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Need help from the WSM's!

SwanieSwanie
in General Training Discussions

I rode my RR#1 for IMCDA this weekend and then last night finally got all set up with WKO+. When I put my RR ride in it gave me these numbers:

My FTP is 245.

TSS-418

IF- .78

NP- 192

Kj- 4034

VI- 1.17

When I look at these numbers from my uneducated eyes I see that I worked way to hard for the entire ride. And would expect to fall apart on the run. I took sunday off per the workout schedule, and then swam and ran yesterday and hit my paces for the most part on the run. Based on a TSS of 418 I would have expected to be wornout two days later. Where can I find the information in EN to show me where these numbers should be at?

Comments

  • Tom GlynnTom Glynn
    Steve,

    For a 100+ mile ride at .78 IF I would expect you to be shelled for a day or so at least. My guess is that if you felt pretty good after the ride your FTP is probably higher than 245. Also, your VI jumps out as pretty high. Not sure the course you were riding on and if it was filled with stop signs, but you should be able to ride CdA with a VI of less than 1.1.

    I would send your power files to Patrick with the title "Crucible" and he'll analyze the files for you, give you some great feedback, and in the process you will learn a lot about power analysis.

    An IM RR ride should be ridden at an IF of somewhere around .7 IF

    Also there is a racing with power webinar which is excellent. Details here: http://endurancenation.us.dnnmax.com/Resources/Wiki/tabid/108/Default.aspx?topic=Racing+with+Power+Kit
  • mattsullmattsull

    Can't add too much to what Tom said. I am curious how your run was following the ride.

  • Steven FordSteven Ford

    Yes how did you feel on the run after? How did the ride feel?

     

    And like tom said a very high VI

  • ghernandghernand
    Steve,

    I am not a wicked smart member image ...but

    I ran the full loop, on Sunday, of the run, in addition to the hour run after the CdA rr ride. The hill we biked along the trail feels much different when u run it...and you have to do it twice. The city section is no slouch either.

    My TSS was 284.4 and my IF was 66%. VI: 1.12=too high.

    I feel fine and ready to go this week and I ran strong both days.

    Based on the rehearsal, I am going 68% on race day, but riding much more steady and focusing on staying aero.

    I'd advise an IF where u feel that you will not walk on the run. For most people, that is 67-72%.

    See you in a few weeks!

    Gh




  • Al TruscottAl Truscott

    Steve - I'm glad to see folks are asking about how you felt during the ride and run, and how you performed on the run. After a TSS of 400+, you should have been gasping at the side of the road rather than able to run for an hour. If you were able to get the run done within the pacing guidelines, and still able to train well after 24-48 hours rest, then the easiest answesr might be: your FTP is wrong, and you should get another test in outdoors before your next RR; or you PM was calibrarted improperly. Your numbers are more like what one would do for a HIM, not an IM, and I doubt you can sustain  sort of an effort implied by an IF of 0.78 for 6 hours/112 miles.

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