Consistency Equals Success (Page 60)

Jackie 12 12:10:54
Joe 11 12:18:00
Mitch 11 09:27:24
Dennis 10 15:22:00
Jim 10 08:36:50
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

1 hr trainerroad - Black ride was a good endurance set - I looked at Mitch's ride for inspiration. Hoping to be in shape for the ToS.

Jackie 12 12:10:54
Joe 12 13:18:00
Mitch 11 09:27:24
Dennis 10 15:22:00
Jim 10 08:36:50
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

After much research I think I finally have a decision on the new Tri bike. I really like the Cervelo P2 and if my theory is correct I can get a good bike at a great price. Let me run this by you guys and see if this makes sense. I've found a 2014 1/2 Cervelo P2 which has the EXACT same frame as the 2015 P3 on sale for $2000.00 (Marked down from $2800.00). I did a comparison on the 2014 1/2 to the 2015 P2 and the 2015 P3, the most significant difference between the bikes is of course the drive train and brakes. If you can follow my comparison sheet below you can see the only real difference is the 2014 is a 10 speed and the 2015 models are both 11 speed. Now, considering I am coming from a 8 speed road bike the 10 speed is going to seem smoother to me anyway so why pay $800.00 more for 1 more gear. Make sense?



Attachments
----------------
Cervelo.pdf (32KB - 13 downloads)

45:20 runch

Jackie 12 12:10:54
Joe 12 13:18:00
Mitch 11 09:27:24
Dennis 10 15:22:00
Jim 11 09:22:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Yes, it absolutely makes sense to me. The differences from year to year are normally minimal and $800 is an Ironman entry fee

Today was my power testing day on the bike. I think my wife thinks I am either cute or a nerd as I proclaimed lastnight that I had a bike test today. Anyway, the Trainerroad Training Plan starts off with their 8 Minute Power test. After a warmup you get to do two all out 8 minute efforts separated by a 10 minute recovery. Your average power over those two intervals is then multiplied by 0.9 to arrive at an estimate of your Functional Thrshold Power(FTP). I did the same test 6 weeks ago. Over the last 6 weeks the test suggests that my FTP improved from 232 to 243 or about 4.5%. I tested much better this time and generated a much more even power output throughout the test. I pasted the results below if some of you are interested.

So the good thing is that my FTP is improving. The tough thing is that all my workouts on the bike are built off of my FTP so now they will all be tougher than they were last week.

Jackie 12 12:10:54
Joe 12 13:18:00
Mitch 12 10:27:24
Dennis 10 15:22:00
Jim 11 09:22:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Edited by trisuppo 2014-12-16 2:32 PM








Attachments
----------------
FTP Test 11-04-14.JPG (52KB - 12 downloads)
FTP Test 12-16-14.JPG (54KB - 15 downloads)

49 minutes on the drainer The Wretched

Jackie 12 12:10:54
Joe 12 13:18:00
Mitch 12 10:27:24
Dennis 10 15:22:00
Jim 11 10:11:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Dennis - No brainier on that P2. As you said, it is the old P3 frame with Shimano 105 components. I ride 105s on my roadie and have never had a problem. Start saving up for wheels!

Mitch - Nice improvement on your test. Makes me think I need to do one shortly. When I looked at your results there was also nice improvement in you HR, so it's clear that you are building some cardio endurance. Are you applying to mentor the next session?

It's a done deal.....I put half down last night to put her on layaway. If all goes well in the next couple of weeks I will finish a big side job I picked up over the weekend and I will have it on the road in January. Joe, with the bike decision behind me I'm now looking for advise on wheels. Is there any real significance between Zipp and HED wheels or is it Chevy-Ford kind of thing?

Here she is with HED wheels.....What a BEAST!

Edited by sawyer1206 2014-12-17 7:52 AM






Attachments
----------------
P2racewheelsMAIN1.jpg (133KB - 13 downloads)

Joe:

I will be requesting to be a mentor again today. I will let the group know when we go live.

I've noticed in the last week or so improvements in my HR at various power levels. Always nice to see hard work pay off.

Mitch

I LOVE IT! I always thought I would end up with a Cervelo. They are sweet looking bikes!

Dennis -

Race wheels can be as complicated as buying a bike and as expensive. A couple of things to keep mind and consider:

1. How deep do you want the rim? The deepest is a fully covered disc, then retreat backwards typically at depths of approx. 90MM, 60MM, 30 MM (give or take 5 MM). The more the depth the greater the aero benefits, but the more difficulty you will have handling the bike, which is most pronounced in the wind. When windy, deep wheels are actually a liability. Think of it like a sail in the wind. I ride Enve 60s and have had good luck. Another strategy is to run a 60 in the back and 30s up front.

2. Tubes or clinchers - Tubes are more aero, but can't be effectively changed when racing - they are glued in. Gotta vote for clinchers.

3. Hubs, spokes, lace patters, nipples - huh? key here is to have good hubs like DT Swiss 240s. The hubs will determine how well the wheel spins. Good wheel on cheap hubs is a waste - spend up for the good ones.

4. Cost - these suckers are flat-out expensive. The rear wheel is more expensive than the front and can easily run up to $2000 for a rear wheel alone. In terms of manufacturer, Zipp is the most expensive, but you pay for the name. They are a great wheel, but you really need to consider the relative value and what does it mean in terms of performance. Reynolds has a good line of wheels from modest prices under $1000 to top of the line stuff. Other brands include Enve, Rolf, etc. You can read on the BT forums about the merits of more generic makers like Flo, which produce wheel sets under $1000 and are considered to be of good quality by many, but are difficult to order. There's no right answer here except never order wheels from websites sourcing wheels from Asia - junk. When I bought my wheels, I sourced the rear wheel on ebay - it was lightly used for racing only and just two years old. List price new was $1500, I got it for $700. For my front wheel, I bought the matching component parts (rim, spokes, hub) on wheelbuilder.com, took it my LBS for a $50 build and got a newly built front wheel all in for $600 versus an assembled wheel for over $1000. It took a huge effort and lot of research to get this done, but I got essentially $2500 wheel set for about $1300. Nothing wrong with used wheels if they are in good shape.

45' on the dread mill.

Jim - Love the Wretched. Have you looked at the Rookie or Nine Hammers yet?

Jackie 12 12:10:54
Joe 13 14:03:00
Mitch 12 10:27:24
Dennis 10 15:22:00
Jim 11 10:11:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

60' on the drainer this morning. Trainerroad Ebbetts. Neat workout.

Website description: "4x8-minute Sweet Spot (88-94% FTP) intervals with 5-second Anaerobic Capacity (AC) tags at 150-180% FTP; 4-minute recoveries separate intervals. The tags are short enough to avoid overwhelming the muscles as long as a quick cadence is utilized, so spin quickly through the bursts and then promptly return to your pre-burst cadence."

The 5 second anaerobic capacity sprints broke up the workout and really maybe you focus on maintaining effort at the end of the 5 seconds.

Jackie 12 12:10:54
Joe 13 14:03:00
Mitch 13 11:27:24
Dennis 10 15:22:00
Jim 11 10:11:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Edited by trisuppo 2014-12-18 9:00 AM

36 minutes on the dreadmill for runch

Jackie 12 12:10:54
Joe 13 14:03:00
Mitch 13 11:27:24
Dennis 10 15:22:00
Jim 12 10:47:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Joe- The Wretched is my favorite. The only recent ones I have tried are Half is Easy and ISLAGIATT. Half is Easy is a flat out lie because the 15 second rest periods I am sucking air getting ready for the next interval. ISLAGIATT is 2 hours and can get to be a grind. I am waiting for the blue tooth sensor for my bike I ordered that is supposed to work with my iPhone and then I am going to start using trainer road. I want to try them both once I am on the site.

Dennis- I differ a little on tires. I use tubes on my TT bike and clinchers on my road bike. I like the Tubular tires more. I like the way they feel on the road and they handle better. I have also gotten quit good at changing them. Someone (not me) used the wrong gravel on our road a few years ago and I might as well have been riding on glass.
Like Joe, I bought my back tire on ebay for about half price. I went with a 3 spoke carbon wheel. The bike had a disk on it. The winds off of Lake Huron are constant and can be heavy on a nice day. A disk is just like having a sail on the back of your bike, but it looks sexier.

30' Young TC. 'Twas short, but hard (IF.99). 1:30 at 109% FTP, 3' at 105% FTP and 4' at 103%. Rinse and repeat. A good VO2 max workout.

Jackie 12 12:10:54
Joe 14 14:33:00
Mitch 13 11:27:24
Dennis 10 15:22:00
Jim 12 10:47:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Do agree with Jim that tubes ride better, but I know my technical limits on changing tires.

Happy FRIDAY!! Catching up on the challenge, I didn't go to the gym this morning because the pool is still closed and the CSI group exercise I've been doing is meeting on the basketball court to do wind sprints for 30'....... I chickened out. I talked myself into sleeping in and going to the gym by my house for a swim this afternoon.

Jackie 12 12:10:54
Joe 14 14:33:00
Mitch 13 11:27:24
Dennis 12 16:52:00
Jim 12 10:47:10
Ellen 8 03:34:09
Gabe 5 04:56:45
Mark Z 5 3:10:00

Edited by sawyer1206 2014-12-19 8:35 AM

Joe- Thanks for the advise, I've been surfing ebay checking out the wheels, when I come up with something I'll run it by you and see what you think . I did see the less expensive carbon wheels that shipped from China so thanks for the heads up there.

James- What are your thoughts on the tri spoke carbon wheel like the HED 3? I really like the way they look and it seems they would cause less issues in a strong cross wind situation. Not to mention they look really cool, I had similar looking wheels on my BMX bike when I was a kid.

Edited by sawyer1206 2014-12-19 9:38 AM

Jackie 12 12:10:54
Joe 14 14:33:00
Mitch 13 11:27:24
Dennis 12 16:52:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Adding in 45' run on Friday and 45' swim on Saturday.

Jackie 12 12:10:54
Joe 16 16:03:00
Mitch 13 11:27:24
Dennis 12 16:52:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Sorry everyone. Took a couple of sick days. Flu epidemic in FL managed to graze me with a little cold. First time I've been sick in what seems like about 5 years. I had to go buy Airborne, which I've NEVER done!

Dennis, rent some wheels and try them. The Online Swap Meet is also a great place to get wheels. People get in and out of the tri business all the time. I talked to the guys at Flo and they are very easy to communicate with and very responsive.

I think I'm going to get a new tri bike, and it's going to come with Reynolds wheels.

Jackie 15 16:50:47
Joe 16 16:03:00
Mitch 13 11:27:24
Dennis 12 16:52:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Adding this mornings group trail run to the challenge. I wasn't able to get any training in on Saturday, instead I was doing something I rarely do anymore and that is working with my tools. As mentioned above I was able to pick up a side job to help pay for the new bike, crazy business this triathlon is.....makes a man do crazy things. I attached a pic of what I HAD to do to get the new bike and maybe even enough left over for new wheels.

Jackie-Cervelo bike?? Taking advantage of that new discount.

Jackie 15 16:50:47
Joe 16 16:03:00
Mitch 13 11:27:24
Dennis 1 18:10:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Edited by sawyer1206 2014-12-21 6:36 PM






Attachments
----------------
photo.JPG (176KB - 11 downloads)

Really stressful week at work. My body gets very fatigued by stress so workouts suffered. Got back on bike today, supposed to be 90 minutes but I managed only 60'. Sometimes you just have to listen to your body.

Jackie 15 16:50:47
Joe 16 16:03:00
Mitch 14 12:27:24
Dennis 1 18:10:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Adding in Sunday's 10 miler.

Jackie 15 16:50:47
Joe 17 17:26:00
Mitch 14 12:27:24
Dennis 1 18:10:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00

Got back in the pool today. Between finishing up at work, getting ready for the holidays (last minute shopping) and repeatedly hitting refresh on my Michigan football blogs to see if Harbaugh has said yes it's been tough to find time to get to the gym. I need to take advantage of my time off to get back into a routine of swimming regularly.

Jackie 15 16:50:47
Joe 17 17:26:00
Mitch 15 12:58:14
Dennis 13 18:10:00
Jim 12 10:47:10
Ellen 10 04:42:39
Gabe 5 04:56:45
Mark Z 5 3:10:00



Edited by trisuppo 2014-12-22 2:52 PM