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emiller7emiller7
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A quick question about my ride today.

Backing up a bit, last Monday I tested my VO2 max and 20min and I felt my results did not reflect where I am.  Even though it was an improvement from 185 to 225W, I felt like there was more in the tank.  I happened to be coming down with a little cold which I probably should have postponed the testing, but I was excited to see where I was because of the work that's been put in over the previous 8.  Anyway, in bw the 5 and 20 min test I yacked and felt dizzy but the show went on and I finished the 20 min ride with a 225avg.

 Today, on a 4x4 ride at Max with 3' breaks I tested and my 20 min avg power was 241 and felt like this is getting closer to where I am.  My question is because this ride did not follow a VO2 test, should I continue to use the 225W avg from last weeks test or moving forward should I run the calculator with the 241W and keep rolling?

I think I know what the answer is but I want to confirm it with the years and expertise of the group.

 Thank you for your help, Eric Miller IMTX15

Comments

  • Coach PatrickCoach Patrick
    Use the new FTP of 241 and see how it / you hold up. We can be a bit more aggressive with the bike #s as it's relatively low cost (as compared to the run).besides, you are on a tight timeframe to TX!!
  • emiller7emiller7
    Thank you Coach for the input.  I put them into play this morning for my ride and it felt good consistently across the 2 intervals. 
  • Coach PatrickCoach Patrick
    Nice! That is the DEFINITION of Free speed! Let's see how it holds up over a few sessions!
  • emiller7emiller7
    Quick schedule question.

    This weekend is a 5 hour bike / 40 min run brick wko on Saturday & 90 min bike on Sunday (Easter). With Easter this weekend my schedule is altered by family obligations like everyone else. With the weather looking "Tx camp like" (Rain, Drain and Train) Thurs / Fri and work schedule light Wed / weather awesome here in Ohio, would it be ok to do Saturday big bike wko on Wed (tomorrow), swim Thursday to recover, big Run Friday, and bike a 2 hour modified wko on Saturday with a light run post bike on Saturday leaving Sunday effectively open for Easter?? Also, next weekend is big race rehearsal weekend so my legs would be more fresh if I modified in this manner for this week. One last argument for wko change but I will do whatever you think is best, still nursing my knee a bit and I think if I had a good week and half between long ride tomorrow and RR next weekend it would be more than beneficial to finally and completely resolve the tightness / anterolateral knee pain that I have been experiencing. It is getting better thanks to the Rock Tape.

    Thank You in Advance for any guidance
  • Coach PatrickCoach Patrick
    Thanks for pinging me on the text... Now let me know how it went when you get the chance!!
  • emiller7emiller7
    Ride went well. At hour 3 took about a 5 minute break for refueling purposes, check in wife. Getting back on the bike, my left knee was a little stiff and on the downstroke and it was causing pain in the anterolateral region again. It migrated across my knee by the end of the ride, unfortunately. In total rode for about 4 1/2 and all in all a success. Knee continued to be sore for the next 3 hours and then poof, it went away. Really strange. No pain, full ROM. No issues.

    Today on my long run about an hour in after 6 miles at easy pace, same thing. A little flare up in the same part of my knee, stepped off for 5 minutes and worked it out with some massage techniques that my ART specialist gave me and poof, it went away. No pain the rest of the run at a pretty good clip for me. Totaled 14.5 miles strong and for me the longest I have ever run. Hard to believe that in less than 6 weeks I will run my first marathon. Operative word is RUN. This is my goal.

    I think my knee is finally starting to ADJUST to the higher volume training and is telling me for the time being you have a YELLOW light in regards to work load. Stay on schedule but exercise caution. Scrutinize every tinge of pain but don't dwell on it, you get the idea. I honestly think my body is just telling me to give it some time to catch up. All in all it feels great.

    Thanks for getting back to me so quick on text.
  • Coach PatrickCoach Patrick
    Sounds like there is still work to be done. If possible, I'd try to see someone 1x a week to get them to work on the area to keep you loose. Part of this game is walking that fine line, but in your case -- as it's your first -- we want to be cautious. I'd rather have you 90% trained but 100% healthy...ok?

    Following you on strava, some great work there!
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