Jenn's Micro Thread
Hey Coaches, 1st question..should we keep the same micro thread and just add questions to it? This is a new one I just named after myself like others have done. Let me know what works best.
I have a family event next Saturday (5/25)...how would you suggest I switch up my week to get in the workout for Saturday. It's (!) on the schedule. (I'm in the HIM Intermediate plan)
I found that my long runs were really sucky...heavy legs etc..so last week I switched Tuesday's swim with Wednesday's bike/run and just did the swim on Wednesday, hoping my legs wouldn't feel so awful. It seemed to help, I had a much more positive run Thursday. I didn't notice that the "on" time workouts on the bike were a bit harder doing them on Tuesday vs. Wednesday. Should I continue to switch it up to have fresher legs for the long run or learn to run on fatigued legs?
The new Pace Calculator finally worked for me. I tried it everyday until it did..took about a week. Based on the same 10k information that I used with the "temporary calculator/Jack Daniels", my paces increased (ie: z1 went from 11:11 to 11:32, z2 9:41 to a 10:00....so I've been doing my interval work aiming from somewhere in between. Is this cool, or should I stick with my old/faster paces or the new stuff?
Thanks guys!
Comments
If you can swap with sunday and so a shortened ABP trainer ride on Sat AM (60' of work) that'll do you fine. Alternatively, if you have Sun/Mon off, you can bump both days back and we can adjust next week!
Switching the swim to Wed is fine...we want really good long runs, so let's keep that and see if you adapt or if the fatigue mounts there as well.
In between paces is the way to go...soon you'll be at the faster ones!!!
Hey Patrick,
Okay, this Saturday is a total wash...college graduation for son in law and big party I'm helping my daughter with..it would just be too much to try and get it all done. I do have Monday off (I'm retired so everyday is mine!), so I can do Saturdays ride on Sunday and Sundays on Monday. So how about you let me know how I should switch up the following week (#16).
I see that I have a 5k test on Thursday of week 16. Also, regarding the pacing. I've actually been able to hit my faster paces in 99.999% of the time. So I'm guessing I should continue to aim for that.
Thanks!
HIM Txing plan week 18; HIM race is Pacific Crest in Oregon on 6/29 and IMLT on 9/22.
I need some guidance on my RR this weekend. I'm new to the power thang, did my testing on Tuesday (w/u; 5' TT; 10'spin; 20' hard effort) I've gotten through all the webinar except #3. I can't open the excel spread sheet of "Power Racing Zones" as I don't have excel on my machine! I did get my dtr to print it out for me so I can at least see it an manually figure out the gears. Got some great help and suggestion from the peeps in the haus!
The RR guideance says to pick a flat course but my plans were to go to Lake Tahoe and ride a loop of the IM course. It has some rollers and one significant climb (10-11% at the steepest). There is some nice flat to slight downhill as well. My fueling is pretty dialed in already, but with the new power pacing vs HR pacing I'm a little confooosed. But I'm going to try and tell you what I'm thinking.
Projected time on this course for 56 miles - 3:15-3:20; Goal watts 114; 1st gear 105; 2nd gear 114; 3rd gear 120; 4th gear 126. I'm guessing my IF would be somewhere between .65-.80??
My 20 minute test yielded AVG PWR: 139; MAX PWR: 343; MAX AVG PWR: 139; NP:140; IF 0.699; TSS: 15.9 (don't know why there is a decimal in there?)
My Bike Power Zones are: Z1 - 0-93; Z2- 93-100; Z3- 106-113; Z4- 126-133; Z5- 146-160.
Thanks -- Jennifer
we use the Normalized Power from your test (140), and using your predicted time (plus adding for altitude), I think we go 1 hour at 95 watts, then you can bump it up to 100 watts and your goal is to have your normalized power sit on that number for each 30-minute lap interval you set.
Ride like that with your food and let's see how you handle the elevation!
Thanks,
Patrick
Should I even be concerned with IF? Also instead of 3's power I should set watch for power-Bal -30's? Dang.. Everyone makes it look so easy, am I missing something?
Sorry if I'm being a lame brain!
Jenn
Set the watch for 3s or 5s power, and that's it. Soon it will be second nature for you~
Hey Patrick, Did my RR yesterday in Tahoe. 2nd time doing this loop, but we added a segment back tracking through an area they aren't allowing you to enter from the other way...it added a 3 mile climb (which will be downhill in the race!!). I was out there for a bit longer than anticipated, I think partly due to the added climb. But in trying to stay within myself this is what I ended up with;
You wanted me at 95 for the 1st hour and try to hold 100 afterwards. I have Lap NP, 3's Power, Lap Power and IF set on my display and found myself watching the NP and the 3's Power to keep it in check. Tell me if I'm wrong, but my goal to hold 100..I guess I did okay at 99??? NP 116???
The altitude was a factor at the start of climbs but once you got into a rhythm it settled down..I tried to stay at as low as I could for NP when climbing. It's a pretty stiff climb at 9-11%.
Legs felt the run, but started to feel a bit better..it is a slight downhill at the run start. I did notice the altitude. Wasn't able to do z3 coming back but held it at z2 + 30's.
Let me know your thoughts on the power stuff...appreciate it!
Also I'm traveling to Pacific Crest next Thursday, June 27th. The schedule has my race on Sunday and it's actually Saturday. How should I change up the week?
Thanks, Jenn
First, the easy one: a Saturday race means drop your Monday from the plan and push every other day of the plan one day forward (Tues = Mon, Wed =Tues, etc).
On your RR, I am HOPING you did your bike test indoors....because .87 IF is excessive for a Half Ironman, much less an Ironman. Target Ironman effort is .7 to .74 IF...you crushed that...which will mean zero ability to run on race day. Please let me know about the legitimacy of your test...it's our only hope.
Second, what cassette are you running (front and rear) so I can tell the work you are doing.
Third I suggest hitting the lap button every 30 minutes so that you have a "fresh" Normalized Power target...instead of one so affected by time...
Patrick, I made it public, and sent you and email with my log on and password. I hadn't heard from you so I sent a follow up on Sunday, June 30th. I now have WKO+ and have uploaded my info there. I completed Pacific Crest 1/2 IM on Saturday and that is there as well.
I still have a bunch of ?'s regarding power and if possible would like to talk to you one on one..maybe we can set up a time for that. I'm mountain Pacific time until 9/17.
Thanks, Jenn.....Happy 4th!
Looking at your powerfile, I don't see a 20' interal? You have 8', 2', a 24' to start, a 12' later..I don't know what your "test" actually was? That said, your average cadence was 77....I think we need to up that big time.
If you have a race file, online or not, please point me to it and I'll look to it. If you can identify the 20' interval in the test link here, let me know!
http://connect.garmin.com/splits/337534904
Since then I've gotten WKO+ and uploaded my recent Pacific Crest Long Course results from 6/29/13. I think you can look at those as well...right? It shows "open water swim"; T1; Bike Leg; T2; Run leg, all dated 6/29/2013.
I set up an appointment to speak with you for 7/10/13 at 1PM..I'll wait for the confirmation. Would you prefer that I send my ?'s in advance or just wait?
Hey Patrick, great talking with you today. I've gone into Training Peaks and reset my password. Note...I never have to use my password to access either Training Peaks or WKO+3. (?) the login is - jeckert18; password is- CrunchyDog1
If you can't get into it, I will try and send the file. I've been playing around with the program but it's not the easiest...
Looking over your Tahoe RR, we have to get you going easier (that 32 will help!) on the ups and more consistent on the downs...the SMOOTHER you can ride the faster you will be!!
The course I used for the 20 min test is an aqueduct, think no traffic, lights, rangers to give you speeding tickets and if I see another bike it's rare kinda course. Only problem it's an out and back a couple of times so I have to slow to make a u turn 3 times . Next test will be here in Idaho, but will have a few more rollers/ hills.
Thanks again for your help yesterday, it helped clarify things!!
That sounds like a very cool course....
Great to chat too!!