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    Challenge session 1: 20km TT

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    Paul F
    Coach

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    Join date : 2009-11-02

    Challenge session 1: 20km TT

    Post by Paul F on Sun May 09, 2010 11:25 am

    Who's up for a challenge

    Beat the fluro over a 20km TT. I did mine today and I'll be doing one every 4 weeks so you can also beat the fluro by having the biggest % of improvement between tests.

    Come on you wusses, are you up for it???/ tongue


    20km TT


    Great way to keep the winter season alive and ticking, forget the LSD training, go short and go hard.


    fluro



    P.S: Results prior to the 9th of May don't count and just for the record the winning time was 25:28 = 47.kph affraid
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    Alex R
    **MicroMan World Record Holder**

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    Re: Challenge session 1: 20km TT

    Post by Alex R on Sun May 09, 2010 12:26 pm

    I'm up for it. Just gimme a sec and I will get 20km from my last TT and enter that Smile
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    Paul F
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    Re: Challenge session 1: 20km TT

    Post by Paul F on Sun May 09, 2010 12:29 pm

    Alex R wrote:I'm up for it. Just gimme a sec and I will get 20km from my last TT and enter that Smile

    You have to add 30sec for every year you are younger than me. I'm 40 by the way Razz

    fluro farao

    The judge as spoken

    Only joking by the way, but it would be interested to see how we can track our improvement against each other and those that jump on board. Then we could swap training ideas, sessions etc that we feel contributed to our improvements, what do you think?
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    Alex R
    **MicroMan World Record Holder**

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    Re: Challenge session 1: 20km TT

    Post by Alex R on Sun May 09, 2010 12:44 pm

    I took the first 20km of a 52km session from last weekend.

    20km in 30:09 OR 39.8km/hr
    Ave watts 298 (0.916 of FTP)
    Ave HR 169 (71% HR)

    I am way chuffed at a few things. Did a 1km TT in the pool in 15:54 this week. While not fast, it is nowhere near as slow as I expected. THat is a point to start from at least.
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    Paul F
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    Re: Challenge session 1: 20km TT

    Post by Paul F on Sun May 09, 2010 12:50 pm

    Nice work at only 91% of FTP.

    The thing I find hard about these short TT's is finding that redline, it's painful and just the smallest little rollers tip you over the edge. I have zero ability to take it over (above FT) and settle back down at FT at this stage.

    Something to focus on before the next race.

    fluro
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    Alex R
    **MicroMan World Record Holder**

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    Re: Challenge session 1: 20km TT

    Post by Alex R on Sun May 09, 2010 2:15 pm

    Power Meter will do exactly that for you Smile
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    Dave Tyno

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    Re: Challenge session 1: 20km TT

    Post by Dave Tyno on Mon May 10, 2010 5:08 am

    My only chance at this is to get the % improvement.

    Somewhere to do a relatively flat 20 km TT in Brisbane would be handy too.
    14 laps of Muzz is a bit tedious.
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    Alex R
    **MicroMan World Record Holder**

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    Re: Challenge session 1: 20km TT

    Post by Alex R on Mon May 10, 2010 10:57 am

    Muzza and Nundah are probably the safest places to do it. An other option would be the road from Samford to Dayboro but the surface is rubbish.
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    Blair V

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    Re: Challenge session 1: 20km TT

    Post by Blair V on Mon May 10, 2010 11:26 am

    Dave Tyno wrote:My only chance at this is to get the % improvement.

    Somewhere to do a relatively flat 20 km TT in Brisbane would be handy too.
    14 laps of Muzz is a bit tedious.

    Hahaha. Funny you should say that. I thought I might do it at Murarrie on Friday morning. Care to join me?
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    Dave Tyno

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    Re: Challenge session 1: 20km TT

    Post by Dave Tyno on Tue May 11, 2010 11:27 am

    Blair V wrote:I thought I might do it at Murarrie on Friday morning. Care to join me?
    Physio said no riding this week.
    Maybe next week to set a very low benchmark Shocked
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    Blair V

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    Re: Challenge session 1: 20km TT

    Post by Blair V on Wed May 12, 2010 10:41 am

    Dave Tyno wrote:
    Blair V wrote:I thought I might do it at Murarrie on Friday morning. Care to join me?
    Physio said no riding this week.
    Maybe next week to set a very low benchmark Shocked

    Cool. Let me know what day. I might do it this Friday anyway for shits and giggles. But only if I can get over this damn cold!
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    Paul F
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    Re: Challenge session 1: 20km TT

    Post by Paul F on Thu May 13, 2010 3:11 am

    Blair V wrote:
    Dave Tyno wrote:
    Blair V wrote:I thought I might do it at Murarrie on Friday morning. Care to join me?
    Physio said no riding this week.
    Maybe next week to set a very low benchmark Shocked

    Cool. Let me know what day. I might do it this Friday anyway for shits and giggles. But only if I can get over this damn cold!

    Good stuff guys,

    This is what it's all about, just getting out there with some mates and having a go. Who cares who has the fastest or slowest times. It serves as a benchmark and something to aim for in another 6 weeks time.

    Goodluck

    fluro
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    Dave Tyno

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    Re: Challenge session 1: 20km TT

    Post by Dave Tyno on Thu May 13, 2010 3:01 pm

    Blair should have a crack tomorrow on the Roadie, then next week on the new TT bike to compare the difference.
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    Blair V

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    Re: Challenge session 1: 20km TT

    Post by Blair V on Fri May 14, 2010 1:58 am

    Dave Tyno wrote:Blair should have a crack tomorrow on the Roadie, then next week on the new TT bike to compare the difference.

    That was the plan but I am struggling to shake a cold at the moment. Hopefully I'll get a chance to get out there on the roadie sometime in the next couple of days
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    Cameron G

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    Re: Challenge session 1: 20km TT

    Post by Cameron G on Sat May 15, 2010 3:28 pm

    Fluro, was that in full bling stuff or just training wheels?

    Im in like Flynn.

    I just have to find a course to do it on now that is free from traffic and flat.

    I might even ride my latest ride

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    Cameron G

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    Re: Challenge session 1: 20km TT

    Post by Cameron G on Thu May 20, 2010 6:42 am

    Lets just say that ive lost a fair bit of condition or the bike setup is quite right yet. Probably a combination of the two.

    Time 32:37
    Avg HR 175
    Avg Speed 36.9
    Avg Power 270.5
    My 20 km TT


    Looking back to a race i did on the same course in the lead up to IMOZ, i was able to ride it in 31:18 without any paceline. Looks like im going to have to work hard to get back to racing condition.
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    Paul F
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    Re: Challenge session 1: 20km TT

    Post by Paul F on Thu May 20, 2010 4:06 pm

    G'day Cameron,

    Thanks for sharing. I'll be doing my next 20km on the 20th June, so pencil it in and we'll compare improvements. Looking at your results, it looks like you just took it out too hard in that first 5km. eg declining HR profile and speed profile from the 5km mark onwards right up to about the 29min mark and then you kick it in. You also developed a bit of a second wind at the 10km mark, what was going on there? What's your threshold HR????, 170bpm???. Notice the erratic behaviour in your power profile just after the 10km, looks like your really fighting it (290 watts down to 230 watts and back up again ofr about 2-3 km)

    You could save 30-60sec just on execution.

    Have you ever wonder why we always have that strong kick at the end????

    Keep posting those graphs, it's good to see how other people execute the session, appreciate it.

    fluro
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    Blair V

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    Re: Challenge session 1: 20km TT

    Post by Blair V on Thu May 20, 2010 11:39 pm

    Tyno and I were thwarted by the rain this morning. But I am hoping to get out there on the weekend or Monday morning. My plan is to do it on my road bike and then do another one later on my new TT bike
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    Mick G

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    Re: Challenge session 1: 20km TT

    Post by Mick G on Fri May 21, 2010 10:46 am

    Blair if you are going Monday give me a call I should be able to make that.

    Cheers

    Mick
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    Blair V

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    Re: Challenge session 1: 20km TT

    Post by Blair V on Fri May 21, 2010 10:58 pm

    Will do Mick
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    Cameron G

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    Re: Challenge session 1: 20km TT

    Post by Cameron G on Sat May 22, 2010 11:01 am

    Fluro

    Im not sure of my threshold HR, im not really sure on anything. Ive just got the powertap so i have just been using it but not analysing it as the data i have got had been pretty erratic due my slackness in training. I agree completely with your assessment that i took it out too hard in the first 5 km, and the excuse im using is that i was just looking at the speed at that stage and from previous (pre IM) races on the course i could easily hold that speed for the whole 20 km. Ive lost alot of condition since IMOZ and thats because ive only ridden along the lines of about 200km. I now have an idea on where im at physically and it sure isnt at my peak those months ago.

    I cant wait for the next one as i know for sure ill perform better especially if ive got enough data to start using power figures.

    Between now and 20th June i hope to do a full 40 threshold test and then be able to workout Treshold HR and Power.
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    Dave Tyno

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    Re: Challenge session 1: 20km TT

    Post by Dave Tyno on Sun May 23, 2010 6:21 am

    I snuck mine in just now.
    37:09 avg 32.3 kph.
    Avg hr 173 max 189
    Max cadence 111 avg 86.
    Not sure if I can get any more info from the Polar.
    First 3 laps definitely felt the quickest.
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    goughy

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    Re: Challenge session 1: 20km TT

    Post by goughy on Tue May 25, 2010 8:59 am

    Might have to try this on the weekend. I'm guessing I'll be down around 30k/hr average. But we'll see if the knees will let me get my hr up higher. I'll use the usual course we have up in 'woomba and just set the garmin on a workout of 20k's, so it won't be an exact number of laps as the course is like 3.61k.
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    Paul F
    Coach

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    Re: Challenge session 1: 20km TT

    Post by Paul F on Tue May 25, 2010 12:16 pm

    Dave Tyno wrote:I snuck mine in just now.
    37:09 avg 32.3 kph.
    Avg hr 173 max 189
    Max cadence 111 avg 86.
    Not sure if I can get any more info from the Polar.
    First 3 laps definitely felt the quickest.

    G'day Dave,

    Can you post your graph?, then I can give you some tips on what to look for. Graphs let me the most when it comes to analysing data.

    fluro
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    Paul F
    Coach

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    Re: Challenge session 1: 20km TT

    Post by Paul F on Tue May 25, 2010 12:18 pm

    goughy wrote:Might have to try this on the weekend. I'm guessing I'll be down around 30k/hr average. But we'll see if the knees will let me get my hr up higher. I'll use the usual course we have up in 'woomba and just set the garmin on a workout of 20k's, so it won't be an exact number of laps as the course is like 3.61k.

    The important thing is to keep the course repeatable, that will keep the variable down and then give you some honest feedback on how you are progressing.


    fluro

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