IMCDA wk13 Long Bike Results
Time 4:50, Distance 81 miles, Elevation 2800, TSS 350, weight 191.5 (down 2.5 from IMSTG), ave HR 133. Ave NP 198. Assuming an FTP of 235, IF 0.84, VI 1.11. Tired but not wiped out.
I know my FTP is higher, I test next week.
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Comments
Time 5:01, Distance 87.4 miles, elevation 2273, TSS 260, weight 193 this morning (too many hot dogs and beer at Mariners' game last night), HR not syncing with Garmin, NP 165, IF .72, VI 1.07. Sit points, shoulders, neck, and quads not happy, but surviving; soreness caused me to stand a lot in last 1.5 hrs. FTP 229.
Doing it all again tomorrow in a self imposed big weekend as I may not get chance for a ton of miles over next two weekends.
Mark
Thanks for the tip on route 7. I looped 507 to 510 today from UP. Love the raised F250s cruising by at 80, but the wide shoulders are great.
I don't know what I was thinking avoiding hill work prior to STG. That was just dumb. I will run my long run tomorrow, per the EN template, and plan to climb.
This is my second year with power, and while I thought I had it down at Austin last year, clearly the gearing was an issue at STG. I swapped out for an 11-28 (damn near went to 33) the day I got home. I agree, it is a real difference. Incredible really. Now I need to update my FTP to get a better estimate of my zones, but I am starting to get a feel for RPE now (esp on the bike), which I think is more and more valuable as the overall training load is building up on the plan.
DS
If you are cruising 510 and want an extra hill workout, go down Ft. Lewis Road (no signs, so might have to mark it on Garmin) to the Tank Bridge gate. 1.5 miles down, then back up again...or you can jump the gate and do the hill on the other side too (which is one of my main training hills). I generally avoid the F250 areas:o) I've ridden full rehearsals in the Fort Lewis training areas and didn't see more than 20 cars/trucks. Sometimes it gets boring, so I'll shoot out and down Steilacoom/Dupont road to the Ferry landing and back (nice detour of this road is Solo Point - the hill before hitting the water is a beast).
After reading your .IF issues at STG, I've been playing around with my numbers as well. Rode today at around .64-.65, but still ended up at .71 with the bumps from hill climbing. Think I will likely take the lower numbers into CDA. Feel like I can still post a decent time; have to tell myself that sub-6 not that course is just not in the books. Think I rode around 6:35-6:40 last time. I'll need to retest soon as well, and really hoping that .71 is closer to a .69 with a higher FTP.
Anyway...have a good week.