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Power Mentor Group with Shane & Marc - Closed. (Page 63)
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 2014-03-16 9:54 PM in reply to: gsmacleod |
 1053  |  Subject: RE: Week 11Week 10 sweet spot done. 5 minutes into the first 15 minute interval, I remember thinking, "hey, this isn't so bad." I don't really remember much after that until I got off my bike with my legs quivering like those of a newborn calf. It wasn't easy, but well executed in the end. Goal was 270 for the 15 minute intervals, and 285 for the 10. Got 271,240,270,270 for the 15s, and 288 for the 10. File is attached. (SSwk10.png) Attachments ---------------- activity_462580902.tcx (848KB - 3 downloads) SSwk10.png (69KB - 3 downloads) |
| 2014-03-16 11:39 PM in reply to: ImSore |
Veteran 341  Orangevale, CA | Subject: RE: Week 10 Was sick for the first 3 days of the week, so only got in Threshold 1 and then did a race simulation today. The race simulation went well, 2:50 ride (52+ miles) with a AP - 162 (74% CP), NP - 172 (79%)and a VI - 1.06. Did a 6 mile run off the bike and split the run into thirds as Shane suggested. I'm not a fast runner and my goal pace for the HM in my HIM is 9:45mm (2:07:43, my best HM in a HIM is 2:19). Mile 1 - 9:55 Mile 2 - 9:53 Mile 3 - 9:46 Mile 4 - 9:42 Mile 5 - 9:11 Mile 6 - 8:46 Looks like my pacing on the ride was right Attachments ---------------- croyston-btpower-wk10-thres1.FIT (71KB - 2 downloads) croyston-btpower-wk10-outdoor.FIT (253KB - 4 downloads) |
| 2014-03-17 6:29 AM in reply to: croyston |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 10 Just finished Week 10 Threshold 2. Not horrible but not easy. Stupid PT is acting up again, power dropped to zero during my last 5'. Eventually picked back up, but my average for that interval is low. I know I was above target though so it's ok other than my file looks off. TSS 85 NP 188 I have my 10 week follow up this morning with the ortho doc, hoping I hear these words "You are healed, no restrictions, you can swim, bike outside, do pushups...." Attachments ---------------- WK10 TH2.tcx (3127KB - 4 downloads) |
| 2014-03-17 11:26 AM in reply to: karen26.2 |
Veteran 1677 Houston, Texas | Subject: RE: Week 10 Five friends and I planned a camping / biking / training weekend in Hill Country TX. We're all living and training in Houston, where there are basically no hills, unless you count an overpass or bridge! We did a short tune-up / make sure the gears are working ride on Friday, a LONG ride with a lot of climbing on Saturday, and a short ride in some crazy wind on Sunday. Saturday's long ride was my longest ride ever time-wise and distance-wise. I did 86.2 miles in 5:18, with 5400 feet of elevation gain -- accumulating 324 TSS points. It gave me a lot of confidence for St. George, but I also didn't fuel quite as well as I could / should have. The ride was broken up into four ~20 mile sections....the third 20 mile section was, by far, my strongest. But I paid for it dearly in the last 20 mile section! Not enough food and too much output in the previous section left me in a bit of a dark place. Sunday's ride was really good too. It was on rolling hills instead of big climbs and descents. The outbound leg was basically a tailwind and took me 19min averaging 156W and 26mph. The inbound leg took me almost 34min averaging 168W at 14mph! For that ride, I ended up holding about 88% for 50 minutes, so I was very pleased with that. Accumulated almost 440 TSS over the weekend....ATL shot way up, TSB dropped way down....will be curious to see how my legs respond to a threshold ride tomorrow! [or if they'll respond!] |
| 2014-03-17 1:27 PM in reply to: ligersandtions |
Veteran 441 Maine | Subject: RE: Week 10 I've got a little catching up to do on reading and posting. The past week was pretty busy, it was the first full week of my IM plan and I had some extra things related to work as well. Did Week 10 THR-1 last Tuesday where it fit in with my plan. I did my plan 2:30 ride on Saturday and replaced the 1:30 plan ride on Sunday with Week 10 SWE-1. The legs were definitely tired for SWE-1. I didn't push for the 90% on the intervals since the plan ride called for 80-85% and i could really feel the fatigue from the longer ride the day before. Attachments ---------------- cdkayak-2014-03-16-bt-power-week-10-swe-1-832877.tcx (2973KB - 2 downloads) cdkayak-2014-03-15-en_wk1_longftp_2x8_150-831211.tcx (4236KB - 1 downloads) |
| 2014-03-18 4:57 AM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 10 Originally posted by ligersandtions Five friends and I planned a camping / biking / training weekend in Hill Country TX. We're all living and training in Houston, where there are basically no hills, unless you count an overpass or bridge! We did a short tune-up / make sure the gears are working ride on Friday, a LONG ride with a lot of climbing on Saturday, and a short ride in some crazy wind on Sunday. Saturday's long ride was my longest ride ever time-wise and distance-wise. I did 86.2 miles in 5:18, with 5400 feet of elevation gain -- accumulating 324 TSS points. It gave me a lot of confidence for St. George, but I also didn't fuel quite as well as I could / should have. The ride was broken up into four ~20 mile sections....the third 20 mile section was, by far, my strongest. But I paid for it dearly in the last 20 mile section! Not enough food and too much output in the previous section left me in a bit of a dark place. Sunday's ride was really good too. It was on rolling hills instead of big climbs and descents. The outbound leg was basically a tailwind and took me 19min averaging 156W and 26mph. The inbound leg took me almost 34min averaging 168W at 14mph! For that ride, I ended up holding about 88% for 50 minutes, so I was very pleased with that. Accumulated almost 440 TSS over the weekend....ATL shot way up, TSB dropped way down....will be curious to see how my legs respond to a threshold ride tomorrow! [or if they'll respond!] Nice ride. That must do wonders for your PMC chart. Are people still watching their chart rise ? |
| 2014-03-18 5:31 AM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Week 10 Everyone should read this post http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=5009966#5009966 DD is one of the top coaches in triathlon. "the only thing about the bike leg that is important is that you don't ride like an idiot" is a ST way of saying that pacing is everything. |
| 2014-03-18 6:48 AM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Week 10 Good news -- Week 11, Threshold 1 went surprisingly well for me. I'd already figured I was going to struggle given my weekend shenanigans, but I was able to hit and hold my targets for the ride (okay, the 15' intervals were 1W short each, but that's still pretty solid, imo). I'm starting to feel somewhat confident about where my bike fitness is (and is going to be) going into SG....now I just need to keep myself healthy and continue to build the run volume wisely. Thanks again, Marc and Shane, for setting this up! |
| 2014-03-18 7:00 AM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 10 Originally posted by marcag Everyone should read this post http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=5009966#5009966 DD is one of the top coaches in triathlon. "the only thing about the bike leg that is important is that you don't ride like an idiot" is a ST way of saying that pacing is everything. Bryan is a great coach and offers up some great advice (as usual). For anyone who posts or lurks at ST, I would strongly recommend taking the time to read pretty much everything he posts. Reminds me of another piece of bike advice, I think from Rich Straus, which was there is no such thing as a great bike leg followed by a bad run. Shane |
| 2014-03-18 7:21 AM in reply to: ligersandtions |
Extreme Veteran 5722 | Subject: RE: Week 10 Originally posted by ligersandtions Good news -- Week 11, Threshold 1 went surprisingly well for me. I'd already figured I was going to struggle given my weekend shenanigans, but I was able to hit and hold my targets for the ride (okay, the 15' intervals were 1W short each, but that's still pretty solid, imo). I'm starting to feel somewhat confident about where my bike fitness is (and is going to be) going into SG....now I just need to keep myself healthy and continue to build the run volume wisely. Thanks again, Marc and Shane, for setting this up! It's all that hard work paying off !! |
| 2014-03-18 10:29 AM in reply to: marcag |
| 190 | Subject: RE: Week 9 Originally posted by marcag OK, here's a teaser on the topic of aerodynamic testing In GC there is a tool called Aerolab. Here's one way to think about aero savings: the bike leg of a tri is roughly 4x longer than the run leg. That means if you can save 2.5 sec/km on the bike leg from aero savings (and if you haven't paid much attention to aero in the past then you're probably a borderline parachute so 2.5 sec/km in savings is pretty achievable without much effort) the amount of time savings in total is equivalent to running 10 sec/km faster. Think about your run pace, and speeding that up by 10 sec/km. You can get that much improvement from being smarter about drag on your bike. |
| 2014-03-18 11:18 PM in reply to: RChung |
| 92 | Subject: RE: Week 10 Well, life got in the way a bit this weekend and just got around to Week 10 threshold 2 yesterday afternoon. Since I had 4 days off the legs were pretty fresh and I was able to ramp the effort across all 5 intervals and did well on the 30 second sprints at the end. The life part that got in the way was family birthday and we went to the UFC 171 that was here in Dallas. Good times and all of the matches were really good. Week 10 Threshold 2 - TSS 94 NP 211 Have a good night, Ron Attachments ---------------- Ron-2014-03-17-bt-power-week-10-thr-2-836427.tcx (2004KB - 1 downloads) |
| 2014-03-19 6:04 AM in reply to: WaterRat |
Master 2151 Johns Creek, Georgia | Subject: RE: Week 10 |
| 2014-03-19 7:35 AM in reply to: RChung |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by RChung Originally posted by marcag That means if you can save 2.5 sec/km on the bike leg from aero savings (and if you haven't paid much attention to aero in the past then you're probably a borderline parachute so 2.5 sec/km in savings is pretty achievable without much effort) Correct me if I am wrong. 2.5sec/km is roughly 25watts at 30mph. So folks, you now know what it feels like to have to ride 25watts higher. You need to be finding this "free" speed. Anyone want to go out and test in aero position ? |
| 2014-03-19 7:36 AM in reply to: marcag |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by RChung That means if you can save 2.5 sec/km on the bike leg from aero savings (and if you haven't paid much attention to aero in the past then you're probably a borderline parachute so 2.5 sec/km in savings is pretty achievable without much effort) Correct me if I am wrong. 2.5sec/km is roughly 25watts at 30mph. So folks, you now know what it feels like to have to ride 25watts higher. You need to be finding this "free" speed. Anyone want to go out and test in aero position ? |
| 2014-03-19 10:48 AM in reply to: marcag |
| 190 | Subject: RE: Week 9 Originally posted by marcag Correct me if I am wrong. 2.5sec/km is roughly 25watts at 30mph. So folks, you now know what it feels like to have to ride 25watts higher. You need to be finding this "free" speed. At 30 mph? Yeah, that's the right ballpark though it will depend exactly on what your baseline is. But I'm not expecting y'all to ride at 30mph. For more reasonable speeds it will be closer to perhaps 12 or 15 watts (once again, depending on your baseline). But how much training would it take to raise your FTP by 12 or 15 watts? You guys have been training for a while so you will understand how big an increase that is. |
| 2014-03-19 10:59 AM in reply to: RChung |
Master 3888 Overland Park, KS | Subject: RE: Week 9 Went to do week 9 TH1 yesterday and no speed/power was showing up on my laptop. Looked at my spoke magnet, it was down by the rim. The plastic piece that holds in on the spoke was broken in half. I had just brought the bike back from the LBS so somehow between there and the basement I must have hit something. I might swing by Garmin around the lunch hour as I've heard they have them there at their walk in customer service desk. I guess I could use a different spoke magnet also. |
| 2014-03-19 11:25 AM in reply to: reecealan |
Master 3888 Overland Park, KS | Subject: RE: Week 9 With regards to aero savings; I have a Felt F75 with PD T2+ aerobars. What kind of gains could I expect by going to a more aero cockpit? Like one of those wing type fronts you see on your typical TT bike? It's not the best picture but attached is my current setup. (RR Felt F75 Aero.JPG) Attachments ---------------- RR Felt F75 Aero.JPG (37KB - 5 downloads) |
| 2014-03-19 3:40 PM in reply to: RChung |
| 1053 | Subject: RE: Week 9 Originally posted by RChung Originally posted by marcag Correct me if I am wrong. 2.5sec/km is roughly 25watts at 30mph. So folks, you now know what it feels like to have to ride 25watts higher. You need to be finding this "free" speed. At 30 mph? Yeah, that's the right ballpark though it will depend exactly on what your baseline is. But I'm not expecting y'all to ride at 30mph. For more reasonable speeds it will be closer to perhaps 12 or 15 watts (once again, depending on your baseline). But how much training would it take to raise your FTP by 12 or 15 watts? You guys have been training for a while so you will understand how big an increase that is. I'll take those 12 to 15 watts. I also read the other day on the main forum that a pair of latex tubes can get you 3 watts each compared to butyl, not sure how accurate that is, but if it is, an extra 6 watts on the 12 to 15 is not too shabby. I was also searching online a bit for data comparing the rolling resistance of various tire brands. I couldn't come up with much, but I have a set of ContiGP4000s that will replace my Gatorskins prior to my races, and my completely uneducated guess is somewhere in the range of 10 to 20 watts savings for the pair. I know you can't discount the old saying, "its all about the engine," but considering the above (if accurate), 30 to 40 watts is pretty huge. I've seen various discussions that were somewhat interesting since I've gained interest in this sport, but now that I know what 30 to 40 watts **feels like**, I have a completely renewed interest in these subjects. |
| 2014-03-19 3:57 PM in reply to: ImSore |
| 1053 | Subject: RE: Week 9 Did the long ride today. The 5 minutes at 95% FTP 3 hours in was quite a treat I must say! I actually bailed on the threshold workout yesterday, I was coming of my long run the prior day, and today was the only day that I could fit my long ride in. I realized part of the way into my first interval that the workout was not going to go well (at all), and pulled the plug. I will get it done this week still, and am glad that I didn't finish yesterdays workout, since this one went pretty good today, and without the bit of recovery yesterday, I don't think I could have pulled it off. 250 TSS for the ride, 249 NP, 241 AP (puts me just over 80% FTP for the ride at 3.5 hours), and I hit all the targets. Aerobic decoupling was 5%. I also included my PMC chart, you can really see the hit my training took with my illness (about a week starting March 1), but I am back on track now. File is attached. (PMCJan1Mar19.png) (LRwk11.png) Attachments ---------------- PMCJan1Mar19.png (65KB - 4 downloads) activity_464020972.tcx (1688KB - 1 downloads) LRwk11.png (42KB - 3 downloads) |
| 2014-03-19 5:14 PM in reply to: reecealan |
Pro 6582 Melbourne FL Gold member | Subject: RE: Week 9 Originally posted by reecealan With regards to aero savings; I have a Felt F75 with PD T2+ aerobars. What kind of gains could I expect by going to a more aero cockpit? Like one of those wing type fronts you see on your typical TT bike? It's not the best picture but attached is my current setup. Reece, do you mean just replacing the horns without really lowering your torso? Probably some but likely a pretty high cost vs watt saved ratio. Do you have spacers/cone that can be removed/replaced so any bar/torso can get lower? And if you do, can you move the seat forward enough, or use a forward seat post? Putting more weight on the RB front wheel may be a bit unnerving with the handling. |
| 2014-03-19 5:42 PM in reply to: ImSore |
Pro 6582 Melbourne FL Gold member | Subject: RE: Week 9 Originally posted by ImSore For what distance? Would it be sustainable for a long course? For myself I have to raise my aerobars when riding long on the aerobars as I have a C6/C7 issue, too long and I'm hurting and makes the run uncomfortable. For a Sprint/Oly I can handle putting my aerobars low to get the best aero position, but anything longer I move them up.Originally posted by RChung I'll take those 12 to 15 watts. I also read the other day on the main forum that a pair of latex tubes can get you 3 watts each compared to butyl, not sure how accurate that is, but if it is, an extra 6 watts on the 12 to 15 is not too shabby. I was also searching online a bit for data comparing the rolling resistance of various tire brands. I couldn't come up with much, but I have a set of ContiGP4000s that will replace my Gatorskins prior to my races, and my completely uneducated guess is somewhere in the range of 10 to 20 watts savings for the pair. I know you can't discount the old saying, "its all about the engine," but considering the above (if accurate), 30 to 40 watts is pretty huge. I've seen various discussions that were somewhat interesting since I've gained interest in this sport, but now that I know what 30 to 40 watts **feels like**, I have a completely renewed interest in these subjects. Originally posted by marcag Correct me if I am wrong. 2.5sec/km is roughly 25watts at 30mph. So folks, you now know what it feels like to have to ride 25watts higher. You need to be finding this "free" speed. At 30 mph? Yeah, that's the right ballpark though it will depend exactly on what your baseline is. But I'm not expecting y'all to ride at 30mph. For more reasonable speeds it will be closer to perhaps 12 or 15 watts (once again, depending on your baseline). But how much training would it take to raise your FTP by 12 or 15 watts? You guys have been training for a while so you will understand how big an increase that is. And for another watt or so get these!
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| 2014-03-19 6:08 PM in reply to: reecealan |
Extreme Veteran 5722 | Subject: RE: Week 9 The biggest savings will be to reduce your frontal area. A combination of getting low (within reason), optimizing arm position and head position can yield huge savings. If you have a webcam, put in front of the trainer and film yourself. Film yourself as is Drop your head as much as you can, and film yourself Bring your elbows in and film yourself Then take a free software named imageJ, that you can define an area with the mouse and it will compute the area. You will see how much of a change in area you can make, it's huge You can add up all the savings Body position Head position Lower in front Elbows in Wheels (disc cover and aero front) Clothes Hydration system Tires and tubes Clean drivetrain, good chain, well lubed Tidy up cabling Flat kits I't easy to find 25w |
| 2014-03-19 7:00 PM in reply to: marcag |
Regular 389 | Subject: RE: Week 9 Been busy training and hopefully Sunday I will get to upload my rides into GC and check out my PMC chart. Here's a pic of my position from last weeks race. Contemplating dropping a spacer or 2, but have raced 2 IM's in this position and have felt great. (1798806_10200676921525055_452941981_n.jpg) Attachments ---------------- 1798806_10200676921525055_452941981_n.jpg (52KB - 7 downloads) |
| 2014-03-19 8:59 PM in reply to: ImSore |
Pro 4482 NJ | Subject: RE: Week 11 Wk 11 V02 #1 complete. Wow. That was a struggle and I really began to wonder if I might "return" the pbj sandwich I'd eaten prior. Mentally the toughest challenge was getting through the 5 x 4 mins @108% and then realizing what the target was for that final 10 min interval. Sometimes it might be better not to know but I should have prepared myself for that. As for finding "free" speed/aero, I have plenty of room for improvement, with the limitation of being on a road bike. Pretty sure I fit Dr. Chung's definition of a parachute. Attachments ---------------- Wk 11 V02 #1 kkc.csv (156KB - 2 downloads) |
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