Half Hour of Power

[Paul H]

I can only manage 1/2 hour once a week on a turbo and I never look forward to it.

Date------ - Av W Cad - Av HR Pwr/HR Pwr/Wgt
23-Oct-08- - 286w-- 85-- 163-- 1.75-- 3.97--
30-Oct-08- - 296w-- 82-- 164-- 1.80-- 4.11--
06-Nov-08-- 301w-- 84-- 166-- 1.81-- 4.18--
13-Nov-08-- 325?? 90-- 170-- Forgot to zero PowerTap after battery change
16-Nov-08-- 302w-- 86-- 167-- 1.81-- 4.19--
19-Nov-08-- 310w-- 86-- 166-- 1.87-- 4.30--
25-Nov-08-- 314w-- 91-- 166-- 1.89-- 4.36--
09-Dec-08-- 311w-- 87-- 163-- 1.91-- 4.32--

The best thing about a Powertap is that you can see small improvements in fitness (acurately).

I dont go full bore (I averaged 170HR for 2 hours at the Worlds Duathlon) and use the session to monitor\improve my fitness level with the intention of chipping away at the average power each week. As usual, the wattage increases quite quickly at the start and further increases will start to drop off. I will be happy if my wattage increases by 1w a week up to end of March. Cycling is not my main sport now I am concentrating my quality sessions on running and swimming as they are my limiters.

I have found that my Pwr/Hr is stable relative to my fitness for these sessions - I know Juerg could in his usual 1000 words knock this. Thats assuming I do the turbo at the same time of day and in the garage and it is cold. I monitor my Pwr/hr again with the intention of making small improvements each week. Sometimes I dont feel up to going too hard and the Pwr/hr will indicate if Im still improving. Ive just got over a cold/flu and still have crap in my lungs so my turbo today was a bit down from last but my pwr/hr is up so I am confident I am going the right way.

Beleive it or not, I have increased my cadence on these sessions to improve my running off the bike.

My cycle training program at the moment is cycle to work 3 days 8.5 miles each way, Sat CR and 30min Turbo.

[Toks]

Cool nice post

[Dominic]

Sounds about perfect Paul, good luck with it. I will be interested to see how you get on training for the different disciplines, time and quality wise. My brother is trying to get me doing triathlons with the aim of doing Ironman UK in a couple of years, so keep us updated with the progress.

Does this mean you won't have time for the chaingang in the new year?

[Paul H]

I have an Ironman on my to do list as well.

Not sure about the chain gangs, perhaps every other week.

[Sylv]

Nice one Paul, I will be having a go at these. As we were pretty matched on the clubrun recently I would expect to be able to push 80% of that ie 250 watts @ 165-170bpm without going too hard.

Now - you've got almost every training aid for cycling as well as for running ... have you got one of those super-slick wetsuits for swimming yet then? Have you tried Total Immersion? Do you swim with mittens to train you not to use your hands too much for propulsion (I had to do that for TI)?

[Robh]

[quote="Sylv"]Nice one Paul, I will be having a go at these. As we were pretty matched on the clubrun recently I would expect to be able to push 80% of that ie 250 watts @ 165-170bpm without going too hard.

[Sylv]

For 3 minutes though for half an hour? RPE was 7 so maybe ,,, wil llet you know

[Robh]

[quote="Sylv"]For 3 minutes though for half an hour? RPE was 7 so maybe ,,, wil llet you know

[Paul H]

I do have a wetsuit and done the total immersion stuff. Swimming is not coming easily to me and progress is slow. Does anybody know a coach?

Sylv - it would be interesting to see what you can do. I guess it will be lower but you are lighter and a lot more aerodynamic.

[Snoop Doug]

[quote="Paul H"]I do have a wetsuit and done the total immersion stuff. Swimming is not coming easily to me and progress is slow. Does anybody know a coach?

Sylv - it would be interesting to see what you can do. I guess it will be lower but you are lighter and a lot more aerodynamic.

[Paul H]

Could be just what I need - please let me know.

Thanks

Paul

[Marek]

Its probably got something to do with that mop on your head. Get all your hair shaved off, bound to improve you swimming times. I am happy to give you some more top swimming tips like these but it will cost you.

Next time you go swimming get someone to video your swimming using a digital camera, send me the file and I will take a look (I could do with a laugh).

Cheers

Marek.....

[carl f]

Paul
Crystal palace tri club has a very good swim coach
He also coaches one to one outside the club
Carl

[Marek]

http://www.croydonamphibians.com/

Try these guys, didn't do too bad a job with Steve and Mark Bayliss.

Cheers

Marek.....

[Paul H]

Im getting videod tonight so will post on youtube.