if so, then I would drop one threshold ride and add the time in running and/or swimming. Shane |
| 2014-02-26 8:04 AM in reply to: 0 |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 8 Originally posted by marcag Originally posted by karen26.2 I can speak from my personal experience and what I have gleemed from other's race reports My run is probably the better of my 3 sports and despite running a lot, biking a lot, keeping my bike under control I could never do a good run. I would come off the bike feeling fine, you don't have proper feeling of your legs and speed (normal) and would tend to over do it. So for example if I wanted to average a 7:20/mile pace I would end up going out at at 7:10 pace and fade to 7:50. Bryan Dunn, a great athlete here on BT told me the difference between my fastest and slowest miles was too high. If I remember well, he said 10secs should be the worst. Then in Muskoka I did the race injured (achilles) and questioned whether I would even run. I did the bike and said I would see how I felt. But I paced the bike properly. I decided to give the run a go but was so worried about my achilles that I ran very slowly. It was miserable for a mile or two, it always is. But it settled in and y HR was really low. I hit the mid point and felt quite good. I decided to pick up the pace and ended up having one of my best runs ever. At that point I was self coached. Then in 2013 I started with a coach and he told me, go out easy on the run. He is a very experienced coach. Based on my experience at Muskoka, I did. I managed the first 3 miles by HR and felt great at mile 6. Picked up the pace and almost negative split and had a great run. I didn't listen to myself next race and ended up walking. Next race I went back to easy first miles (Miami 70.3) and ran myself from 10th to 4th, I have seen guys here that can run based on their HM open times, are strong bikers, know their FTP, pace properly on the bike yet don't run up to their abilities. There are many reasons (nutrition, hydration, fitness, heat...) but I suspect a lot of them it's poor pacing on the first few miles. I think it's partially physical, partially mental. That brutal fatigue with so many miles to go just kills you and you succumb to a walk. There is lots of time to make up for a few easy miles at the beginning of the run. Originally posted by marcag huh, interesting. Maybe that's my problem. Can you expand on that. Originally posted by ligersandtions IMO, pacing the run is as big, if not bigger factor to a good run than your bike pacing. The first two miles can break your run.Originally posted by Jason N Heat and humidity usually only impacts me on the bike during long climbs...where airflow is similar to running. At 15+ mph, not so much. Heat and humidity doesn't bother me too much since it's what I typically train in. I was mostly just curious how to race in a place that's cool and dry after training in the heat and humidity! I think I'll stick with the power I dial in during training and bank any extra I might have for the run. Oh, the run... Good info and makes sense. Something to think about.... ETA - running is my weakest, so my thinking has always been go out strong and put time in the bank, because I know I'm going to be walking anyway. I probably need to rethink my "strategy". Edited by karen26.2 2014-02-26 8:05 AM |
| 2014-02-26 8:11 AM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 8 Originally posted by marcag I can speak from my personal experience and what I have gleemed from other's race reports My run is probably the better of my 3 sports and despite running a lot, biking a lot, keeping my bike under control I could never do a good run. I would come off the bike feeling fine, you don't have proper feeling of your legs and speed (normal) and would tend to over do it. So for example if I wanted to average a 7:20/mile pace I would end up going out at at 7:10 pace and fade to 7:50. Bryan Dunn, a great athlete here on BT told me the difference between my fastest and slowest miles was too high. If I remember well, he said 10secs should be the worst. Then in Muskoka I did the race injured (achilles) and questioned whether I would even run. I did the bike and said I would see how I felt. But I paced the bike properly. I decided to give the run a go but was so worried about my achilles that I ran very slowly. It was miserable for a mile or two, it always is. But it settled in and y HR was really low. I hit the mid point and felt quite good. I decided to pick up the pace and ended up having one of my best runs ever. At that point I was self coached. Then in 2013 I started with a coach and he told me, go out easy on the run. He is a very experienced coach. Based on my experience at Muskoka, I did. I managed the first 3 miles by HR and felt great at mile 6. Picked up the pace and almost negative split and had a great run. I didn't listen to myself next race and ended up walking. Next race I went back to easy first miles (Miami 70.3) and ran myself from 10th to 4th, I have seen guys here that can run based on their HM open times, are strong bikers, know their FTP, pace properly on the bike yet don't run up to their abilities. There are many reasons (nutrition, hydration, fitness, heat...) but I suspect a lot of them it's poor pacing on the first few miles. I think it's partially physical, partially mental. That brutal fatigue with so many miles to go just kills you and you succumb to a walk. There is lots of time to make up for a few easy miles at the beginning of the run. One of the things that I find that many athletes struggle with at the half marathon distance, whether standalone or at the end of a HIM, is proper pacing. In both, if you start off at a pace that feels good but challenging, it is almost certain that you are going out too hot. One of the ways that I have found quite helpful when starting out on a half marathon is (if you have a goal pace) to try a 5-5-5 approach: 1st 5 miles - 10s/km slower than target pace to start, should feel way too easy, after the first km to two, build to 5s/km slower than target pace if everything still feels way too easy 2nd 5 miles - build to target pace - this should start to feel challenging and require a little more concentration to stay on top of your pace; if you hit the end of the first 5 miles feeling like you are already challenged, then you need to back off a little or at most, try to hold the pace. Toward the end of this block you should start to question whether or not you may be going just a little too hard Last 5km - at this point it is time to pick up the pace a little bit (2-3s/km) every km through to the final km and then drop the hammer. Over the last km, aim to pickup the pace every 30s through to the finish. Shane |
| 2014-02-26 8:37 AM in reply to: 0 |
Veteran 1677 Houston, Texas | Subject: RE: Week 8 Originally posted by gsmacleod One of the things that I find that many athletes struggle with at the half marathon distance, whether standalone or at the end of a HIM, is proper pacing. In both, if you start off at a pace that feels good but challenging, it is almost certain that you are going out too hot. One of the ways that I have found quite helpful when starting out on a half marathon is (if you have a goal pace) to try a 5-5-5 approach: 1st 5 miles - 10s/km slower than target pace to start, should feel way too easy, after the first km to two, build to 5s/km slower than target pace if everything still feels way too easy 2nd 5 miles - build to target pace - this should start to feel challenging and require a little more concentration to stay on top of your pace; if you hit the end of the first 5 miles feeling like you are already challenged, then you need to back off a little or at most, try to hold the pace. Toward the end of this block you should start to question whether or not you may be going just a little too hard Last 5km - at this point it is time to pick up the pace a little bit (2-3s/km) every km through to the final km and then drop the hammer. Over the last km, aim to pickup the pace every 30s through to the finish. Shane This is a really good discussion and great information to keep in mind. I have a question about doing a brick (for race simulation). Say you plan to do a 3ish hour ride (holding fairly constant power) followed by a 30ish minute run -- would you suggest to keep the run around the 10s/km slower than target pace to force yourself to get used to running "slowly" off the bike? Or since it's just a short run, does it make more sense to push the pace somewhat? I know I have a tendency to go too fast off the bike, so I'm leaning toward the idea of forcing myself to take it nice and easy for the short run after, but I'm not sure if that gives me the best idea of whether I paced the bike correctly (and took in an appropriate amount of nutrition). Edited by ligersandtions 2014-02-26 8:38 AM |
| 2014-02-26 12:26 PM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 8 Originally posted by ligersandtions Originally posted by gsmacleod One of the things that I find that many athletes struggle with at the half marathon distance, whether standalone or at the end of a HIM, is proper pacing. In both, if you start off at a pace that feels good but challenging, it is almost certain that you are going out too hot. One of the ways that I have found quite helpful when starting out on a half marathon is (if you have a goal pace) to try a 5-5-5 approach: 1st 5 miles - 10s/km slower than target pace to start, should feel way too easy, after the first km to two, build to 5s/km slower than target pace if everything still feels way too easy 2nd 5 miles - build to target pace - this should start to feel challenging and require a little more concentration to stay on top of your pace; if you hit the end of the first 5 miles feeling like you are already challenged, then you need to back off a little or at most, try to hold the pace. Toward the end of this block you should start to question whether or not you may be going just a little too hard Last 5km - at this point it is time to pick up the pace a little bit (2-3s/km) every km through to the final km and then drop the hammer. Over the last km, aim to pickup the pace every 30s through to the finish. Shane This is a really good discussion and great information to keep in mind. I have a question about doing a brick (for race simulation). Say you plan to do a 3ish hour ride (holding fairly constant power) followed by a 30ish minute run -- would you suggest to keep the run around the 10s/km slower than target pace to force yourself to get used to running "slowly" off the bike? Or since it's just a short run, does it make more sense to push the pace somewhat? I know I have a tendency to go too fast off the bike, so I'm leaning toward the idea of forcing myself to take it nice and easy for the short run after, but I'm not sure if that gives me the best idea of whether I paced the bike correctly (and took in an appropriate amount of nutrition). I would go a bit easier, maybe even extend to 45'. I like to monitor my HR. I use that at the beginning of the run. I don't know about your Garmin, but mine is terribly inaccurate for the first 1/2 mile. I know HR is a no-no for many, but I find it very useful for controlling my effort on the beginning of the run. Very much a personal preference there. Also slightly better if hills are involved. The magic question is how do you feel after 45', not during the 45'. |
| 2014-02-26 12:51 PM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 8 Originally posted by marcag I would go a bit easier, maybe even extend to 45'. I like to monitor my HR. I use that at the beginning of the run. I don't know about your Garmin, but mine is terribly inaccurate for the first 1/2 mile. I know HR is a no-no for many, but I find it very useful for controlling my effort on the beginning of the run. Very much a personal preference there. Also slightly better if hills are involved. The magic question is how do you feel after 45', not during the 45'. I agree; when it comes to race simulations, here's the most aggressive approach I would take: 1st third - 10-15s/km easier than race pace 2nd third - at race pace last third - 5s/km faster than race pace This would be for someone with a decent amount of racing experience and really wants to test out bike pacing and then their goal race pace. If you can able to build through the workout, then your bike pacing and run pacing may be okay. If you are unable, then you are riding and/or running too fast. Shane |
| 2014-02-26 12:54 PM in reply to: gsmacleod |
| Subject: RE: Week 8 Originally posted by gsmacleod One of the ways that I have found quite helpful when starting out on a half marathon is (if you have a goal pace) to try a 5-5-5 approach: 1st 5 miles - 10s/km slower than target pace to start, should feel way too easy, after the first km to two, build to 5s/km slower than target pace if everything still feels way too easy 2nd 5 miles - build to target pace - this should start to feel challenging and require a little more concentration to stay on top of your pace; if you hit the end of the first 5 miles feeling like you are already challenged, then you need to back off a little or at most, try to hold the pace. Toward the end of this block you should start to question whether or not you may be going just a little too hard Last 5km - at this point it is time to pick up the pace a little bit (2-3s/km) every km through to the final km and then drop the hammer. Over the last km, aim to pickup the pace every 30s through to the finish. Shane Interesting approach. Probably something I should try for my next HIM...whenever that is. But you're absolutely killing me with the cross references between miles and km/s. |
| 2014-02-26 1:06 PM in reply to: Jason N |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 8 Originally posted by Jason N Interesting approach. Probably something I should try for my next HIM...whenever that is. But you're absolutely killing me with the cross references between miles and km/s.  When I post on BT I usually try to post in both units but I was in a hurry - I figure you can probably multiply by 1.6  Shane |
| 2014-02-26 3:03 PM in reply to: gsmacleod |
| 92 | Subject: RE: Week 8 Originally posted by gsmacleod Originally posted by Jason N Interesting approach. Probably something I should try for my next HIM...whenever that is. But you're absolutely killing me with the cross references between miles and km/s. When I post on BT I usually try to post in both units but I was in a hurry - I figure you can probably multiply by 1.6 Shane This group should have been called the "Power and Math Mentor...". We've done more math than a college algebra student. LOL Ron |
| 2014-02-26 7:23 PM in reply to: 0 |
Member 117 Boulder, Colorado | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Marc: Good luck! Being sick blows. I finally went to the doctor today and was diagnosed with bronchitis/walking pneumonia, so that makes me feel better for being a wuss for the last two weeks. Feeling MUCH better now that I have some medicine. The 5' test might have to wait for another day or so though. Edited by ReginaPhalange72 2014-02-26 7:23 PM |
| 2014-02-26 7:31 PM in reply to: WaterRat |
Pro 4482 NJ | Subject: RE: Week 8 Wk 8 Threshold 1 and VO2 1 done. I don't have the accumulated fatigue that the rest of you have earned over the last 2 months but am feeling the work. I've always been limited by (lack of) cardiovascular fitness on the trainer but have felt my legs the last few workouts. Unlike those of you with early races or balanced training loads, I'm planning to add a 4th bike for a few weeks (tests put me in group 2 and thinking to add an easy sweet spot) At the moment my runs are still pretty short and limited to the treadmill. Swimming is more about relearning to use my arm vs any real aerobic workout. And, my LBS and a local race organization have planned an evening with Joe Friel in April. I'm planning to attend and really looking forward to it. |
| 2014-02-26 7:37 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Week 8 Threshold 1 in the bag. The HM on Sunday and the new FTP value made it a tough to hit the targets this time around. I had to bail on it last night since my legs were still pretty tired from Sunday. Looking forward to seeing how the next workout goes. Found the info on run very interesting to read through this afternoon. Attachments ---------------- cdkayak-2014-02-26-bt-power-week-8-thr-1-782392.tcx (2121KB - 27 downloads) |
| 2014-02-26 10:16 PM in reply to: cdkayak |
| 92 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I was all happy about my 13 watt increase right up until I did Threshold 1 this evening. You would not think 13 watts is really a big deal but it increased my heart rate by close to 10 BPM and the legs were feeling it. Ever since I moved from the hybrid to the road bike, my upper calves just below the knee have been really sore and tight. I assume it is the totally different position compared to the hybrid but I'm ready to get used to it already. This only makes the 5th ride on the bike, so maybe it will get better soon. Threshold 1 - TSS 95 NP 205 Ron Attachments ---------------- Ron-2014-02-26-bt-power-week-8-thr-1-782485.tcx (2124KB - 15 downloads) |
| 2014-02-27 5:47 AM in reply to: 0 |
Master 3022 | Subject: RE: Week 8 Week 8 Threshold 2 done. Felt lot easier than Threshold 1. http://connect.garmin.com/activity/452189727 Edited by trisuppo 2014-02-27 5:48 AM (2-27-14 Ride Details 1.PNG) (2-27-14 Ride Details 2.PNG) Attachments ---------------- 2-27-14 Ride Details 1.PNG (39KB - 6 downloads) _2014-02-27-062950.fit (76KB - 7 downloads) 2-27-14 Ride Details 2.PNG (29KB - 11 downloads) |
| 2014-02-27 7:34 AM in reply to: trisuppo |
Veteran 1677 Houston, Texas | Subject: RE: Week 8 I did Week 8, Threshold 2 this morning as well and definitely agree that it was more manageable than Threshold 1. I had a reasonably big ride on Sunday, followed by a (very) deep tissue massage. My legs have been feeling trashed all week....not sure if it was due to the ride (I think it's less likely as the ride really wasn't much/any bigger than what I've been doing) or the massage (this is what I'm telling myself it was), but my biking and running have felt pretty awful all week until today. I love me some 5' intervals (well, when they're not max power intervals!).....they're just so much easier to talk myself through than 10+ minute intervals |
| 2014-02-27 9:34 AM in reply to: ligersandtions |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 8 Yesterday morning I did Week 8 Threshold 1 (this was my first official power workout based off of CP after finally testing last week) and it was not too bad. I mis-read the workout the night before and thought it was 2 X 10' so I was a bit surprised when the graph came up and there were 4, it kind of woke me up! I executed well I think except for a couple of times when I was not paying attention (my son came in to check on me) but I quickly got back on track. The 4th interval was the strongest so I'm pretty happy with that. I will say - I never would have pushed myself that hard on my own. Having the graph and a specific power # to shoot for really helps me. I can completely see the value/benefit in this type of training and saw validation last week with everyone's test results. I wish I wasn't 7 weeks behind .... but I'm glad to be back! |
| 2014-02-27 1:24 PM in reply to: marcag |
| Oakville | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I did Week 8 Threshold 1 last night but I cheated a little - I used my old CP and only did 3 of the 4 x 10 minute intervals. I'm doing a bit of a taper for my HM this weekend, and so I didn't want to push it. Technically it was only 90% of my new CP. I have the Threshold 2 planned for tonight, but from the responses above it doesn't sound as bad. I may decide to do it with my new CP and see how it goes. I figure I'll be back on the plan by mid-next week. Scott X |
| 2014-02-27 2:32 PM in reply to: Scott71 |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I have a limited experience doing HIM distance, having only done two. However, I feel I ran them well enough, pretty even splits (I am pretty sure I negative split my first one), and never needed to walk. Nutrition, hydration, and bike pacing are huge factors, I am sure, but for me, the biggest thing was building durability during my training. I try to get my weekly long run up to 2 to 3 hours, or somewhere in the 15 to 20 mi range. I've seen it posted on these boards several times, and elsewhere, about how much to build up the run, how many people don't even hit 13.1 miles in training, and I think this is what puts (some of) them in the danger zone. I realize it is hard to balance time and recovery, but I never doubted my legs on those runs, and knew I had the gas to get home. Just my two cents. Anyhow, threshold 1 was done, and wow, tough workout. Goal based on my new FTP was 285 (95%) per 10 min interval, and hit 289 (96%), 283 (94%), 280 (93%), and 284 (95%). I was always "pretty sure" that I would finish the interval I was on, but if my mind wandered to think about the one after, it was like, "nope, not happening." And 2:30 was not much of a recovery!! I just kept telling myself that based on my testing, this is "theoretically," possible, so kept going banking on the fact that the math would work out in the end and I would get through it. Glad to hear Threshold 2 is more reasonable. File is attached. (TH1wk8.png) Attachments ---------------- activity_452373803.tcx (594KB - 5 downloads) TH1wk8.png (65KB - 11 downloads) |
| 2014-02-28 12:11 PM in reply to: ImSore |
| 1053 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. TH2 wk 8 done. Easier than the first threshold workout, but I had some decent fatigue going. I did the first workout yesterday, and then a 10 mile tempo run in the late afternoon. Even so, it was not too hard to hit my targets for this workout, my goal for the 5 x 5 was 291, and got 292,295,297,295, and 299. It makes sense though that these would be easier considering my 5 minute test results are much higher than my 20 minute results. (TH2wk8.png) Attachments ---------------- TH2wk8.png (83KB - 6 downloads) activity_452765454.tcx (543KB - 6 downloads) |
| 2014-02-28 3:11 PM in reply to: ImSore |
Master 3888 Overland Park, KS | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I finally did the short test this morning. I had thought I would do it Wednesday but I forgot there was a lighter tempo ride for Week 7. That was really good because the ride before THAT was the Week 6 Sweet Spot and I did the optional 5' segment also. So after a full days "rest" and two nights of only 5 hours sleep I went ahead with it this morning. I'm pretty happy with the results. Looking at how I executed this test I keep thinking "what if...". So what if I started at 390W and tried to hold it there until 30 seconds to go and see if I could squeeze out some more wattage and get to 400. That last 30 seconds was tough for sure, just wondering if I started my ramp up too late. My thought process was to start at or just above my last short test average (363) then work up from there. So I actually averaged 375 W for the first 3 minutes, minute 4 average was about 388 W and the last minute the average was 437W with a big surge coming in the last 30 seconds. Still very happy with 390 W for my short test, an improvement of 7% or 27 W. Looking forward to the long test, probably Sunday. I like seeing that CP chart change (Wk7 Short Test Ride.jpg) Attachments ---------------- Wk7 Short Test.csv (100KB - 6 downloads) Wk7 Short Test Ride.jpg (49KB - 8 downloads) |
| 2014-02-28 6:41 PM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Power Mentor Group with Shane & Marc - Closed. Week 8 Threshold 2 done. It was easier than Threshold 1 this week but I still had trouble hitting the targets. The legs have just not been there this week, terrible run last night too. Hope to get things back on track this weekend or early next week. Attachments ---------------- cdkayak-2014-02-28-bt-power-week-8-thr-2-789177.tcx (2004KB - 6 downloads) |
| 2014-02-28 7:07 PM in reply to: reecealan |
Regular 389 | Subject: RE: Power Mentor Group with Shane & Marc - Closed. I echo everyone elses statements about new test results, new pain to get used to. Finished Sweet Spot (1h40' ride) where I missd my 3x15:00 @ 90% by a couple percentage points on each and then tacked on another 1h20' (w an hr @72% and another 5' @95% near the end, total climbing was at 2300ft, then into 4m transition run (31:00). Really was watching my '#'s during some climbing and not overblowing them. Legs on the run thanked me for that. Really digging power training and am really curious how my past 2 IM's and a couple of HIM would've looked with proper power pacing and training. TSS for week (3 rides) 395 - 2 outdoors and 1 on trainer. Tom |
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