Kissena Coaching Program - Velocious Coaching

Aug 20, 2016 at 10:38 AM

Jill - will take a look at route and tweak if needed. I will review your files later today and give insight. Your FTP might be set a tad high. Heading out for ride but will post some thoughts on your data if that is ok (I think it will help a few others so using you as the example).

TimCusick

Aug 20, 2016 at 10:38 AM

Is it ok to use your data?

JillWhite

Aug 20, 2016 at 11:13 AM

Yes, No problem

TimCusick

Aug 25, 2016 at 12:58 PM

Jill I have not forgotten you. The delay was/is....you have a lot of bad data and that might be part of the issue. In professional terms, you power meter is whack! I cleaned the last 90 days and can send you a list but it is extensive. What do you have your FTP set at?

JillWhite

Aug 25, 2016 at 01:52 PM

Interesting. I don't exactly know why that would be, but I do use two different power meters: one on the wahoo kickr and my stages on my bike. I generally calibrate my stages every ride, but I never calibrate the wahoo (my husband usually does when he trains on it though, so it does get calibrated occasionally).

My FTP is set at 250, which had been fine with both the trainer and the stages up until I came back from our honeymoon at the end of June. After that I stopped being able to hit my numbers. How do you know it's a problem with the power meter and not that my FTP dropped after being on vacation for two weeks (this "vacation" included climbing Tourmalet, Luz Ardiden, Col Du Tentes, and other rides in Basque Country)?

TimCusick

Aug 25, 2016 at 01:54 PM

The power meter problem is data spikes with the combination of Stages and Garmin well known for. You have a lot of them. Mind if I post some screen shots and data?

JillWhite

Aug 25, 2016 at 01:58 PM

sure, go for it. I do know my power meters drop out a bit and also I've had some weird spikes on rides where I did not sprint at all and it will say that I did 1200 for 5s. Is that what you mean?

TimCusick

Aug 25, 2016 at 02:03 PM

Image: https://us.v-cdn.net/5019667/uploads/editor/3c/iglf194rpr1j.png

That is a classic example right there and one of two common spikes from Stages / Garmin (they both blame the other btw). Three second repeat of same number but the number is not real, note your speed

Jules

Aug 25, 2016 at 02:04 PM

ZOMG...

JillWhite said:

(my husband ...

Too.Much.Cute.

Image: https://media.giphy.com/media/xTk9ZGxg0D3FhsihwI/giphy.gif

TimCusick

Aug 25, 2016 at 02:08 PM

I was trying to find sample of the other spike but cleaned them all. Basically you see all zeros then suddenly a big number, like 1200.

JillWhite

Aug 25, 2016 at 02:09 PM

Yeah, I knew about that inaccurate data. I know that my sprint is only like 750 for 5 seconds. Those crazy high spikes aren't happening that often though as I check my data after each ride and if it says something over 750, I'm usually pretty suspicious. And yes, those spikes started happening after I got the stages. Before the stages I had a powertap wheel that never did that.

JillWhite

Aug 25, 2016 at 02:10 PM

But lately, I've been doing the majority of my workouts inside on the kickr. And besides that fact that I have not been calibrating it, I cannot hit the numbers that I used to hit in late May and June.

TimCusick

Aug 25, 2016 at 02:15 PM

OK, here is some advice, public so others can comment and help. First off take a look at this screen shot of your season. In WKO4 the model suggests that your FTP (Area #1)is 248 so right on with your thinking so tends to suggest FTP is set correctly. Area 2 shows some improvement in mFTP in May so that is nice so been on the upswing since May. Area 3 is a general observation. Red dots are INTENSITY (IF) of each ride and the yellow dots are DURATION of each ride. The lines are trend lines. What do you see?

Image: https://us.v-cdn.net/5019667/uploads/editor/dy/be794tn1ngih.png

TimCusick

Aug 25, 2016 at 02:17 PM

Now, most of us cannot generate the same power on a trainer then what we do outside, lots of reasons. So one solution is to reduce FTP / Targets while on trainer. 5% is typical.

JillWhite

Aug 25, 2016 at 02:21 PM

both have increased? So, does that mean that I'm tired? All of this points to the direction that I should be improving, but I felt like my numbers were so much better in late May/early June.

JillWhite

Aug 25, 2016 at 02:22 PM

I did multiple 1 minute efforts around 475 during that time and I don't think I could do that right now.

JillWhite

Aug 25, 2016 at 02:23 PM

And some of those 1 minute efforts were on the trainer

TimCusick

Aug 25, 2016 at 02:30 PM

In pic, both your mFTP and FRC (W) are high in June, losing some FRC since.

So "tired", lets call that fatigue. The key to building fitness is overreaching, meaning doing more of something (way over simplified answer) but rest is a key part of that. Rest decides what type of over reaching you are doing as there are two types. Functional Overreaching is when you are resting enough so your body has the energy to adapt, non-functional over reaching means you body to tired to adapt. In both cases you can sort of do the work, but results are better from one (I will let you decide which). You are not over training, that way beyond this, but maybe with the big trip, pushed both duration and intensity to far as a combo. The trainer is making it worse, I would set your trainer FTP at 240 and re-target your zones (or just drop 10 watts from target). Also, make sure you are eating well and getting lots of Vit B, C and Iron (not too much Iron). A lot of time over all fatigue of traveling, eating different and the stress of coming home can throw off the system.

JillWhite

Aug 25, 2016 at 02:38 PM

What is FRC?

Scott Kuhlke

Aug 26, 2016 at 01:55 AM

Tim, I'm preparing for the GMSR and following the training plan. Feeling good and improving my numbers.

Question, is there any good or neutral reason to race at Floyd on Tuesday evening prior to our first stage at GMSR (time trial)? I'm wondering if racing Floyd (1 hr all out, plus there and back at recovery), and skipping the openers scheduled for Wednesday and Thursday would be OK.

If my question screams "No good reason!!" , let me know that too.

Thanks!

TimCusick

Aug 26, 2016 at 11:15 AM

First, this tends to be an individual answer as each person performs uniquely under training load and strain but here is my general rule.

For a one day race I like an athlete to come into it with a little fatigue in there legs and will tend to error on the side of "too much" fatigue as I see the race better when "open"

For stage racing, acute fatigue over the course of the race is an issue so I tend to error on the side of being a little fresher as fatigue management over the course of the race is important.

Will let you chose.

Scott Kuhlke

Aug 26, 2016 at 01:44 PM

Thanks Tim. I appreciate your insight.

TimCusick

Sep 05, 2016 at 05:18 PM

All, with the holiday weekend and our training plans ending, typically this is the time we do some resting. Everyone should rest Monday, Tuesday and Wednesday as been at it all summer. I would like to start "transition and cross (not CX) training in October with focus on getting back to base training in early / mid Nov but that always make September a tough choice. What races are left, anyone pushing the road season out? Let ,me know and I can post plans.

TimCusick

Sep 05, 2016 at 05:19 PM

Also, hoping for some good results out of Green Mountain!

JillWhite

Sep 06, 2016 at 05:58 PM

Hey Tim,

There aren't anymore races on the calendar for me this year as there just aren't anymore women's road races to register for. Here's my report from GMSR:

Race Report

Stage I: 9th place. I bested my previous time by about 25s to finish at 18:31 with an average power of 264 and 34s back from the yellow jersey.

Stage II: 11th place. This was a sprint stage. The majority of our peloton stayed together, dropped about 10 people. I went too early for the finish when two other NYC ladies told me to hop on to their wheel with 500m to go. I was sitting 3rd wheel and we died. I still managed to sprint and hold 11th though for same time.

Stage III: 29th place I lost it on Middlebury. My legs felt like they were full of lactic acid and I couldn't even stand for more than 10s without feeling the burn. Also, my lower back was hurting before the climb. It was not my day. If only I could have held on to a chase group after Middlebury as they ended up meeting up with the main group and starting the App Gap climb together.

Stage IV: 8th place. Hardest Crit Ever. I wanted to quit at 17 laps to go. Every second of this crit hurt. I hung on and even led a lap or two. I was really good at taking the last corner and passed people each time, so on the last lap, I sprinted to what I thought was 4th place only to find out that there was a break of 4 up the field. I'm thrilled with 8th though. These women were so strong and relentless.

GC: 28th! Not happy with that result, but that's what happens when you have your worst day on App Gap.

BenFinoRadin

Sep 06, 2016 at 08:18 PM

Hi Tim – at GMSR I found that I was able to hang with the pack and sustain that effort until things would kick up into high gear due to a KOM or attack – at which point I'd get dropped. While this was only my second race (!) and I have room to improve when it comes to tactics, it felt clear to me that I need to increase my FTP, as I'm simply getting gassed and have nothing left to give when it matters most. I plan on racing as much as possible next season – park races and crits, plus Battenkill, Bear Mountian, and GMSR. I will be getting a trainer this winter, hitting it hard in January, and will be training with power for the first time. I'm thinking that going hard on whatever plans you have in the works will be good, since FTP seems to be central to a lot of your workouts? Anything else I should be adding to the mix or thinking about?

MaxThorn

Sep 08, 2016 at 02:40 AM

Hey @TimCusick, I'll be doing some cyclocross racing, mostly later in the season--a couple weekends each in October, November and December. I'm glad to be resting, since I began road racing in March. How do you recommend I spend the next few weeks/months?

I'll post my thoughts from GMSR separately, soon.

TimCusick

Sep 08, 2016 at 11:40 AM

Team: At this stage, seeing no big September events, I would rest for September. The reality is everyone has worked hard, built up a lot of fatigue and probably mentally ready for the break. Here is how I think we should play it:

Sept: Rest and recover. If someone needs some workouts let me know, can do something but I suggest being off the bike with one or two aerobic rides a week in this period. If over 40, maybe two to three aerobic rides.

Oct: Cross training (not Cyclocross) / Transition Back. Lets kick off October with a cross training webinar and cross training plans. I will present a few options in the webinar and load plans accordingly. I suggest Sept 26th at 8:00pm for the webinar.

Oct/Nov: Cross training and getting back to aerobic base work. Focus on functional strength, weakness correction, body movements and more.

Nov/Dec: Return to full endurance training, building foundation for 2017

Let me know thoughts and I can set up the webinar.

For those on the cyclcross plan, stick to the course.

BenFinoRadin

Sep 09, 2016 at 09:52 AM

Sounds good

TimCusick

Sep 09, 2016 at 10:25 AM

Team,

Here is the link to the Sept 26th Cross Training and 2017 Plan Overview Webinar (8:00pm EDT). https://attendee.gotowebinar.com/register/2868570138969204994

I will use this meeting to review the 2017 structure and some new highlights along with details and instructions for October / November cross training plans.