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Help - Newbie on board!!! :)

nigelfranklynnigelfranklyn
in Group Discussion-Outseason November 2011

Hi everyone, I have been reading many of the posts for a little while and finally decided to jump in. Not sure how this works but I am looking for some guidance. So I started in late October, but I have been sick and have some aches and pains so I am few weeks behind. I did my threshold testing last week, finished the test but lost my data because my watch froze during the cool down. The week 8 test was better than my first, when I contemplated quitting triathlon. I also did my run test and bonked, went out too hard and had a hard time coming back, so my VDOT is now lower than when I started the program. image I am trying to figure out what I should do for zones in the next block which starts tomorrow for me. Also, what is the pace for the 200s and 400s? Is it still a function of my VDOT score, which 8:02/mile. Also, I was able to ride outside on Saturday and my wattage was way off from what I was noting on the trainer, am I missing something here. Should I retest both run and bike this week? Any guidance the group can provide would be greatly appreciated........ Thanks Much!!! Nigel

 

Comments

  • Shaughn SimmonsShaughn Simmons

    Nigel, first of all, I can tell you are a fighter because you seem to keep coming back to it regardless of what keeps happening evidenced finally by this post with some great questions.



    Consistentcy following the plan has been my best friend but is easier said than done with life getting the way often. It takes a lot of practice to figure out how to live to train and train to live my friend.



    Have you considered a re-test this week? Nothing holding you back from it and it would put you back on track with the rest of the team as well as take a lot of the speculation you are left with right now. Testing takes a lot of practice to get right, learn to pace, develop the mental 6 pack, etc. anyway.



    I would re-visit the testing protocol in the wiki for the bike focusing on the pacing guidelines there and strongly re-consider an FTP re-test this week. It is what it is at this point, and with a good test, you have very objective training zones from which to execute.



    Regarding the run, consider a redo this weekend on a track and go out a little conservative on the first mile if you need to. Yes, the V02 paces are based on your vDOT. You can use www.attackpoint.com vDOT calculator for those V02 interval times or follow the newly automated vDOT pacing guidance attached to your training plan now which is based on the Data Tool information you load after your Run TT is completed.



    The most important thing is to stick with it. It takes a long time, of being consistent to get faster, but I will say, work does work! I am approaching 45 years old and still setting both bike and run PRs as long as I stay consistent with the plan and hold myself accountable.



    Posting in the forums helps me do this and allows other, more experienced veterans to critique and give me advice along the way.



    SS

  • trigirl1203trigirl1203
    Nigel- I would recommend doing a retest for the bike and run this week. Re test maybe today on the bike, run wednesday, then do the scheduled bike thur, sat bike, sun run. I think it is better to find out your true numbers and have those to train with for the next several weeks than to train with numbers that you know are not a good representation of where your fitness currently is. Good luck!
  • Gordon CherwoniakGordon Cherwoniak

    Nigel,

    Here is a link to FTP testing and alternative methods to determine it below.  Personally I'd go with a retest as well.  Why?  If you use an altenate method it won't be comparable.  Many people see increase in outdoor FTP vs indoor.  The more you ride and test in each situation the better idea you will have on your particular difference.  

    I live in the great white north in Canada and am on a trainer all 20 weeks of the OS pretty much.  For this reason I always do my test on the trainer and if I get a ride outside in March the I am lucky.  I also like to do my final test indoors so that I have a number to compare(what was my increase) then after transition get another outdoor FTP when rested, but that's just me.   

    http://endurancenation.us.dnnmax.co...TP+Testing

    As for the VDOT you have less of an idea where your fitness is because you went out to fast.  As Shaughn mentioned go out a little conservative and then bring it home strong. 

    If you have been sick and missed a bunch of time do feel deflated if the numbers are lower.  You don't want to train at a higher vdot number as this could lead to injuries that's why you have to earn it with a test. 

    Good luck and post updates in the forum to keep motivated and share the failures as well.  It's a long 20 weeks on your own

    Gordon

  • nigelfranklynnigelfranklyn

    Thanks for the responses so far. One addtional question, I have a road machine as a indoor trainer, is there anything I need to do to get a more consistent read from the power meter? Many thanks.

  • Shaughn SimmonsShaughn Simmons
    Posted By Nigel Franklyn on 30 Jan 2012 05:50 PM

    Thanks for the responses so far. One addtional question, I have a road machine as a indoor trainer, is there anything I need to do to get a more consistent read from the power meter? Many thanks.





     

    Is this a trainer your bike is fitting into or a separate trainer in and of itself?  Keep in mind that if you are using your bike in a trainer like me and using a PT, the PT will always read 7-10% lower watts on the trainer vs. outdoor due to inertia effects and cooling. 

    See attached: alex-cycle.blogspot.com/2009/01/tur...ining.html

    SS

     

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