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Power Mentor Group with Shane & Marc - Closed. (Page 66)
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 2014-03-26 11:30 AM in reply to: marcag |
Veteran  1677     Houston, Texas |  Subject: RE: Week 9Originally posted by marcag Chris is racing Oceanside this weekend Best of luck !!! Can't wait to hear how it went (especially the bike leg!). All the best to you, Chris -- enjoy! |
| 2014-03-26 2:27 PM in reply to: ligersandtions |
| 1053 | Subject: RE: Week 9 Threshold 1 week 12 done* *I had to asterisk this workout since I had a 1 minute unscheduled recovery about half way through the first interval. I looked down at my bike computer, and the power read zero. So naturally, after stifling a few choice words (as my daughter was within earshot), I jumped off my bike and started checking stuff out, see if the sensor on the bottom came loose or something. After seeing no issues I jumped back on, and the readout was showing power, and I kept going. I had no issues for the remainder of the ride. The odd thing is, that I checked out the file, and see no interruption, so it was still recording power data, just not displaying it. Or perhaps I was hallucinating!! Either way, asterisk or not, I am glad this one is done. I am learning how to mentally deal with the 2 x 20 workouts. I like to see it as 10 min, 5 min, 2.5 min, 1.5 min, and 1 min. Once I get through the first 10 minutes, having 4 more segments makes it more manageable somehow, makes me feel like I am making more progress rather than just going to 20 minutes. I hit 99% for the first interval (21 minutes with the break), and 99% for the second. File is attached. (TH1wk12.png) Attachments ---------------- TH1wk12.png (100KB - 6 downloads) activity_468088646.tcx (591KB - 4 downloads) |
| 2014-03-26 2:32 PM in reply to: ligersandtions |
| 1053 | Subject: RE: Week 9 Originally posted by ligersandtions Originally posted by marcag Chris is racing Oceanside this weekend Best of luck !!! Can't wait to hear how it went (especially the bike leg!). All the best to you, Chris -- enjoy! Good luck! I am jealous, I still have about 5 weeks before my first tri of the season, not sure if I am looking more forward to the race or the taper!! Anyhow, good luck and have fun!! |
| 2014-03-27 10:24 AM in reply to: ImSore |
Veteran 341 Orangevale, CA | Subject: RE: Week 9 Thanks all for the well wishes, it should be a fun race. I'll try posting a RR Saturday night. Chris Wave # Start Time Cap Color Division 23 7:48 Green M 45-49 (N-Z) Bib# 3030 My Goals: Swim: 39 minutes T1: 6 minutes (long run from water to T1, and have to stuff wetsuit into a bag) Bike: 3:00 T2: 3 minutes Run: 2:10 ==================================== Total: 5:58 |
| 2014-03-27 10:29 AM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by croyston Thanks all for the well wishes, it should be a fun race. I'll try posting a RR Saturday night. Chris Wave # Start Time Cap Color Division 23 7:48 Green M 45-49 (N-Z) Bib# 3030 My Goals: Swim: 39 minutes T1: 6 minutes (long run from water to T1, and have to stuff wetsuit into a bag) Bike: 3:00 T2: 3 minutes Run: 2:10 ==================================== Total: 5:58 Good luck Chris. Do you have a power target ? Should be a great race. Some real superstars on the bike with Kienle, Starky and Rapp |
| 2014-03-27 10:30 AM in reply to: croyston |
Veteran 441 Maine | Subject: RE: Week 9 Best of luck!! Have a great race. Look forward to reading the RR. |
| 2014-03-27 12:41 PM in reply to: marcag |
Veteran 341 Orangevale, CA | Subject: RE: Week 9 Originally posted by marcag Good luck Chris. Do you have a power target ? Should be a great race. Some real superstars on the bike with Kienle, Starky and Rapp I'm looking at trying to hit 75% CP, which for me is right around 165W (218 CP). I did pretty close to that number a couple of weeks ago in my race simulation, and I ran well off the bike. Hopefully I will be able to keep my VI down, but miles 28-40 will be the make or break for that (hills/rollers). |
| 2014-03-27 2:07 PM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by croyston Originally posted by marcag Good luck Chris. Do you have a power target ? Should be a great race. Some real superstars on the bike with Kienle, Starky and Rapp I'm looking at trying to hit 75% CP, which for me is right around 165W (218 CP). I did pretty close to that number a couple of weeks ago in my race simulation, and I ran well off the bike. Hopefully I will be able to keep my VI down, but miles 28-40 will be the make or break for that (hills/rollers). Sounds very smart !! |
| 2014-03-27 10:52 PM in reply to: marcag |
| 92 | Subject: RE: Week 11 Had a good Week 11 Threshold 2 this evening. It was tough and I was glad to have the extended break after the 6X5's. It's still a little amazing how much stronger and efficient you get over just a few weeks. Almost 4 weeks ago when we adjusted our CP I was pushing 240 watts on the 5th set at 166 BPM and today I pushed 240 watts on the 6th set at 156. A full 10 beats per minute better. Week 11 Threshold 2 - TSS=99 NP=210 Have a great night, Ron Attachments ---------------- Ron-2014-03-27-bt-power-week-11-thr-2-863964.tcx (2135KB - 4 downloads) |
| 2014-03-28 6:35 PM in reply to: WaterRat |
Regular 389 | Subject: RE: Week 11 Good luck Chris at Oceanside. Your hard work will pay off. Rain forced my week 11 long ride to be on the trainer today. Got 3hr15' instead of the 3h30' as prescribed. For the most part came close to my numbers. Must say it was a sweat fest and really eeked out some mental strength points for riding on the trainer for that long. Rain scratched my 30' run after, which was okay. Tom |
| 2014-03-28 10:06 PM in reply to: tallytom |
| 1053 | Subject: RE: Week 11 Also did my long ride. It was harder mentally than physically. It was done on the trainer, and with the structure of the workout, knowing that the next 45 minute segment was going to be harder than the last, for 3 straight hours, made it more difficult that it really was. Last week was 249 NP and 250 TSS, this week was 236 NP and 224 TSS. I did like the workout on some levels though. It was nice knowing I can do 92% for 15 minutes 3+ hours in. Its good for confidence. (LRwk12.png) Attachments ---------------- LRwk12.png (61KB - 7 downloads) activity_469212809.tcx (1655KB - 4 downloads) |
| 2014-03-29 5:47 AM in reply to: tallytom |
Extreme Veteran 5722 | Subject: RE: Week 11 Originally posted by tallytom Good luck Chris at Oceanside. Your hard work will pay off. Rain forced my week 11 long ride to be on the trainer today. Got 3hr15' instead of the 3h30' as prescribed. For the most part came close to my numbers. Must say it was a sweat fest and really eeked out some mental strength points for riding on the trainer for that long. Rain scratched my 30' run after, which was okay. Tom You guys are way tougher than me. 3+ hours on a trainer ? WOW !! |
| 2014-03-29 12:02 PM in reply to: 0 |
| Oakville | Subject: RE: Week 11 I did a modified Week 11 Sweet Spot last night - had to shorten the workout, so I reduced the 30 minute intervals to 20 minutes each. It felt really good and the last 10 minutes at FTP felt a lot stronger than the Threshold1 and VO2-1 workouts earlier this week (Marc's right, I must have been in vacation mode thinking of cerveza on a lounger A few observations about the workout and my progress so far:
I know that virtual power is not a great measurement of actual power (I'm hoping that I'm in the +30 watts category), but regardless of what my actual power is, I am definitely stronger than I was in January. I'm still a week behind, so will finish off the week 12 workouts next week, but even if my CP holds at around 237, this group has been an overwhelming success for me! Can't say thank you enough to Marc and Shane for their time and effort to put this all together! Scott Edited by Scott71 2014-03-29 12:06 PM Attachments ---------------- WK11SS.tcx (3382KB - 5 downloads) |
).| 2014-03-29 12:23 PM in reply to: Scott71 |
Extreme Veteran 5722 | Subject: RE: Week 11 Originally posted by Scott71 Can't say thank you enough to Marc and Shane for their time and effort to put this all together! Scott You are very welcome On top of more watts, I am sure you guys and gals know a lot more about training with power, measuring load, measurement performance, some aero stuff.... It's a continuous learning process but I think we got a good base working together. |
| 2014-03-29 12:26 PM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by croyston Thanks all for the well wishes, it should be a fun race. I'll try posting a RR Saturday night. Chris Wave # Start Time Cap Color Division 23 7:48 Green M 45-49 (N-Z) Bib# 3030 My Goals: Swim: 39 minutes T1: 6 minutes (long run from water to T1, and have to stuff wetsuit into a bag) Bike: 3:00 T2: 3 minutes Run: 2:10 ==================================== Total: 5:58 Chris swam 38min It's hard to tell what the biking is like. He average 18mph for the first chunk then 23 for the next. |
| 2014-03-29 12:51 PM in reply to: marcag |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Week 9 Originally posted by marcag Chris swam 38min It's hard to tell what the biking is like. He average 18mph for the first chunk then 23 for the next. Nice work! I am almost always frustrated "watching" the tracker - move a marker a little too close or far away and it looks like an athlete is soft pedaling for one split and then dropping the hammer on the next. Hope the rest of the race goes well for Chris! Shane |
| 2014-03-29 1:31 PM in reply to: gsmacleod |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: Week 13 - Last Tests! This week is the final tests! Similar to the last round of testing, I would use the following to give an idea for the tests. For the short test, I would suggest that you go back through your data and pull out the following numbers: 1. Last 5:00 test 2. Best 5:00 segment in the last six weeks 3. Best 3:00 segment in the last six weeks that was part of intervals I would take the highest value of the three previous wattages and use this as your starting point for the first 30s of the five minute test. This should put you at a power that you will be able to sustain for the full five minutes and for most of you, you should then be able to build slightly as the workout progresses. The idea for this is that you want a nice even effort so if you finish the first 30s thinking it was easy, then you are going to want to crank things up but this is quite unlikely if you’ve been working hard in your workouts. It is more likely that you will feel that it might be slightly too easy and that you can build slightly through the workout. Similarly, I would gather the following data to inform your long test: 1. Last 20:00 test 2. Best 10:00 segment in the last six weeks (as we haven’t done a great deal of longer intervals based on threshold) 3. Best 5:00 segment in the last six weeks that was part of intervals (and not the last 5:00 interval of a set) In the same way you did with the short test, I would take the highest of these three values and use that to inform the first minute of your long test and then evaluate from there how to proceed. Again, ideally you want a pretty even effort across the test and looking at these values should give you a good idea of a starting point to have a solid effort. I do the test that you dread the most as the first test, then do the second test (with at least one easy day between the first test and the second test). Good luck! Workout 1 – Short Test – 45:00 10:00 spin 60% FTP 5:00 at 95% FTP 5:00 spin 60% FTP 5x15s at last 5:00 test effort, 45s <60% FTP 5:00 spin 60% FTP 5:00 all out 10:00 spin <60% Workout 2 – Long Test – 1:00:00 10:00 spin 60% FTP 5x30s 104% FTP, 30s <60% FTP 10:00 60% FTP 20:00 all out 15:00 spin <60% FTP Shane |
| 2014-03-29 6:46 PM in reply to: gsmacleod |
Veteran 341 Orangevale, CA | Subject: RE: Week 9 Originally posted by gsmacleod Nice work! I am almost always frustrated "watching" the tracker - move a marker a little too close or far away and it looks like an athlete is soft pedaling for one split and then dropping the hammer on the next. Hope the rest of the race goes well for Chris! Shane The race was going pretty much according to plan until 1/3 of the way through the run when my stomach decided it didn't like me running. I still ended up with an 11 minute PR for the course, it's just fortunate that my run wasn't what I had hoped for. Speaking of off markers, the run markers are always off at Oceanside. These last two markers are a perfect example: Split Name Distance Time Pace Race Time Overall Gender Category Time Of Day run 4 11.3 miles 00:40:39 9:54/mile 05:44:14 1184 987 174 13:32:14 Run 5 13.1 miles 00:33:21 18:31/mile 06:17:35 1276 1048 186 14:05:35 I'll try to get an RR up later, after I get some dinner Chris |
| 2014-03-29 9:39 PM in reply to: croyston |
Extreme Veteran 5722 | Subject: RE: Week 9 Originally posted by croyston Originally posted by gsmacleod Nice work! I am almost always frustrated "watching" the tracker - move a marker a little too close or far away and it looks like an athlete is soft pedaling for one split and then dropping the hammer on the next. Hope the rest of the race goes well for Chris! Shane The race was going pretty much according to plan until 1/3 of the way through the run when my stomach decided it didn't like me running. I still ended up with an 11 minute PR for the course, it's just fortunate that my run wasn't what I had hoped for. Speaking of off markers, the run markers are always off at Oceanside. These last two markers are a perfect example: Split Name Distance Time Pace Race Time Overall Gender Category Time Of Day run 4 11.3 miles 00:40:39 9:54/mile 05:44:14 1184 987 174 13:32:14 Run 5 13.1 miles 00:33:21 18:31/mile 06:17:35 1276 1048 186 14:05:35 I'll try to get an RR up later, after I get some dinner Chris Well done Chris. Looking forward to the RR |
| 2014-03-30 7:13 AM in reply to: gsmacleod |
Extreme Veteran 5722 | Subject: RE: Week 13 - Last Tests! Originally posted by gsmacleod This week is the final tests! Similar to the last round of testing, I would use the following to give an idea for the tests. For the short test, I would suggest that you go back through your data and pull out the following numbers: 1. Last 5:00 test 2. Best 5:00 segment in the last six weeks 3. Best 3:00 segment in the last six weeks that was part of intervals I would take the highest value of the three previous wattages and use this as your starting point for the first 30s of the five minute test. This should put you at a power that you will be able to sustain for the full five minutes and for most of you, you should then be able to build slightly as the workout progresses. The idea for this is that you want a nice even effort so if you finish the first 30s thinking it was easy, then you are going to want to crank things up but this is quite unlikely if you’ve been working hard in your workouts. It is more likely that you will feel that it might be slightly too easy and that you can build slightly through the workout. Similarly, I would gather the following data to inform your long test: 1. Last 20:00 test 2. Best 10:00 segment in the last six weeks (as we haven’t done a great deal of longer intervals based on threshold) 3. Best 5:00 segment in the last six weeks that was part of intervals (and not the last 5:00 interval of a set) In the same way you did with the short test, I would take the highest of these three values and use that to inform the first minute of your long test and then evaluate from there how to proceed. Again, ideally you want a pretty even effort across the test and looking at these values should give you a good idea of a starting point to have a solid effort. I do the test that you dread the most as the first test, then do the second test (with at least one easy day between the first test and the second test). Good luck! Workout 1 – Short Test – 45:00 10:00 spin 60% FTP 5:00 at 95% FTP 5:00 spin 60% FTP 5x15s at last 5:00 test effort, 45s <60% FTP 5:00 spin 60% FTP 5:00 all out 10:00 spin <60% Workout 2 – Long Test – 1:00:00 10:00 spin 60% FTP 5x30s 104% FTP, 30s <60% FTP 10:00 60% FTP 20:00 all out 15:00 spin <60% FTP Shane I am travelling so cannot post the workouts until tomorrow AM but everyone should be able to test with the previous round of testing. Who is doing it this week and who is not ? |
| 2014-03-30 10:22 AM in reply to: marcag |
Veteran 441 Maine | Subject: RE: Week 13 - Last Tests! I compared them to Week 7 tests. Since they are the same I copied the TR week7 workouts & renamed them to week 13 so they are easy to find in the TR software. I'm planning on doing the tests this week. Trying to shuffle my plan around to fit them in the best. |
| 2014-03-30 12:32 PM in reply to: cdkayak |
Master 3888 Overland Park, KS | Subject: RE: Week 13 - Last Tests! Took myself out on the road yesterday "naked" no powermeter, gadgets etc. except for iphone to record the ride via Strava. Winds were supposed to be light, 5-6 mph well that didn't happen. I also waited and waited for the temp to go up because it was sunny so I didn't want to waste a sunny day with arm warmers/legs covered up and all that. So with the temp being 46 deg F I went ahead with just toe covers and full fingered gloves. Wasn't too bad, the winds were in the 10-15 mph range had a tail wind when I started south which became a headwind coming back north. Feeling good at this point of the season. Averaged 20.6 mph over 51.6 miles with 1,833 feet of climbing have no idea of power or TSS of course but feeling good with a 8-9 mile run coming up this afternoon. I would guess the average % FTP over that 2.5 hour ride was in the 75-80% range. http://www.strava.com/activities/125045304 |
| 2014-03-30 4:22 PM in reply to: marcag |
Veteran 1677 Houston, Texas | Subject: RE: Week 13 - Last Tests! I'm not planning to test next week, but will probably do it two weeks after my race. I went out for a long ride today, specifically planning to work on race pacing. I figured I'd target somewhere in the 155-160W AP/NP range (80-83%), but I found that I settled in a couple watts lower. Through 56 miles, I was at 151/153 (AP/NP)....by the time I finished at 66 miles, I had dropped to 148/150 (got lost, had to stop and turn around....and then my body decided it was just done with being on the bike). I planned to do a short transition run after and as soon as I got moving, I realized my running legs were feeling great! Myy body was ready to be done with the bike....apparently it wanted to run! Found some hills to run on and got a nice 4 miler in. Bike had 1900' of elevation gain (took 90 minutes to drive there to find some hills, but it was worth it). It's amazing how well my legs responded to holding steady power, keeping the VI in check, and keeping the power less than 80% of FTP. This (in addition to yesterday's long run) are really helping me feel like I'm getting close to ready for SG70.3! |
| 2014-03-30 6:14 PM in reply to: 0 |
| 92 | Subject: RE: Week 13 - Last Tests! First things first, Power Meter ordered and on it's way. Did the Power2Max with Rotor crank set. WOOT!! Got out of the house and did a ride at the local park with the wife. She did 1 loop and then I did 2 loops trying to stay at what I want my race pace to look like. The park has a lot of turns to slow down for and it was rookie day as people were all over the path. I felt like that guy on the commercial that's running with the drag chute yelling ON YOUR RIGHT!!! I know it's supposed to be on your left but these people were all over the place and sometimes right is all I had. LOL. Anyway, kept the heart rate in the 150's where I wanted, did 2 loops for 10 miles total and then did a quick transition at the car and did a 5K brick. With the sprint being 5 weeks out it was a good confidence boost as this was my first brick and it went well. So I ditched the sweet spot ride for the brick workout and will do Week 12 workouts this week April 1st through 6th. Will test next week. Question about what's next after testing. Can we just go back and do the 2nd half workouts again with our new CP? Ron Edited by WaterRat 2014-03-30 6:16 PM |
| 2014-03-30 6:39 PM in reply to: marcag |
| Oakville | Subject: RE: Week 13 - Last Tests! I'll be doing the Week 12 workouts this week and testing next week. Spring finally arrived in Southern Ontario - sunny and 12 degrees. My wife signed up for the 'Around the Bay' race which was earlier today (apparently the oldest race in North America), but due to the harsh winter and new job she didn't have the training in for the full 30 km. So we split it up into a 2 x 15 km relay. I didn't want to take any days off for recovery, so decided I'd treat it as a training run with a good portion of it at marathon pace. Perfect running weather and felt great. The winning time was 1:35:34 with a 3:12 min/km pace. Very humbling. Happy training everyone. |
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