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Dawn's Macro - FTP

Dawn CassDawn Cass
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Hello Rich - hope you are well and enjoyed your birthday!

Just a quick question.....as I like to have targets in my head to shoot for.  ;-)

I started the JOS at 205 FTP and the target you gave me was 215.  On test week I achieved 218 so happy with that.

What is the new goal for end of the O/S?  Two years ago (before all the injury issues) I was at 230 so in my head shooting for that.  I don't feel as strong as I was back then however interested in your thoughts as to where I should shoot for next time time.

Thanks!

Comments

  • Dawn CassDawn Cass
    ...something else, do you have any suggestions to tweak the training schedule? Considering I missed the OS last year and have been faithful to the schedule this year, I really want to push it a bit more (but so much into injury category). Looking to get a big bump on FTP to hopefully take a good chunk off my time at IMMT in August. Am willing to add more rides or tweak the intermediate schedule to get there. Let me know.
  • Coach RichCoach Rich

    Posted By Dawn Cass on 22 Mar 2016 11:25 AM

    Hello Rich - hope you are well and enjoyed your birthday!

    Just a quick question.....as I like to have targets in my head to shoot for.  ;-)

    I started the JOS at 205 FTP and the target you gave me was 215.  On test week I achieved 218 so happy with that.

    What is the new goal for end of the O/S?  Two years ago (before all the injury issues) I was at 230 so in my head shooting for that.  I don't feel as strong as I was back then however interested in your thoughts as to where I should shoot for next time time.

    Thanks!

    Go for 230w! Your FTP can never be high enough. My high was 315w in 2010 when all I did was ride for 6mo, that's my benchmark that I'm always trying to get back to, but the closest I've gotten is about 295-300w during Ironman training. But you should always be trying to get back to that 230w and hopefully break past it. Good luck!

  • Coach RichCoach Rich

    Posted By Dawn Cass on 22 Mar 2016 05:41 PM


    ...something else, do you have any suggestions to tweak the training schedule? Considering I missed the OS last year and have been faithful to the schedule this year, I really want to push it a bit more (but so much into injury category). Looking to get a big bump on FTP to hopefully take a good chunk off my time at IMMT in August. Am willing to add more rides or tweak the intermediate schedule to get there. Let me know.

    If you wanted to, you could load up/print the Intermediate and Advanced plans, and do the Advanced bikes within the Intermediate Swim and Runs. Like a hybrid solution

  • Dawn CassDawn Cass
    Thanks Rich, will do so...and appreciate the response. Will look to get a meeting with you soon to chat live...would like some more advise and a bit easier over the phone.

    Have a great day.
  • Dawn CassDawn Cass

    Hello!  Thought a quick update is in order as we just finished JOS....it's gone so quickly!  Test day came in at 228 (vs my goal of 2 years ago of 230) so pretty happy with that.  Wasn't feeling my best on test day so in reality, I feel like I could have squeaked out 2 more watts on a normal day...but it is what it is.  Good news is that I raced WI last year at 220 so up from that mark, with approx 4 months to race day.

    Now in swim camp for the next couple weeks and feels a little to "quiet".  

    Will sprinkle in intermediate and advanced programs going forward and would like to know if you have any other recommendations on what to tweak in the coming weeks.

    Thanks.

    Dawn

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