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BamaDC's mentor group is Closed! (Page 51)
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 2010-12-14 8:31 PM in reply to: #3248641 |
Expert  1066   Raleigh |  Subject: RE: BamaDC's mentor group is Closed!pilotzs - 2010-12-14 1:56 PMAnyone signed up for Augusta yet? Not yet. You? |
| 2010-12-15 7:41 AM in reply to: #3249129 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-14 8:31 PM pilotzs - 2010-12-14 1:56 PMAnyone signed up for Augusta yet? Not yet. You?Was looking at it yesterday.... some reason, can't pull the trigger yet. Seems a bit overwhelming for some reason. |
| 2010-12-15 8:44 AM in reply to: #2781196 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! Big time mental victory today. I found that little puddle of water at my gym. |
| 2010-12-15 8:44 AM in reply to: #3249445 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! Big time mental victory today. I found that little puddle of water at my gym. I'm not sure why I dread swimming so much? Edited by BamaDC 2010-12-15 8:45 AM |
| 2010-12-15 10:02 AM in reply to: #3249447 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-15 9:44 AM Big time mental victory today. I found that little puddle of water at my gym. I'm not sure why I dread swimming so much? Because the water is cold (or at least feels colder) this time of year. That's my problem right now. |
| 2010-12-15 12:18 PM in reply to: #3249590 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! cornfed - 2010-12-15 10:02 AM BamaDC - 2010-12-15 9:44 AM Big time mental victory today. I found that little puddle of water at my gym. I'm not sure why I dread swimming so much? Because the water is cold (or at least feels colder) this time of year. That's my problem right now. You need to come to my pool, its always warm. I think it is more to do with my skin in the winter and the pool chemicals. |
| 2010-12-15 3:22 PM in reply to: #3248853 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-14 3:53 PM Hey Jacques, since you're a Golden Cheetah guy, tell me if this is a good idea or if I should just wing it. For the 1st 2 weeks of the cycling program (or until i do the testing) I thought I would use the data from the Critical Power Plot tab (I've imported about 20 rides) and plug my 3 and 20 minutes best results into the CP calculator. Then use that as my CP until I actually do the tests. It gave me a CP of 190 based on that data, which sounds reasonable to me. Does this make since? Are these hard rides? If so that should be fine. Or you could use the CP calculation that that graph spits out. The calculated red dashed line is the CP curve. The legend had the CP calculation. Oh, and for the question as to how FTP and CP relate, they are pretty much the same value. From what I understand CP may calculate a bit higher, but they are all estimates, anyway. |
| 2010-12-15 3:52 PM in reply to: #3250134 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! sand101 - 2010-12-15 3:22 PM titeloops - 2010-12-14 3:53 PM Hey Jacques, since you're a Golden Cheetah guy, tell me if this is a good idea or if I should just wing it. For the 1st 2 weeks of the cycling program (or until i do the testing) I thought I would use the data from the Critical Power Plot tab (I've imported about 20 rides) and plug my 3 and 20 minutes best results into the CP calculator. Then use that as my CP until I actually do the tests. It gave me a CP of 190 based on that data, which sounds reasonable to me. Does this make since? Are these hard rides? If so that should be fine. Or you could use the CP calculation that that graph spits out. The calculated red dashed line is the CP curve. The legend had the CP calculation. Oh, and for the question as to how FTP and CP relate, they are pretty much the same value. From what I understand CP may calculate a bit higher, but they are all estimates, anyway. Yeah, todays workout wasn't as tough as I would have thought. I wound up doing the intervals at much higher wattages. These were 30 sec intervals so maybe thats why I felt like I needed to be putting out more. I'm gonna wing it until I do the testing in 2 weeks. |
| 2010-12-16 8:13 AM in reply to: #3250166 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-15 4:52 PM sand101 - 2010-12-15 3:22 PM titeloops - 2010-12-14 3:53 PM Hey Jacques, since you're a Golden Cheetah guy, tell me if this is a good idea or if I should just wing it. For the 1st 2 weeks of the cycling program (or until i do the testing) I thought I would use the data from the Critical Power Plot tab (I've imported about 20 rides) and plug my 3 and 20 minutes best results into the CP calculator. Then use that as my CP until I actually do the tests. It gave me a CP of 190 based on that data, which sounds reasonable to me. Does this make since? Are these hard rides? If so that should be fine. Or you could use the CP calculation that that graph spits out. The calculated red dashed line is the CP curve. The legend had the CP calculation. Oh, and for the question as to how FTP and CP relate, they are pretty much the same value. From what I understand CP may calculate a bit higher, but they are all estimates, anyway. Yeah, todays workout wasn't as tough as I would have thought. I wound up doing the intervals at much higher wattages. These were 30 sec intervals so maybe thats why I felt like I needed to be putting out more. I'm gonna wing it until I do the testing in 2 weeks. Yesterday I did the 4x5min intervals at 90-95%. I used my FTP from last fall but I think that was a little optimistic because it kicked my butt! |
| 2010-12-16 8:16 AM in reply to: #3249447 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-15 8:44 AM Big time mental victory today. I found that little puddle of water at my gym. I'm not sure why I dread swimming so much? Sadly, I think I've forgotten where my pool is  For someone who's always been a fish, I don't know why I'm steering clear. I can wake up to go run when it's single digits, yet I'd rather sleep than swim on the other days.... what's wrong w/ me?!? |
| 2010-12-16 9:56 AM in reply to: #3250666 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! I've also over estimated my FTP. I cracked in the 3rd set and said the hell with it. I also should know better than to do the workouts in back to back days. Edited by BamaDC 2010-12-16 9:57 AM |
| 2010-12-16 10:13 AM in reply to: #2781196 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! Good info on training HR/Pace/CP/CV thread in Tri talk (Jorge gave some good background and descriptions on what it all means and how it fits together): http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=236340&start=1 It was informative to me, as I don't mind training by HR, but moving to more CP (bike) and CV (run/swim) seems to make more sense to me. Working off of pacing and power instead of strictly by HR. |
| 2010-12-16 11:06 AM in reply to: #3250867 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-16 9:56 AM I've also over estimated my FTP. I cracked in the 3rd set and said the hell with it. I also should know better than to do the workouts in back to back days. So what sort of FTP did you estimate? Was week 1 fairly easy for you? My average power of all my rides for the past sevaral months is 170w. My estimated CP, based on Golden Cheetah, was 190w. 30 sec intervals at 95% or 180w, seemed pretty easy. However, 5 minute intervals at 180w scares me. |
| 2010-12-16 11:18 AM in reply to: #3251020 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-16 12:06 PM BamaDC - 2010-12-16 9:56 AM I've also over estimated my FTP. I cracked in the 3rd set and said the hell with it. I also should know better than to do the workouts in back to back days. So what sort of FTP did you estimate? Was week 1 fairly easy for you? My average power of all my rides for the past sevaral months is 170w. My estimated CP, based on Golden Cheetah, was 190w. 30 sec intervals at 95% or 180w, seemed pretty easy. However, 5 minute intervals at 180w scares me. Be afraid. Be very afraid! I did the 20 minute + 5 minute tests last fall right after I got my power meter. I remember feeling like I was going to die at the end. I was trying to use those values for the 5 min intervals this week and have to admit that I'm a little nervous about doing the test again next week. |
| 2010-12-16 11:33 AM in reply to: #2781196 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! I just signed up for a HM in late March and it just started snowing so training should be interesting. Jason -- Are you still looking for a training plan? |
| 2010-12-16 1:04 PM in reply to: #3251041 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! cornfed - 2010-12-16 11:18 AM titeloops - 2010-12-16 12:06 PM BamaDC - 2010-12-16 9:56 AM I've also over estimated my FTP. I cracked in the 3rd set and said the hell with it. I also should know better than to do the workouts in back to back days. So what sort of FTP did you estimate? Was week 1 fairly easy for you? My average power of all my rides for the past sevaral months is 170w. My estimated CP, based on Golden Cheetah, was 190w. 30 sec intervals at 95% or 180w, seemed pretty easy. However, 5 minute intervals at 180w scares me. Be afraid. Be very afraid! I did the 20 minute + 5 minute tests last fall right after I got my power meter. I remember feeling like I was going to die at the end. I was trying to use those values for the 5 min intervals this week and have to admit that I'm a little nervous about doing the test again next week. I certainly wouldn't do those tests together. If you did the 3 minute after the 20 minute the 3 minute will be way low. I think the 3 minute test is worse than the 20 minute one, but I did the 20 minutes outside. The heat load indoors for the 3 minute one isn't too bad. For the 20 minute one it may well affect your performance. What HIM are you doing? The The only ones I know of off hand are the WTC ones in San Juan and Singapore. Both of which would be awesome, but probably aren't what you are doing. |
| 2010-12-16 1:30 PM in reply to: #3251076 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! cornfed - 2010-12-16 11:33 AM I just signed up for a HM in late March and it just started snowing so training should be interesting. Jason -- Are you still looking for a training plan? Yeah, I wouldn't mind some options. I've got the one I used for Memphis, and Sheep forwarded me over one. I've got to make a decision on one soon. Which leads me to a couple more questions, because I'm always full of a few ??'s. 1) Finished up my HM Dec 4. Took a week off, now I'm back into the running. Going to add in the cycling and swimming over the next couple of weeks, which will be the offseason work. So, what mileage do I want to keep up for my training during running? I built up to 25 -30 miles a week for my HM. Do I drop back down and build back up for my March 1/2, or do I keep my 25-30 miles and train off of that, maybe adding a bit of mileage along the way? 2) Guess I'll be looking for a good training plan for the HIM. The BT plans seem to be okay, but I'm not sure if that's the correct route or not, any other reccomendations? |
| 2010-12-16 10:36 PM in reply to: #3251268 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! pilotzs - 2010-12-16 1:30 PM cornfed - 2010-12-16 11:33 AM I just signed up for a HM in late March and it just started snowing so training should be interesting. Jason -- Are you still looking for a training plan? Yeah, I wouldn't mind some options. I've got the one I used for Memphis, and Sheep forwarded me over one. I've got to make a decision on one soon. Which leads me to a couple more questions, because I'm always full of a few ??'s. 1) Finished up my HM Dec 4. Took a week off, now I'm back into the running. Going to add in the cycling and swimming over the next couple of weeks, which will be the offseason work. So, what mileage do I want to keep up for my training during running? I built up to 25 -30 miles a week for my HM. Do I drop back down and build back up for my March 1/2, or do I keep my 25-30 miles and train off of that, maybe adding a bit of mileage along the way? 2) Guess I'll be looking for a good training plan for the HIM. The BT plans seem to be okay, but I'm not sure if that's the correct route or not, any other reccomendations? Are you also doing Jorge's program? |
| 2010-12-17 7:47 AM in reply to: #3251861 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-16 10:36 PM pilotzs - 2010-12-16 1:30 PM cornfed - 2010-12-16 11:33 AM I just signed up for a HM in late March and it just started snowing so training should be interesting. Jason -- Are you still looking for a training plan? Yeah, I wouldn't mind some options. I've got the one I used for Memphis, and Sheep forwarded me over one. I've got to make a decision on one soon. Which leads me to a couple more questions, because I'm always full of a few ??'s. 1) Finished up my HM Dec 4. Took a week off, now I'm back into the running. Going to add in the cycling and swimming over the next couple of weeks, which will be the offseason work. So, what mileage do I want to keep up for my training during running? I built up to 25 -30 miles a week for my HM. Do I drop back down and build back up for my March 1/2, or do I keep my 25-30 miles and train off of that, maybe adding a bit of mileage along the way? 2) Guess I'll be looking for a good training plan for the HIM. The BT plans seem to be okay, but I'm not sure if that's the correct route or not, any other reccomendations? Are you also doing Jorge's program? Yes, i'll be doing Jorge's program for the biking this winter. |
| 2010-12-17 3:23 PM in reply to: #3250673 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! LostSheep - 2010-12-16 8:16 AM BamaDC - 2010-12-15 8:44 AM Big time mental victory today. I found that little puddle of water at my gym. I'm not sure why I dread swimming so much? Sadly, I think I've forgotten where my pool is For someone who's always been a fish, I don't know why I'm steering clear. I can wake up to go run when it's single digits, yet I'd rather sleep than swim on the other days.... what's wrong w/ me?!?I feel ya guys. I'm averaging about 1 trip to the pool every 2 weeks. On a positive note, I finally learned how to set up erg files to use for the cycling program. I put them into the computrainer and it creates a course based on the intervals and wattages I input. The CT automatically adjusts the resistance to the appropriate wattage load. Road day 3 of the 1st prep week this morning. It still seems a little easy, but I'm sure that will be remedied when I actually do the testing and have an accurate CP. Any of you guys have a CT? It is a really cool toy. There is supposed to be a software upgrade coming out in early 2011 that should make it much more user friendly. |
| 2010-12-19 2:50 PM in reply to: #2781196 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! I know I'm 2 months out but I thought I'd see what the group thinks about some times I've been posting and get some opinions... please  Jan 2010 - 10mi - 1:38:xx Feb 2010 - 13.1mi - 2:10:41 March 2010 - 3.1mi - 26:02 Nov 2010 - 6.2mi - 55:41 Now, just yesterday I ran the same half marathon route for a training run and finished 2:04:01. This averaged almost :40sec/mi faster than the race in Feb. So yes, I'm faster, but just how much faster is the question. My big races of 2011 are the same 10miler and half marathon as earlier this year and I've been putting in some good running (I believe). I'd like to think I can go sub 1:30 for the 10miler and sub 2:00 on the half marathon. Those are the minimum goals, but of course I have some lower one's I'd love. How crazy is that? Complete out left field crazy talk or possible? Pipe dream? I am following the F.I.R.S.T. half marathon running plan if that matters. Also, has anyone setup their race plans for 2011 yet? |
| 2010-12-20 12:48 PM in reply to: #3254114 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! LostSheep - 2010-12-19 2:50 PM I know I'm 2 months out but I thought I'd see what the group thinks about some times I've been posting and get some opinions... please Jan 2010 - 10mi - 1:38:xx Feb 2010 - 13.1mi - 2:10:41 March 2010 - 3.1mi - 26:02 Nov 2010 - 6.2mi - 55:41 Now, just yesterday I ran the same half marathon route for a training run and finished 2:04:01. This averaged almost :40sec/mi faster than the race in Feb. So yes, I'm faster, but just how much faster is the question. My big races of 2011 are the same 10miler and half marathon as earlier this year and I've been putting in some good running (I believe). I'd like to think I can go sub 1:30 for the 10miler and sub 2:00 on the half marathon. Those are the minimum goals, but of course I have some lower one's I'd love. How crazy is that? Complete out left field crazy talk or possible? Pipe dream? I am following the F.I.R.S.T. half marathon running plan if that matters. Also, has anyone setup their race plans for 2011 yet? Definitely good goals. Dropping 10 minutes off your HM time in a year might be a bit aggressive, but sure you can do it! |
| 2010-12-20 2:03 PM in reply to: #3255106 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-12-20 12:48 PM LostSheep - 2010-12-19 2:50 PM I know I'm 2 months out but I thought I'd see what the group thinks about some times I've been posting and get some opinions... please Jan 2010 - 10mi - 1:38:xx Feb 2010 - 13.1mi - 2:10:41 March 2010 - 3.1mi - 26:02 Nov 2010 - 6.2mi - 55:41 Now, just yesterday I ran the same half marathon route for a training run and finished 2:04:01. This averaged almost :40sec/mi faster than the race in Feb. So yes, I'm faster, but just how much faster is the question. My big races of 2011 are the same 10miler and half marathon as earlier this year and I've been putting in some good running (I believe). I'd like to think I can go sub 1:30 for the 10miler and sub 2:00 on the half marathon. Those are the minimum goals, but of course I have some lower one's I'd love. How crazy is that? Complete out left field crazy talk or possible? Pipe dream? I am following the F.I.R.S.T. half marathon running plan if that matters. Also, has anyone setup their race plans for 2011 yet? Definitely good goals. Dropping 10 minutes off your HM time in a year might be a bit aggressive, but sure you can do it! You can do it. I took 15ish minutes off my 13.1 PR in one year a. Both at Mercedes, but the course changed from 08 to 09, with the 09 being easier. 08 1:50:xx 09 1:34:xx |
| 2010-12-20 3:53 PM in reply to: #3254114 |
Expert 1310 Alabama | Subject: RE: BamaDC's mentor group is Closed! LostSheep - 2010-12-19 2:50 PM I know I'm 2 months out but I thought I'd see what the group thinks about some times I've been posting and get some opinions... please Jan 2010 - 10mi - 1:38:xx Feb 2010 - 13.1mi - 2:10:41 March 2010 - 3.1mi - 26:02 Nov 2010 - 6.2mi - 55:41 Now, just yesterday I ran the same half marathon route for a training run and finished 2:04:01. This averaged almost :40sec/mi faster than the race in Feb. So yes, I'm faster, but just how much faster is the question. My big races of 2011 are the same 10miler and half marathon as earlier this year and I've been putting in some good running (I believe). I'd like to think I can go sub 1:30 for the 10miler and sub 2:00 on the half marathon. Those are the minimum goals, but of course I have some lower one's I'd love. How crazy is that? Complete out left field crazy talk or possible? Pipe dream? I am following the F.I.R.S.T. half marathon running plan if that matters. Also, has anyone setup their race plans for 2011 yet? How hard was your run on Saturday for the training run? You hit 2:04 on Saturday, I think a sub 2 may be within reason if you didn't kill yourself satruday and with another 2 months training. It's the same course. Conditions may be a bit different, but it's probably colder in February if anything. |
| 2010-12-20 6:50 PM in reply to: #3255271 |
Master 2327 North Alabama | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-12-20 2:03 PM You can do it. I took 15ish minutes off my 13.1 PR in one year a. Both at Mercedes, but the course changed from 08 to 09, with the 09 being easier. 08 1:50:xx 09 1:34:xx This sounds promising... I feel like I've put the training in, now I just need to follow my race plan, stay healthy, and keep at it! |
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