Power Mentor Group with Shane & Marc - Closed. (Page 65)

I'm behind 2 weeks in training, was on vacation for 10 days, and I can't remember now how I missed another week, but I did.  I've been super busy, but trying to get back into the swing of things.  I am really behind on posts - say 3 weeks behind, and not sure how long it will take to catch up (perhaps 3 more weeks).

Anyway, still alive and kicking, just behind.  Another race this weekend - 4 hour Adventure Race. Hoping for nice weather.  Last year it was doing a sleet/snow thing during the entire race and my bike rear derailleur froze in place while riding up a hill.  I was stuck in that pitiful gear for the next 2 hours.  I must have been pedaling 120 rpm and only able to get up to 12 mph.  So, better weather this year would be a blessing.

Kudos to everyone who has managed to stay on track with this training plan!!

Hello all.  Back from a week down south with the family.  The weather was fantastic - highs in the low 30s and lows in the 20s.

I managed to get in a few ocean swims and a few short runs, but still put on about 5 extra pounds.

Was hoping that the weather would improve back home, but no luck.  High of -5 today.

Back to reality and catching up on the workouts.

I did Week 11 Threshold 1 tonight.  Just under the targets - 97% for the 15 minutes intervals and 98% for the last 10 minute interval.

Some good discussions on aero positions while I was away. 

I think I need to make a few adjustments to mine.  Power seems to drop too much when I'm in aero. 

Scott

For the aero discussions, I stumbled across this site a few years ago:

http://triracebook.com

You need to be a member (which was free a few years ago) and there is an application in the "My TRB" section called "Bike Position Inspector" where you can upload a photograph of your aero position and move several markers to various positions on your body (hip, shoulder, knee etc) and it will generate the various angles. 

Here's a youtube video that shows how it works:

https://www.youtube.com/watch?v=zA1bb-G7KI0

The difficulty I found is moving the markers to the precise spot, particularly for the hip and the shoulder, but for a free app its a good start to see what range your angles are.

I did most of last week's long ride outside on Saturday....didn't end up getting through all of the third interval as I ran out of road!  We were riding the Galveston 70.3 course....man, if I could ride that fast in a race (and run well off it), I would be pumped!

Followed it up with a 4 mile run, building pace by 15s/mile each mile.  I realize that I tend to go out way too fast and end up completely gassing myself, so I'm really working on taking it easy at the start.  My run fitness still isn't where I'd like for it to be, but it's unlikely that I'll make big gains in the next six weeks, so I'll continue to be consistent and build up to what I can with minimal risk for injury.

Question for Marc and Shane: at what point before a race (if ever) do you go out and do a completely steady power race simulation type ride?  I've been doing intervals out there, but I'm starting to think it might be time to go out and just do a race simulation ride, rather than worrying about accumulating TSS points or whatever.

Just was not my night tonight.  I should be refreshed after a week off, but Week 11 VO2-1 was rough.

I managed to hit 108% for the first 4 minute interval but it was downhill from there - 107%, 106%, 106% and 105% with 86 TSS.

My legs were feeling so beat up that I did the last 10 minute interval at only 90%.  Definitely would not have been able to sustain 98%.

I think I'll take a few days off the bike and do Sweetspot on Friday instead of Threshold 2.

Hopefully everyone else is holding up better.

Scott