Power Mentor Group with Shane & Marc - Closed. (Page 59)
-
No new posts
Moderators: alicefoeller | Reply |
|
2014-03-05 1:45 PM in reply to: marcag |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 9 Got it - thanks! |
|
2014-03-05 9:32 PM in reply to: karen26.2 |
Master 3888 Overland Park, KS | Subject: RE: Week 9 New FTP = Honeymoon's over! Did Wk8 TH1 and those 4x10's were not easy. Really had to work to keep the power on target. But that's how it's supposed to be right..... (Wk8 TH1 Ride.jpg) Attachments ---------------- Wk8 TH1 Ride.jpg (52KB - 3 downloads) Wk8 TH1.csv (166KB - 2 downloads) |
2014-03-05 11:12 PM in reply to: reecealan |
92 | Subject: RE: Week 9 Not going to lie, this new FTP and long interval threshold is kicking my butt! Completed Week 9 Threshold 1 this afternoon. Pretty sure the hard feeling is somewhat mental as I'm so new that I'm still learning how to suffer but there was a lot of physical suffering taking place as well. Kept a good eye on the heart rate as Marc suggested and I was creeping up through all of the intervals. I thought I was going to stabilize around 160 to 161 at 226 watts but by the end of the last interval I was at 167. Week 9 Threshold 1 - TSS =101, NP=205 Have a good night, Ron Attachments ---------------- Ron-2014-03-05-bt-power-week-9-thr-1-804599.tcx (2270KB - 3 downloads) |
2014-03-06 5:23 AM in reply to: 0 |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 9 Just finished WK9 Threshold 2 - wow, not easy! Very easy to fall below target if I don't look at my watch the entire time. And the short recovery in between is really really short! I need some coffee... Edited by karen26.2 2014-03-06 5:24 AM Attachments ---------------- WK9TH-2.tcx (2377KB - 5 downloads) |
2014-03-06 5:55 AM in reply to: WaterRat |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by WaterRat Not going to lie, this new FTP and long interval threshold is kicking my butt! Completed Week 9 Threshold 1 this afternoon. Pretty sure the hard feeling is somewhat mental as I'm so new that I'm still learning how to suffer but there was a lot of physical suffering taking place as well. Kept a good eye on the heart rate as Marc suggested and I was creeping up through all of the intervals. I thought I was going to stabilize around 160 to 161 at 226 watts but by the end of the last interval I was at 167. Week 9 Threshold 1 - TSS =101, NP=205 Have a good night, Ron You don't really need to watch it during the workout, post analysis is usually the best. Compare last night's ride to Feb 13. You are now pushing more watts on a lower HR |
2014-03-06 5:55 AM in reply to: 0 |
Master 3022 | Subject: RE: Week 9 Wk 9 Threshold 2 done as well. I didn't find it too hard and was able to push the watts on the 5' intervals. I thought it would be tougher due to a late night of work related eating/drinking. http://connect.garmin.com/activity/455980298 Edited by trisuppo 2014-03-06 5:58 AM (3-6-14 Ride Details 1.PNG) (3-6-14 Ride Details 2.PNG) Attachments ---------------- 3-6-14 Ride Details 1.PNG (41KB - 4 downloads) 3-6-14 Ride Details 2.PNG (29KB - 4 downloads) _2014-03-06-063426.fit (76KB - 2 downloads) |
|
2014-03-06 5:57 AM in reply to: trisuppo |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by trisuppo Wk 9 Threshold 2 done as well. Same here. Tough workout. That little extra pause before the last 5' was appreciated :-) |
2014-03-06 6:14 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by trisuppo Wk 9 Threshold 2 done as well. I didn't find it too hard and was able to push the watts on the 5' intervals. I thought it would be tougher due to a late night of work related eating/drinking. Mitch, you noticed your HR was lower for same watts. Yes, you are getting fitter Everyone interested in their HR. Add a chart. It's called "Heartrate vs power" It's in the "View" Menu, "Add chart", give it a name like "HR vs Power", set the HR delay to around 30 seconds and save it. It will show you an equation for mapping your HR to Power based on that one individual ride, which is not 100% the way to go, but what is interesting is that it shows what Power you generate at 150BPM. Take similar rides a few weeks ago and look at the results. Again, not all rides work well with this. Workouts with short recovery intervals won't. But THR1 is a good one to look at Ron : Mar 04 225w@150bpm, Feb 13 211w@150bpm Edited by marcag 2014-03-06 6:25 AM |
2014-03-06 6:52 AM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 9 Originally posted by marcag Originally posted by karen26.2 Question for you Marc - should I continue to do the VO2 workouts vs. Threshold (since I'm a "sprinter") to get my legs back? And, should I have not jumped into Week 8 after testing Week 7 since I'm just starting back, or should I have gone back to the earlier workouts. (FWIW - for Week 8 I did Threshold 1 & VO2-2 and felt fine, not easy but I was above my targeted #'s for the intervals even with an inflated CP #. VO2-1 was a bit harder to complete but I still finished above targeted #'s for all intervals.) Kim - let me know if you need help with GC and a Mac. I think I finally have it down! I suspect you fell into the Sprinter category because you were coming into this with a loss of fitness. I mentioned doing some of the VO2 stuff because I personally find it's the fastest way to come back. The long, drawn out intervals without the fitness are brutal. But you seem to be doing them fine and it seems to be coming back pretty fast. I would probably stick to threshold with the VO2 option and slowly to the sweetspot option as weeks go by. Shane may feel differently. Sounds very reasonable to me with the threshold being the focus, a VO2 effort as you get back into it and then transition more toward a focus on sweetspot and/or tempo. Shane |
2014-03-06 7:33 AM in reply to: gsmacleod |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: Run Program Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane |
2014-03-06 8:01 AM in reply to: gsmacleod |
Master 2151 Johns Creek, Georgia | Subject: RE: Run Program Originally posted by gsmacleod Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane Me, me,.me, me - please. Running is my weakness and I welcome all the help I can get. My big race (only race actually) is not until August so I think the timing of this would be good. Thank you! |
|
2014-03-06 8:23 AM in reply to: gsmacleod |
Veteran 441 Maine | Subject: RE: Run Program Originally posted by gsmacleod Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane Thank you! I would love to but I will be more solidly into my plan for LP by that time. I will definitely follow along and try to incorporate some of the workouts where I can but won't be able to participate fully. |
2014-03-06 8:28 AM in reply to: marcag |
Master 3022 | Subject: RE: Week 9 Originally posted by marcag Originally posted by trisuppo Wk 9 Threshold 2 done as well. I didn't find it too hard and was able to push the watts on the 5' intervals. I thought it would be tougher due to a late night of work related eating/drinking. Mitch, you noticed your HR was lower for same watts. Yes, you are getting fitter Also, negative value for aerobic decoupling. If I understand correctly, as I warm up my HR is actually settling into greater efficiency. Maybe last years run focus paid off with a much larger aerobic engine? |
2014-03-06 9:23 AM in reply to: marcag |
92 | Subject: RE: Week 9 Originally posted by marcag Originally posted by WaterRat Not going to lie, this new FTP and long interval threshold is kicking my butt! Completed Week 9 Threshold 1 this afternoon. Pretty sure the hard feeling is somewhat mental as I'm so new that I'm still learning how to suffer but there was a lot of physical suffering taking place as well. Kept a good eye on the heart rate as Marc suggested and I was creeping up through all of the intervals. I thought I was going to stabilize around 160 to 161 at 226 watts but by the end of the last interval I was at 167. Week 9 Threshold 1 - TSS =101, NP=205 Have a good night, Ron You don't really need to watch it during the workout, post analysis is usually the best. Compare last night's ride to Feb 13. You are now pushing more watts on a lower HR Well, heart rate just happens to sit right above the cadence in trainer road so it's easy for me to watch it and draw real time data. Plus it gives me something to think about besides OMG it's only been 26 seconds since the last time I glanced at the countdown timer. HA. I will add the Power vs. Heart Rate chart tonight. Trying real hard to save my pennies for the power meter before I start riding a lot outside but just in case this HR data might get me through till then. Ron |
2014-03-06 9:49 AM in reply to: WaterRat |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 9 Originally posted by WaterRat Originally posted by marcag Well, heart rate just happens to sit right above the cadence in trainer road so it's easy for me to watch it and draw real time data. Plus it gives me something to think about besides OMG it's only been 26 seconds since the last time I glanced at the countdown timer. HA. I will add the Power vs. Heart Rate chart tonight. Trying real hard to save my pennies for the power meter before I start riding a lot outside but just in case this HR data might get me through till then. Ron Originally posted by WaterRat Not going to lie, this new FTP and long interval threshold is kicking my butt! Completed Week 9 Threshold 1 this afternoon. Pretty sure the hard feeling is somewhat mental as I'm so new that I'm still learning how to suffer but there was a lot of physical suffering taking place as well. Kept a good eye on the heart rate as Marc suggested and I was creeping up through all of the intervals. I thought I was going to stabilize around 160 to 161 at 226 watts but by the end of the last interval I was at 167. Week 9 Threshold 1 - TSS =101, NP=205 Have a good night, Ron You don't really need to watch it during the workout, post analysis is usually the best. Compare last night's ride to Feb 13. You are now pushing more watts on a lower HR Wow, you made it 26 seconds, impressive. This morning it was about 15 seconds for me. |
2014-03-06 9:59 AM in reply to: karen26.2 |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by karen26.2 Originally posted by WaterRat Originally posted by marcag Well, heart rate just happens to sit right above the cadence in trainer road so it's easy for me to watch it and draw real time data. Plus it gives me something to think about besides OMG it's only been 26 seconds since the last time I glanced at the countdown timer. HA. I will add the Power vs. Heart Rate chart tonight. Trying real hard to save my pennies for the power meter before I start riding a lot outside but just in case this HR data might get me through till then. Ron Originally posted by WaterRat Not going to lie, this new FTP and long interval threshold is kicking my butt! Completed Week 9 Threshold 1 this afternoon. Pretty sure the hard feeling is somewhat mental as I'm so new that I'm still learning how to suffer but there was a lot of physical suffering taking place as well. Kept a good eye on the heart rate as Marc suggested and I was creeping up through all of the intervals. I thought I was going to stabilize around 160 to 161 at 226 watts but by the end of the last interval I was at 167. Week 9 Threshold 1 - TSS =101, NP=205 Have a good night, Ron You don't really need to watch it during the workout, post analysis is usually the best. Compare last night's ride to Feb 13. You are now pushing more watts on a lower HR Wow, you made it 26 seconds, impressive. This morning it was about 15 seconds for me. The beauty of a computrainer is that it forces a power level you don't need to look at it. You can put on music, close your eyes and suffer. I sometimes close my eyes and so "ok, only need to make it through 4 songs" |
|
2014-03-06 11:39 AM in reply to: marcag |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 9 Originally posted by marcag The beauty of a computrainer is that it forces a power level you don't need to look at it. You can put on music, close your eyes and suffer. I sometimes close my eyes and so "ok, only need to make it through 4 songs" How much will one of those set me back? Sounds much better than staring at the clock the entire time. My husband will kill me, it took a lot to talk him into a PT. But, I do like the sounds of it because I'm all about the music and count songs too. What are some of your favorite songs? I need to add some new ones to my rotation. |
2014-03-06 12:31 PM in reply to: gsmacleod |
Oakville | Subject: RE: Run Program Originally posted by gsmacleod Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane Hi Shane - I am very interested, but have been severely neglecting my swim training over the winter and was intending to move forward with more balanced workouts. What weekly volumes were you anticipating for the group? I just finished a HM plan (fairly light volume) and was going to focus on 5K and 10K races for the spring/summer. I intend to maintain 3 to 4 runs a week, but volume will only be in the 20 to 30 km/week range. At the very least, I would be a lurker! Scott |
2014-03-06 12:31 PM in reply to: gsmacleod |
Veteran 1677 Houston, Texas | Subject: RE: Run Program Originally posted by gsmacleod Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane That sounds like a great idea! I will be a lurker in that group, but I can't commit to run-focused training at the moment, as I'm only 8 weeks away from my A race for the year. But I will be stealing ideas and incorporating them in the future |
2014-03-06 12:32 PM in reply to: gsmacleod |
Veteran 341 Orangevale, CA | Subject: RE: Run Program Originally posted by gsmacleod Good day all, As we will be winding down fairly soon (testing again in week 13), I was wondering how many would be interested in following up the bike group with a run focused program for about six weeks? Obviously for those of you racing soon, you'll want to return to balanced training but if you are able to spend April and part of May focused on the run and then transition to balanced training heading toward racing through the summer months, this may be for you. The structure for the program would involve a field test (or race ) followed by five or six weeks of structure run training and finishing up with another field test (or race). The run focused training would involve frequent running, mostly easy, with one or two harder runs and a long run each week. I'm not sure of the logistics of how I would deliver this but probably through the challenge section as I plan to open it up to anyone on BT. If you are interested, over March what would be ideal is to work on running frequency over the coming weeks - mostly easy running, some strides but the primary focus being on having a solid base of volume with at least 4 runs per week heading into the run focused program. Shane I would be interested. I have my second HIM in July, but should be able to follow a run focus through my shorter tri's |
2014-03-06 12:36 PM in reply to: ligersandtions |
Veteran 1677 Houston, Texas | Subject: RE: Run Program I did Week 9's Sweet Spot ride today. I'm flying out of town this afternoon and will, sadly, be off the bike until next week, so I figured that in an effort to maximize my training, I'd do a theshold and sweet spot ride for the week. Anyways, I checked the workout plan last night and saw it called for 2x30' sweet spot intervals.....yikes! Long intervals still scare me! The 5' @ FTP portion of the warm-up went well, but immediately in the first 30' interval, my power dropped a bit below SS. I fully admit this was mental, and with 10' to go, I forced myself to bump up and everything was pretty much fine. I was running short on time, so I decided to incorporate the 10' @ 95% interval into the 30' sweet spot interval -- so I did 10' @ 95% immediately followed by 20' @ SS. This interval felt surprisingly great. I don't know if the first one was bad because my legs were still warming up or because I let it mentally defeat me before I even started....or if switching it up mid-way through the interval was enough of a mental reprieve that it helped my. Either way, I was pleased with how it went. And on that note, I'm about to head out. Hope everyone has a good rest of the week! Hopefully a few days off the bike will leave my legs fresh for whatever fun Shane and Marc have in mind for Week 10 |
|
2014-03-06 12:38 PM in reply to: trisuppo |
Veteran 341 Orangevale, CA | Subject: RE: Week 9 Originally posted by trisuppo Also, negative value for aerobic decoupling. If I understand correctly, as I warm up my HR is actually settling into greater efficiency. Maybe last years run focus paid off with a much larger aerobic engine? I too am curious about negative values for aerobic decoupling. I've had negative numbers for my last three rides (1 - 3 hr outdoor ride and week 9 threshold 1 & 2). Chris |
2014-03-06 12:51 PM in reply to: ligersandtions |
Master 3888 Overland Park, KS | Subject: RE: Run Program Originally posted by ligersandtions I did Week 9's Sweet Spot ride today. I'm flying out of town this afternoon and will, sadly, be off the bike until next week, so I figured that in an effort to maximize my training, I'd do a theshold and sweet spot ride for the week. Anyways, I checked the workout plan last night and saw it called for 2x30' sweet spot intervals.....yikes! Long intervals still scare me! The 5' @ FTP portion of the warm-up went well, but immediately in the first 30' interval, my power dropped a bit below SS. I fully admit this was mental, and with 10' to go, I forced myself to bump up and everything was pretty much fine. I was running short on time, so I decided to incorporate the 10' @ 95% interval into the 30' sweet spot interval -- so I did 10' @ 95% immediately followed by 20' @ SS. This interval felt surprisingly great. I don't know if the first one was bad because my legs were still warming up or because I let it mentally defeat me before I even started....or if switching it up mid-way through the interval was enough of a mental reprieve that it helped my. Either way, I was pleased with how it went. And on that note, I'm about to head out. Hope everyone has a good rest of the week! Hopefully a few days off the bike will leave my legs fresh for whatever fun Shane and Marc have in mind for Week 10 I'm now sorry I read this. I'm still in week 8, haven't done the SS yet, afraid to look now. 30' does not seem like it should be called an interval. More like a session or something. So far I've been getting by with music, might have to change tactics for that one. Shane/Marc: Can I do intervals within the interval, i.e. average the right amount of powre over the 30' but go up and down a bit or does that defeat the purpose of the workout? |
2014-03-06 1:03 PM in reply to: reecealan |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Run Program Originally posted by reecealan Shane/Marc: Can I do intervals within the interval, i.e. average the right amount of powre over the 30' but go up and down a bit or does that defeat the purpose of the workout? You can certainly do that, especially if you find that it helps you maintain focus in shorter blocks. The only time I would be concerned with that approach is if you were working right around threshold and go harder/easier would see you going above threshold as it is at this point that you start to fatigue much more quickly. So, in a sweet spot/tempo workout, aiming for 170W and going 5:00 at 165W and 5:00 at 175W isn't a big deal, doing a threshold workout aiming for 250W, going 1:00 at 245W and 1:00 at 255W may very well be an issue. Shane |
2014-03-06 2:01 PM in reply to: gsmacleod |
Master 3888 Overland Park, KS | Subject: RE: Run Program Originally posted by gsmacleod Originally posted by reecealan Shane/Marc: Can I do intervals within the interval, i.e. average the right amount of powre over the 30' but go up and down a bit or does that defeat the purpose of the workout? You can certainly do that, especially if you find that it helps you maintain focus in shorter blocks. The only time I would be concerned with that approach is if you were working right around threshold and go harder/easier would see you going above threshold as it is at this point that you start to fatigue much more quickly. So, in a sweet spot/tempo workout, aiming for 170W and going 5:00 at 165W and 5:00 at 175W isn't a big deal, doing a threshold workout aiming for 250W, going 1:00 at 245W and 1:00 at 255W may very well be an issue. Shane As an example SS for week 8 has 3x15' at 90% FTP. I was thinking I could start at 87-88% FTP, build to 92-93% FTP at 5' then repeat 2 times, someting like that. Sound reasonable? |
|
Shane's (gsmacleod) Coaching Mentor Group - Open Pages: 1 ... 2 3 4 5 | |||
Birkierunner's (Jim Kelley) General + Long Course Group (OPEN) Pages: 1 ... 14 15 16 17 | |||
Slornow and Wannabefaster's Winter Group version 3-CLOSED Pages: 1 ... 72 73 74 75 | |||
| ||||
|
| |||
|
| |||
|
|