Power Mentor Group with Shane & Marc - Closed. (Page 21)

Originally posted by GoFaster

Sorry Marc - you kind of lost me on the bolded part.

Originally posted by marcag

Yes, Fred moved to training with power and sought the help of a Canadian. He saw the light :-) I also did ride #3. I was expecting something easy. I forgot that a new/higher CP is usually trouble....not as easy as I thought I agree on the recovery at 70% Those 80% efforts, for those who didn't know, are close to HIM effort, maybe a little over. I had trouble imagining doing that for 2.5hrs. The 90% effort for 10minutes is more Oly effort. During the first half of the 15min/80% effort I realized this was going to be a long workout. My instinct is my CP is a tad high, we'll see. For your Garmin files, are you on Windows or Mac. On Windows they are in /users/yourname/AppData/Roaming/Garmin/DeviceID/History Appdata is a hidden directory so you may need to type it in.

Originally posted by axteraa

In Windows (Windows 7 at least, probably others as well), you can type in %appdata% in an explorer address bar and it will take you to your AppData\Roaming folder automatically.

Originally posted by marcag To test the video you have to execute a workout. To execute a workout you need to have a powermeter or ant+ device connected

Originally posted by gsmacleod

In a previous post, I had mentioned that Dr. Phil Skiba describes threshold and VO2max using a house analogy where threshold is your ceiling and VO2max is your roof. If you want to increase your power at threshold, then you need to have sufficient attic space in order to raise your roof and if your threshold and VO2max are close together, you will first need to raise the roof (increase power at VO2max) before you can push up the ceiling.

Depending on the athlete, the difference between power at VO2max and power at threshold will vary and depending on the difference between these values, we can focus your training a bit to address your limiter. In order to determine how to move forward for each athlete, we are going to look at how your short and long tests compare and then decide from there how to proceed. While the ratio between the two will not provide a hard and fast answer, it will provide some guidance and then, combined with your training over the coming weeks, we can decide whether you should stay the course or make further adjustments.

In order to determine the way ahead, you are going to divide your short test power by your long test power and then use the result in order to determine which workouts would likely be best for you this week. You will notice a bit of overlap with the numbers and if fall within the overlap, then you can decide which set of workouts you think would be best for you (and of course we can help steer your decision).

Result is <1.1
Workout 1 – VO2max 1
Workout 2 – Threshold 1
Workout 3 – VO2max 2

Result is 1.07-1.17
Workout 1 – Threshold 1
Workout 2 – VO2max 1
Workout 3 – Threshold 2 or Sweet Spot

Result is >1.15
Workout 1 – Threshold 1
Workout 2 – Threshold 2
Workout 3 – Sweet Spot

VO2max 1 – 50:00
10:00 spin build to 65% of FTP
5x10s all out, 50s spin 60% FTP
5:00 spin 60% FTP
10x30s >105% FTP, 30s 60% FTP
5:00 spin 60% FTP
10:00 at 90% FTP
5:00 spin <60% FTP

VO2max 2 – 45:00
10:00 spin build to 65% of FTP
5:00 at 95% FTP
5:00 spin 60% FTP
8x45s at 103% FTP, 45s 60% FTP
5:00 spin 60% FTP
3x30s >105% FTP, 30s 60% FTP
5:00 at <60% FTP

Threshold 1 – 1:05:00
10:00 spin build to 65% of FTP
5x30s >105% FTP, 30s easy
5:00 spin 60% FTP
5x3:30 at 95% FTP, 1:30 60% FTP
5:00 60% FTP
10:00 85% FTP
5:00 60% FTP

Threshold 2 – 55:00
10:00 spin build to 65% of FTP
2x{
1:00 at 90% FTP
1:00 at 95% FTP
1:00 at FTP
2:00 60% FTP}
4x5:00 at 92% FTP, 2:30 60% FTP
5:00 60% FTP

Sweet Spot – 1:30:00
10:00 spin build to 65% of FTP
5:00 at FTP
5:00 60% FTP
4x12:00 at 85% FTP, 3:00 at 60% FTP
5x30s >105% FTP, 30s 60% FTP
5:00 <60% FTP

Enjoy

Originally posted by ReginaPhalange72

That was both the worst thing and the best thing I've ever done on a bike. Good god.

I completely blew up with 9 minutes to go, so I know these numbers aren't perfect. I'll re-test again tomorrow.

I am NOT a strong cyclist. Hence why I'm here. So my power numbers are pathetically low. And I mean pathetic. But hey, I have nowhere to go but up, right?

Originally posted by ImSore

Workout 3 is done. I went with 280 as my FTP based on the 294 from the test. I had some questions though, based mostly on RPE and my HR results with respect to power.

My targets for the 2 x 15 minutes was 224, and for the 10 minutes was 252.

The results were:

Section 1: 221 watts, avg HR 127
Section 2: 218 watts, avg HR 130
Section 3: 259 watts, avg HR 146

The workout was listed as a tempo ride. From my run experience, my HR in a tempo run is in the 150s. Also, from GC, only the 10 minute section would have me in the tempo range of the HR zones that the program generates.

Should I adjust my workouts to put myself in my tempo zones with respect to HR?

With regards to RPE, for the first two 15 minute portions, I was pretty comfortable, conversational even, at what I felt to be a moderate aerobic effort, the only clock watching I did was to make sure I wasn't going to go over. The 10 minute interval felt like a tempo effort, just pretty short.

So again, with RPE, if I am doing a tempo workout, should I push myself to feel like I am giving a tempo effort?

Originally posted by reecealan

I was able to do Test 2 today. I'm not 100% but my legs were well rested

20' Ave Power: 313 Watts
5' Ave Power: 363 Watts
CP: 296 Watts

After about 10 minutes into it I wasn't sure if I could keep riding at that level but caught a second wind and was able to finish strong. I found my Garmin HRM but I think the battery is dead. My FR305 could not pick up the signal, nor could my ANT+ USB.

Originally posted by ligersandtions

How about on a Mac? They used to go to be here (typing this from memory, so may be slightly off...): User -- Library -- Application Support -- Garmin ANT AgentBut that folder no longer has my files...glad I've got all but two on GC now, but disappointed that they've all disappeared.

Originally posted by croyston
A quick question, I'm still having issues with huge spikes that end up killing the scale of the workout on the screen (everything is shrunken at the bottom of the screen). Is there a way to tell CG to not automatically adjust the scale for power?

Originally posted by Scott71
A few questions about GC:

• I had my Garmin 305 running during workout 3 and noticed that speed was roughly 1 km/hr faster on the 305 than the speed showing in GC.  The 305 allows you to change the wheel circumference (mine is currently set at the default 2096 mm) but GC appears to only allow 4 choices for wheels - 700C, 650C, 26" and 20". As I've already completed testing, I won't try to change my circumference now and mess with virtual power, but does GC have fine tuning for specific wheel circumference?
  

Originally posted by Scott71
Summary tab of the Analysis screen I added TSS to the Metrics (I couldn't otherwise find it in the summary).  Are there any other Metrics that others find useful/informative?  (I have no clue what the Daniels, BikeScore and TRIMP numbers mean, but look forward to learning!)

Scott

Originally posted by cdkayak

I fall into the 'All Rounders' so I'll be doing the following workouts.

BTWK2-VO2-1.mrc
BTWK2-THR-1.mrc
BTWK2-SWE-1.mrc

All 5 Week 2 workouts have been added to the TR Team workout library.

Originally posted by marcag

I need to research this. There is a hidden configuration file that you can tweak parameters. I have to try this.

One thing I have heard causes the spikes is a speed/cadence sensor at the same time as the PT. Could that be the cause ?