Fred D Mentor Group Part III (Page 95)

Hum, then you are likely going to have to grin and bare it for a bit.  It's just like sbr, you'll adapt.  I strength train regularily and do not find that those sessions interfer with my other workouts, even when training for a HIM.  But if I was just starting fresh with the strength training or took some time off I'd notice it for sure.

Yes, the key w/ strength training is you have to commit to it.  I've talked to a bunch of people and have experienced it a lot myself.  You will be sore the first couple of weeks when you start and then that severe soreness goes away quite a bit.  You'll still feel "worked" but you can execute just fine....when a race is coming up the coach used to say no weights the week to 10 days beforehand...I'd even take 2 weeks off since you are still SBRing...

You CANNOT do 2 weeks on 2 weeks off and then back on...you'll always be real sore after if you do that.

I'll test in aero position, on the trainer.  I'll probably do the 5' test on Tuesday, and the 20' test next Thursday.

Yes.  

I'd be lying if I said I stayed on the aerobars for the whole 20 mins but I'm down there for the vast majority of it.

CHEATER!!! 

That's great Melissa, congratulations!

Woot!!!!!

x2

X3

Ugh - this is what I do, actually not even.  I tend to be sitting up during the test.  Similar to what Ryan is saying, I'm just chasing the biggest number I can manage.  I'll test on the roadie again tomorrow (since that's what I was on on Monday), but the next test I'll ride the Tri bike in the aero position.  If my number is lower in a month, I'm holding you guys responsible!

Who else wants in on the fun?  You can chase a specific FTP and / or a % increase over current FTP. We can aim to test every 4-5 weeks, and post the improvements (or in my case, I think a decline).

I really need to copy your position!!!!

I'm looking to buy the Zipp Alumina base bar and clips in the quest to get a bit lower.  Won't happen for a little while, but the bar is already slammed, so I'll have to invest if I want to get down anymore.

Have you looked into a more aggressive or adjustable stem?

I was doing around 24.6 mph at 253 watts last year for my 40k in full race gear, but my position is far from "low".  I don't think I have much more than an inch of drop from seat to arm pads, but my arms are not that long from elbow to shoulders so it doesn't take a lot of drop to get my upper body in a "decent" position.  I still have room to go about 2 inches lower though, but my main concern is visibility.  I don't have much of a neck due to my old weighlifting days and looking up is hard enough as it is.

Me too! I don't even use a HR monitor. We had a debate on our group ride the other day about using Power. I am completely low tech and the guys give me a hard time

How much lower wiill they bring you ? Remember 1 cm lower = 2 wopping watts.

Just HTFU and get your FTP up 2 watts :-)

Hope the intrusion is ok, but had to say sorry to see things come to this. The decision is certainly understandable from what I have seen. You will be missed. Hope to see you out on the course someday, Fred.

Congrats! The first of many, I'm sure.

I'm the same way. I do sometimes wish to know what I'm doing on the bike, but it would probably depress me. I just ride as fast as I can for as long as I can, then pull back until I recover and then push it again. Not very scientific. lol

At least when I'm on the road, I can calculate my average mph after the ride, but I am totally clueless on the trainer.

yipyipyipyipyip congrats!!!

And a huge THANK YOU for all the well wishes ... I'm getting excited!

I will take the time in T1 to put a dry top on--I'm wearing my breathable yet weatherproof shell over it. It's just so cold and raining until about 10am (and that'll be three hours into the bike already by my hopeful calculations). I'm now regretting not bringing my full-gloves, but I've got the fingerless. It looks like we'll have a crisp wind all through so the shell will help then but also keep the sun off.

Buy the gloves if you think you need them Yanti!  I bought some last minute arm warmers for MT and I was very happy to have them at the start.

I hope the forecast is wrong and it's stinking hot at 7am for you.    

Seems that everyone is on it - I have not done a thing in two weeks, so I have some serious training to do do to get in on the w/kg smack-down challenge. That should change on Tuesday, but for now I am just looking forward to getting a little sleep.

Melissa, congratulations on the first (of many I am sure) interviews. Which UT?

Kim, I've never gone to zero coffee but I have switched to decaf before. Honestly, it wasn't that bad. Decaf is a bit of misbranding as the stuff does have some caffeine, just much less of it. How much depends on the brand/mftr. I still usually drink half-caf (but 3 or 4 cups over the morning so essentially the same as 2 cups of regular) and a full-bore latte (post workout) on weekends. 

I would think full caffeine withdrawal symptoms would be proportionate to the amount normally consumed. If you're a 2 cup a day person and are doing this gradually, I would think you'd hardly notice. Sometimes it's the ritual we miss. If you replace the cup with something else (hot herb tea perhaps) that might help.

Gotta ask though, why??????