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Chris Knighton's Micro Thread

Jason BrandtJason Brandt
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Coach P,

I missed my 2x1 mile Z4 run this evening due to weather problems. How do I adjust/make this up given I have my Wednesday bike tomorrow?

Chris

Comments

  • Coach PatrickCoach Patrick
    @Chris, we skip it....move on...you should have an exceptional bike and Thursday workout. Make ups only hurt us....
  • Knighton1Knighton1

    Coach P-

    I botched my 5K test last week due to 25MPH winds.  I wanted to do a 5K race this Saturday before my long ride to get a new VDOT.  Would this be an issue in any way.  I don't want to screw my long ride up, but it doesn't have any Z4 work so I don't think it will be a problem.  What do you think?

    Thanks,

    Chris 

  • Coach PatrickCoach Patrick
    25mph winds? How could you botch that....you could have set a WORLD RECORD with that kind of tailwind. image KIDDING!!!

    I think your plan to run then ride is okay..jus remember that you can dial back the ride a bit after the run effort...and that you might need more nutrition than usual on the bike give the run!
  • Knighton1Knighton1

    Coach P:

    I'm am going to IMTX Camp this week.  How should I modify my training this week given its set up as a test week?

    Thanks,

    Chris

  • Coach PatrickCoach Patrick
    Chris, you will want to test before you go. I would stagger it as Monday OFF, Bike Tuesday, Run Wednesday....then it's game on at camp.

    Of course, you don't HAVE TO test unless you feel the need to...so if you are dialed in for either the bike or the run, you can drop that test...plenty of work to do this weekend!!!!
  • Knighton1Knighton1
    Coach P-

    Did a FTP test and had a big jump to 253 (up from 230)! My question is how should I apply that new FTP to my IMTX training and race since it's such a big jump? For instance, I rode 5hrs this weekend at 179 watts, which was .78IF (based on 230w FTP). That was a hard ride and one that I know I couldn't run well after. However, that 179w is now only .71IF of my newest FTP. Should I ride my last few rides at the numbers based on my new FTP, old FTP or somewhere in between?

    Thanks,
    Chris
  • Coach PatrickCoach Patrick
    There's a big gap between 20 minute power, informative power. :-) Usually the race preparation. Is the period of time where we focus on transitioning that shorter power to your long-term power. While your fitness is improved, I doubt that transfer has happened or will happen in such a compressed schedule.

    Instead, I would trust your long four hour power that you know and ride that knowing that you're putting some energy in the bank by riding at a more conservative FTP.
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