Fred D Mentor Group Part III (Page 90)

Nice work Neil!

5' and 20' tests for me this week too.

Y'all could come up to my neck of the woods to do the Rev3 Old Orchard Beach...it's close to Portland (Maine).

A buddy of mine did that race this year and loved it!

Fred is back to causing issues in TT again.  We need to get our support group out and work on keeping him out of there.  He even got a thread moved this morning.

So funny thing, I wore my trail running shoes to hike the Grand Canyon and my foot did not bother me at all.  Now I am back home and the foot is really bothering me.  I do not think it is running related as I have only had a 2 mile run since being back and I noticed the pain was back before heading out on that run.  I have tile floors in this house, first house that is mostly tile, and am really thinking my feet just don't like this surface.  Although that is weird cause more often then not I have always been barefoot, even when walking outside around the house.  I am at a loss.  Time to see a specialist I guess

Without pics or a video I think it's impossible to say Fred.  Unless your saddle is tilted too far up, tilting it down seems like a bad idea to me but again, that's just a guess.  I think your best bet is getting the fit done asap.  Most importantly, don't forget to include the sloppy kisses and melon press from Yanti.  

313w for the 5' test this morning, 8w higher than I have ever tested - I'm stoked!  332w for the last minute too so I think I had a bit left in the tank at the end.

What does everyone have on the plan today?

It was awesome!

My only complaint was the LONG run to T1 - but you had to get to the other side of the Amtrak tracks...

The swim was nice - it's in a cove, so all of the saltiness and nearly none of the swells/waves.

Bike course was winding, rolling, and fairly senic and rural.

Run was a few miles out to a trail, then on a packed dirt trail that was mostly in the shade and pancake flat.

Nothing like a few beers on the pier overlooking the ocean for some post-race fun! Lodging was available right on the beach, too.

Run for me, with a few intervals thrown in if my body feels up to it.  Going to wait on that nice warm sun though

40 minute run for me - also waiting on the sun! I was in the office before 6 so I can run at lunch and still get out of here by 3. My friend has a 4:30 reservation at Zinburger, and I KNOW I won't run after that! But I will get my push-ups in.

Nice work!  I love hitting new highs on watts and seeing my power curve go up.  I hit a new 5' power number the day after the turkey trot not expecting it at all....just one of those days where I felt good even though I should have been tired.

I did a 1hr run at E pace then 8 strides after.

Strength trained for 30 minutes beforehand.

Congrats on the races Elaine & Chris!  I am planning on a 6 mile race on Jan 1. as my next race.

Did 2x20 for breakfast this morning on the bike.  hit IF:0.98 for both and felt pretty good but dang 20 minutes takes forever! 

 http://www.trainerroad.com/cycling/rides/118187

40' EZ run w/ strides at lunch.

I took advantage of the Wheelbuilder Black Friday deal on the aerocover so that just came yesterday.  Have not taken it out of the box yet.  The Slowtwitch article on removing a cassette came at a good time..I was kind of dreading that but seems pretty simple...maybe...I hope.

Nice work Neil!

Now I've got a carrot to chase later in the week!  Realistically I'm not going to catch you Arend, since my best 5MP was 296 watts.

On a separate note - I've gained 6lbs since the end of the season.  My wife commented that my face had filled back in a little bit, and I'm up to a staggering 153lbs.  Not sure how to manage the weight next season so it doesn't fall off too much, but I'd rather weigh a bit more.  We'll see if pushing the weights over the winter does anything to help.

Nice! 

Just curious about your upcoming 20' test...will you do a 5' clearing effort prior to the 20'?  Not sure how much of an impact it has on the 20' test but many say it makes the FTP number more accurate.  Not sure I believe this but that is the protocal on TrainerRoad and EN too.

Although TR has you do it at 105% I think and EN just does the 5' max test prior so roughly 120%.

You had problem keeping the weight on no matter what you ate right?

No, there is no 5' hard effort listed in the test protocol and I don't think there ever were any in Jorge's program either when I followed that.  

I am completely guessing here and Shane can correct/add to this but I'm guessing it is because they are using the critical power model of both a 20' and 5' test on different days rather than just a straight up 95% of a 20' test (is that how TR and EN does it?)

Again, I am just speculating....

If you have the right tools, it's a piece of cake.  It might take a bit of muscle if it is on really tight.

Just don't drop the cassette and have to try to figure out how to reassemble it with the spacers in the right place....  trust me....

Neil, my 5' test from a month ago was 291 - no excuses!  

I honestly can't imagine putting out a 100% effort for 20min after doing an all out 5min test.  My legs are jello after either of these, so I'm not sure how you accomplish that.  I can imagine my FTP would be waaaay lower testing this way - but I go by CP anyway.

Pretty much - although I'm still going through Haloween candy and that's certainly contributed to the weight gain.

When my weight dropped down to 147, I was a bit shocked by it, but at the same time I felt fine, and my performances were good, so I tried not to think about the weight so much.  The only reason I really care is because I don't like the hollow look in my face.  It's mostly vanity, more than anything else.