Power Mentor Group with Shane & Marc - Closed. (Page 71)

I did a slight variation on Week 12's long ride today:

20' w/u with pick-ups

45' @ 80%

45' @ 85%

45' @ 80%

30' @ 85%

15' @ 90%

10' c/d (well, 7....because I got back to the car after 7 minutes)

The weather was absolutely perfect (I suppose I could have asked for a bit less wind or maybe in a different direction, but whatever....temps were awesome, blue sky) and my legs performed just as I asked them to.  It's one of those rides where everything feels like it comes together almost effortlessly.  Now let's hope that's the kind of ride I get in my race in two weeks!

Hello all.  I think I'm one of the last few to finish off the final round testing.  I came down with a cold last week and then Easter Weekend delayed testing even further.

I wanted to get a few rides in before the final 20' minute test, so I'll likely be testing on Thursday or Friday.

I ran across a blog by a local Ontario pro and training with power for his build-up to Texas 70.3.  Interesting results considering he focused mainly on the sweet spot and very little training above threshold. 

He must have done something right as he had the 5th fastest bike split.

http://codybeals.blogspot.ca/2014/04/the-polar-vortex-is-my-tailwind-how-i.html

When did this group become SBR Utopia???

Any way, I'm still working at it.  Did wk 9 sweetspot WO last night.  Phew, the 2*30 were mentally loooong! The 10' interval at the end was actually a nice change.  Garage was 83* at the start and I sweated a few buckets.  TSS was 131, NP 195.

I promise it wasn't me...

Earlier this week I was able to set some new power personal bests.  11" at 1023 watts, 15" at 1001w, and 20" at 961w.  

Fixed  

After a few weeks of procrastination, I finally did the 20 minute test last night. 

I started out the first few minutes at my 20 minute power from the prior test and gradually built throughout.  It felt like a solid effort and so I think the results are accurate.

HR rose to 182 bpm, which is 6 beats higher than for my prior 20 minute test.

Ended up with an average of 255 watts, which is 10 watts above the prior test, and an overall CP of 247 watts (also a 10 watt increase from the prior tests).

• First Test: 5 min @ 246 watts, 20 min @ 235 watts = CP of 231 watts
• Second Test: 5 min @ 270 watts, 20 min @ 245 watts = CP of 237 watts
• Third Test: 5 min @ 280 watts, 20 mint @ 255 watts = CP of 247 watts

It was 3 weeks between the 5 minute and the 20 minute tests, so I don't know if that will skew the results at all (even if it does, I am not doing the 5 minute test again ). 
Very pleased with the results.  An overall increase of 16 watts since the start of the group, and I expect that it is actually closer to 20 watts as I don't believe I paced my first 5 minute test properly.

Marc/Shane - again, a big thank you for putting this group together.  I will continue to use variations of the Week 8 to 12 workouts as I get ready for my first tri in June.

Marc - you were going to give us details of the charity.  Let me know where/how I can donate.

Good luck to everyone as race season begins.

Scott

(WK16-20MIN.JPG)

Done.  Thanks again Marc and Shane for hosting such a helpful group.

Marc, great cause and happy to contribute.  Thanks to you and Shane for putting this together. My year may not have started out the way I'd hoped but I learned a great deal from this group. Looking forward to continuing to apply that knowledge and using the tools you've shared (just getting everything set up and learning how to use GC was terrific) Thanks again!