Incorporating a Big Boyz Varsity Ride into Last 12 Weeks of IM Plan and WKO+/Garmin Connect Discrepa
Happy Spring EN!
The 12 week countdown to IMC has begun! Queue "The Final Countdown" music!!! I’ve finally heeded the coaches’ advice and am starting to ride with a strong group of cyclists and triathletes. It is a Big Boys Varsity Ride - a serious no-holds-barred lets-rip-each-others’-legs-off kind of ride. I’m really excited that I’ve managed to stay with the A- or B group and not get dropped. *** Shameless plug for EN! *** Today was my fourth ride with them in six weeks and I’m starting to feel more comfortable. I don’t appear to be making a complete fool of myself although as the only chicka I still kinda stick out a little.
In previous seasons I spent a lot of time the trainer or with slower partners surging ahead and circling back as means to get my intensity and specified workout in. This year I find myself in a different dilemma. I’d like to continue incorporating it for at least some of the last 12 weeks of advanced IM as I can literally almost FEEL myself getting stronger but I don’t know how and the strings I could find don't quite answer my question. Most weeks of our IM plan call for a ride on Saturday with some FTP work followed by an ABP ride on Sunday. For example, next week’s Saturday ride calls for a total of 45’ @ FTP. My FTP is 200w and today I spent about 34 minutes at or above that. Actually some of it was well above 200w and I’ve parsed that out below.
My questions are:
- How could (or should) I incorporate this Sunday ride into the last twelve weeks of the advanced IM plan?
- And even more fundamentally when trying to achieve comparable targets are we shooting for a certain number of minutes at FTP, a certain IF for a given time or a certain TSS? Offhand, I’m considering moving the 3 hour APB ride to Saturday and substituting the 4 hour FTP ride for the Big Boyz ride (extended to the prescribed plan length) on Sunday.
- Thoughts? Better ideas?
- Less importantly, can anyone help me reconcile WKO+, Garmin Connect and my Garmin 800? On the unit I have my recording set to 1 second, auto pause is off and I am not including zeros. I’ve received conflicting info on what to do to rectify this and it’s driving me bonkers.
Thanks! 
Here is the ride in Garmin Connect: http://connect.garmin.com/activity/185290721
Time (in minutes) today in 10w increments:
200 6.75
210 6.00
220 4.25
230 3.25
240 2.50
250 2.00
260 1.50
270 1.50
280 1.25
290 1.25
300 1.00
310 1.00
320 0.25
330 0.25
340 0.25
350+ 1.25
Metrics out of Garmin Connect and on the 800 (hey, at least these match!)
Avg Power: |
160 W |
Max Power: |
536 W |
Max Avg Power (20 min): |
194 W |
Normalized Power (NP): |
174 W |
Intensity Factor (IF): |
0.87 |
Training Stress Score (TSS): |
213.7 |
Metrics out of WKO +
Entire workout (145 watts):
Duration: 3:09:19 (3:10:58)
Work: 1642 kJ
TSS: 221.9 (intensity factor 0.84)
Norm Power: 168
VI: 1.16
Pw:HR: 0.44%
Pa:HR: 1.54%
Distance: 60.035 mi
Elevation Gain: 2041 ft
Elevation Loss: 2060 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Power: 0 536 145 watts
Heart Rate: 83 170 138 bpm
Cadence: 5 174 86 rpm
Speed: 0 47 19.1 mph
Pace 1:17 0:00 3:08 min/mi
Altitude: 71 919 503 ft
Crank Torque: 0 789 142 lb-in
Temperature: 46.4 53.6 48.2 Fahrenheit
0
Comments
What Patrick said. The concern is getting enough aerobar time (assuming you're drafting on Sunday and therefore not in the bars). So dial down the intensity of Saturday (try to keep the time, or drop it just a bit?), lock yourself in the bars, and then hammer on Sunday. That's a VERY valuable ride for you and you may find yourself need to adjust Monday a bit. Also, this aerobar stuff becomes very important about 8wks out, until then you don't have to be too concerned about it.
Hi!
Awesome! Chick'em at every opportunity and learn how to hang on a wheel to stay on board!
These rides are invaluable. You'll work sooooo much harder than you would solo.
Hi Jenn,
If I'm interpreting your statement above correctly, you are stating that the first half of your Sunday group ride is 50/50 in your aerobars...Is that correct? If so, please change that to 0/100...in other words, please do not ride in your aerobars during a group ride. It is extremely dangerous for you and the group. The only way to do this is to stay about 5 bike lengths off the back so you have time to react if something happens in front of you that may require a quick change of direction or application of the brakes.
If I misinterpreted you, then please ignore my statement and I apologize.
-Keith
Hi Keith,
Thanks and no worries! No drafting in aerobars and the rest of the group abides by that as well. I didn't phrase my scenario clearly but the 1/2 that isn't is either when I'm not on someone's wheel or when I'm on my own to and from home. After all, the #1 priority of every ride is to survive!
Unless you're in the very back, or sometimes (if you have earned the trust/respect of the group) on the very front!
I ride with very aggressive Roadies Tue/Thu here, and after doing my time, they're okay with me in those two positions in aero. They actually like me in front in aero, esp on the long flat out drags and slight declines where gravity works for my advantage!
@ ;Steve it's from NWTB in Kent. Would love to see you out there!
Sundays 7:30 AM: The Sunday ride is longer and a bit speedier The route tends to change from week to week but will almost always head down Auburn Black Diamond and the north on Green Valley Road before coming back up the hill and heading east. Anyone is welcome but there's no one bringing up the rear to fix flats or shoot the breeze, so be prepared to meet those needs on your own and find your way back to the shop if necessary.There are some speedy kids that show up at this ride, so if you're looking for a challenge, the front of this group might do it for you. Email Brad to be added to the contact list.