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Danny's Micro Thread

madone5onemadone5one
in Coaching Forum 🧢

@Coach R. or P.  My plan indicates Sat as Big Training Day.  The Notes for the day indicates a 3.5 hr bike. However in the bike prescription it lists time as 4.0 hr.  Am I missing a WU or CD? I have 1 hr run off bike so the CD didn't seem to be the answer.  Thanks for the help  

Comments

  • madone5onemadone5one

    Looks like I will go with the larger of the two.

  • Coach PatrickCoach Patrick
    Bigger is fine. Please tell me the (1) Plan Name, (2) Plan Ability Level, and (3) Week Number so I can fix it, thanks!
  • madone5onemadone5one

    @Coach R.  Received new Quarq and installed.  Works great. After 3 rides I have already identified some valuable info.  Thanks for the help.

  • Coach PatrickCoach Patrick
    AWESOME!!!
  • madone5onemadone5one
    @coach p  I will be riding with power in upcoming IMLOU.  I have been working on the climbing described by EN.  My question what is a range of acceptable spike in power on up hill.  While gearing down to maintain PE and RPM there becomes a tipping point where power will spike.   My FTP is 240 and I plan on 65% during bike portion.  Thanks
  • Coach PatrickCoach Patrick
    Danny, you just do your best to stay in the low range. Note we recommend MINIMUM of 68%.....65% is the first 60 to 90' only. After that, I would cap it at 10% higher...so try to sit on 68% in 30' intervals, hit lap on your computer so that you are always staying close to your numbers....the highest number you can see in a "spike" having exhausted all means (sitting back on saddle, pulling up not pushing down, all gears) is 10% higher....so 265 is your ceiling and you do all you can to never go above that. You might...but the goal is to keep the watts up on the downhills, esp the last 40 miles in IMLOU which is where ALL THE SPEED IS and where ALL YOUR COMPETITORS GO TO DIE. image
  • madone5onemadone5one

    Thanks for the power info coach P. Info has been entered into cache for fast and frequent retrieval. In addition, after exhausting my on board supply I plan to use the on course powerbar perform .  Do you know if the mix provided will be the same as the listed amount on nutrition info.  I want to make sure I am taking in (cal,nacl, etc) at the rate I can verify.  Since I wont be preparing myself it becomes an unknown varible (hate those).  I know its me being anal the closer race time gets.   Thanks

  • Coach PatrickCoach Patrick
    @Danny, just a bottle like off the shelves like you see if you search online. note values in this label are 8oz only, multiply by 2.5 for real numbers:

    http://www.personalbestnutrition.com/cgi-bin/pbn/014.html

    my takeaway...on course bottles taste SWEETER than how you mix at home...
  • madone5onemadone5one

    @coachP  Thanks....

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