Crucible Files from IM Lake Placid, Vineman and Boulder 70.3....
Jim Cornell - http://www.screencast.com/t/DH651dJZLGv
Bike FTP 280
Run FTP 6:15/mi
VDOT 56
weight 150lbs
IMLP Files
powertap/garmin 500
garmin 910
Background:
New to power. Been using power for 1 year. My goals for IMLP bike were (from your power racing calculator spreadsheet):
TSS < 284
IF < 0.73
time around 5:20
1st 194
2nd 204
3rd 215
4th 225
For the run I was planning on 8:20 for the firat 60min, then 7:50 [my ELP]
Crucible Analysis CARTER ATKINS - http://www.screencast.com/t/LRWZDDcw
VINEMAN- July 27, 2013
Age 40, Wt 178, FTP - 238
Some headwinds on Alexander Valley/Chalk Hill Area. No bonking. Watts showed I was in High Zone 1 low Zone 2 for the ride.
John Bayone - http://www.screencast.com/t/xo5k4HeTk0sk
From IMLP 2013
Age=43
Weight=163
FTP=217
After going back I need to ride more consistent. My VI is way to high.
Also is my TSS to high?
From the "Fatigue Loading Scores for Ironman Racing" chart that is in the wiki, my TSS of 318 for an IF of 0.67 is off the chart since I was so slow, but it is to high?
Thank you for any input you can provide.
John Bayone
Greg Fay - http://www.screencast.com/t/u723wNK8fDY
I really need some help here, so glad you offer this! I did well at CDA last month (before switching to Power). And seemed to be doing well in Boulder this past weekend with a PR on the swim portion, and what seemed like a solid consistent on track bike portion using a new Quarq Power meter I got after CDA and have been training with since. But my Run was horrible. After running the first three miles on track at about 9:15 (8:45+30), I tried to pick up the pace to 8:45. I couldn't do it, and got slower beginning with mile 4. My lower back was sore starting around mile 5, and really just felt dead overall already. I started cramping up in various spots (calves, inside quads,...) at the halfway point, and my cadence dropped. Very hard to get the cadence above 80. I drank a lot of water, and was careful with nutrition. My Run pace ended up slower than my run pace in CDA!
Heat was a little warm (80ish) and low humidity, but this seemed like more than a heat factor. Only thing I can think of is I screwed something up royally on the bike using the Power meter? I used my FTP of 210, and using 83%, set 1st=166, 2nd=174, 3rd=183, and 4th=192. I tried to stick to these throughout.
Name: Greg Fay
Age: 50
Weight: 180
FTP: 210
Notes: No wind, relatively flat/rolling course, minor hills on the run. Run stunk (see above)
Gearing: Compact and 11-28.
Thanks in advance,
Greg
John Withrow - http://www.screencast.com/t/twDxJkgz
Age on race day: 37
FTP on Race day: 310W
Weight on Race Day: 182lbs starting weight (173 ending weight)
Goal Watts from Race Rehearsals: 214W
I had the best run I have ever had in an IM (by a lot). 4:10 run split at IMLP vs previous PR of 4:25 run last yr at IMFL.
I think I had a good bike even I think my file shows I faded a bit at the end. I just wanted to see what you think or if you can see anything I didn't. I'm wondering if I was supposed to have pushed a little harder on the bike (but I REALLY wanted to run well)...
Thanks,
--JW