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Joe's IMLP Target Watt's Questions

manninj1manninj1
in General Training Discussions

Patrick-When you did the crucible review of my camp RR file you mentioned a couple of things below that I had questions on prior to arriving in LP:

1.       You mentioned giving me a hard cap.  When I use the power spreadsheet it put’s my target at 224 and “4th gear” at 246.  Would 246 be the hard cap? 

2.       At camp you mentioned making the last hour your best.  Assuming I can smooth the valleys and shave the peaks, what would my target be for that last hour, between 224-246 as long as I don't go over that cap #?

Thanks,

Joe

Comments

  • Robert SaboRobert Sabo
    Where is the power spreadsheet? what is your FTP?
  • manninj1manninj1
    Power Spreadsheet attached.
  • Coach PatrickCoach Patrick
    The point of a hard cap Is to make sure that you spend minimal time in a place that's going to do damage to you. That zone four number is reserved specifically for short intense efforts approximately 1 min. in duration. Given the fact that we want to provide as steadily as possible, I suggest your hard cap Is 235. You could choose 245, but I am always pretty conservative in an Ironman. if I am wrong with these numbers, you have 26.2 miles to prove it. image
  • manninj1manninj1
    Coach P-got it. Thanks!
  • Coach RichCoach Rich
    Moving this to Power and Pace to get more eyballs on it.
  • Sheila LeardSheila Leard

    Coach -  When targeting power and HR how much do you think elevation will affect HR? I like to see HR on my head unit and have noticed that when I have ridden at altitude for 4 hours I notice the gap between HR and power is widening.

    Thank you.

  • Al TruscottAl Truscott
    Sheila ... Two thoughts:

    First, while it might be interesting to observe HR, if you have watts staring at you, that's the number which should be driving your effort level during the race.

    Second, when I do my race rehearsals at about 5800-7200 foot elevation, my experience is that my watts are 7% lower for the same HR and effort level (as well as the same speed - less air resistence!) Specifically, I did my final RR before Kona last year @ an IF of 0.644 based on my sea level FTP, or 0.692 based on my "7000 foot" FTP. My HR averaged 108, which is the same as I average during a sea level RR. This was after about 10 days at altitude.

    If your HR is drifting upward during a 4 hour ride now, you still have six more weeks to improve your fitness so that HR will be more stable during the six hour ride in the race. It's much more important now to try and hit your power/watt targets during the ride ( adjusted for altiude, if necessary), and let your HR fall where it will.
  • Sheila LeardSheila Leard

    Al -  thanks. I think it's time to re-test OR I ise this weekends half-ironman race that is at altitude to see some trends. This is suppose to be a test week but my bike is in the shop!  

    Coach Rich will be pleased to know I will be at EN Tahoe Camp with the prescribed gears.

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