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Micro Thread for Dre's 2017 Road to #Awesome #SavageMan

Andre FraserAndre Fraser
edited March 6, 2017 6:04PM in Coaching Forum 🧢
My micro thread to stay accountable for my BHAG of killing it in the 2017 SavageMan MD ride in September 2017

Comments

  • Coach PatrickCoach Patrick
    @Andre Fraser - I haven't heard BHAG in a while. Let's do this. I am here to help. How are the workouts lining up for you right now? 

    ~ Coach P
  • Andre FraserAndre Fraser
    @Coach Patrick  I am working on my two weak points the swim and the run.

    I did my first run today for 10 x 1 min strides with 1 min rest.  Felt decent, but I definitely felt heavy.   
    I also listened to @Coach Rich  and found a local Masters Swim Coach to help me work on my swim technique for the next two weeks.   I'm really pumped about this.  I also just ordered this trigger point roller to really target the tightness in my left calf muscle https://www.amazon.com/dp/B00FP1SXLM/ref=sr_ph_1_a_it?ie=UTF8&qid=1489026816&sr=sr-1&keywords=trigger+point+roller
     

  • Andre FraserAndre Fraser
    I did my first swim coaching class today and I am happy I did.  The coach was really patient and had me stop trying to freaking hard in the pool.  It's actually interesting that  by the end of the 30 minute session I was swimming more relaxed and expending much less effort.  Now to implement the single drill he give me.  
  • Andre FraserAndre Fraser
    My new Powertap wheels arrived yesterday, so it's time to put these babies to the test.  Do I just do my bike power test as a substitute for one of my cycling workouts @Coach Patrick
    ?


  • Coach PatrickCoach Patrick
    @Andre Fraser -- Sounds like that coach is a gem. Capture that feeling...it will be fleeting but getting it back regularly will be key!

    What a beauty...and EN colors no less!!! :smile: I want you to ride with power for at least two weeks...then yes, Monday off and we test on a Tuesday. But just getting used to, and using, power will be key. How to lap, what numbers are "normal", etc.  Test info is in the Bike Wiki.

    Super pumped for you!

    ~ Coach P
  • Andre FraserAndre Fraser
    @Coach Patrick , wish I had seen this before doing my power test tonight.  It was painful :-)  I'm a quick study and will keep tinkering around with it.  Does this mean I should retest in 2 weeks?
  • Andre FraserAndre Fraser
    Now I have to go dissect my laps to get the avg power an so on.
  • Andre FraserAndre Fraser
    edited March 11, 2017 10:39PM
    Bike Test Results (Take 1)

    i finally figured out how to use Garmin Connect to find Avg and Normslized. Power for a lap.  According to my Powertap/Garmin, my Avg power for the 20 mins test was 158W and normalized power was 162W

    Subtract 5% from Normalized gives my FTP =153.9W

    is this the correct way calculate FTP using normalized power for the 20' TT?

    is there a way to extract a segment of a lap to get the avg and normalized power?
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