Goals Galore, v2.008 - Page 3

Computrainer during an active metabolic rate test - 215 was measured as AT for me - and yeah this is definitely a bit higher than I can sustain for a flat TT, though it is close to what I can do for a short (6 mile) uphill one. (I don't have power on my bike - still only hr, but yes AT for me is at 188, and I can only do about 183-184 during a TT without going POP!) I know how I measure up to the local women from riding with them (so does my coach - she's tested a lot of them!) and for what I'm talking about I think one of the better in the state comes up at 305 watts and around 20 lbs heavier than me - much, much stronger than I am. Compared to most of them, I am not very strong (though apparently I do have a lot of potential on the aerobic side - high VO2 - and yes I completely understand that this doesn't mean a thing if I can't get all the other parts of the system working)- and especially at TT's where I feel very slow indeed, not totally at the bottom of the 1,2,3, field (we all have to race together) but pretty close, though being as small as I am I get a good advantage travelling in the pack.

My coach pulled up a similar chart to the training peaks one, but it was only for men..... that put me in the fair category - and the very stong woman I referred to in the good - very good I think - so I'd say its definitely apples and oranges, what was measured that is.

i've no idea how the CT works out such stuff (active metabolic test)... but it's 1) likely that the CT isn't accurate and 2) you can say that your HR in one test compared to another meant your power was similar (or different). People have huge discrepancies in their HR on a day to day basis for a given power.

That's not to say that you're being coached badly/incorrectly/whatever, just that the data doesn't seem accurate.

ric

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http://www.cyclecoach.com

The CT was just the vehicle - could have been a ergo bike or what ever, but being on my own bike I think was preferable. The metabolic test was kosher - mask, measures both O2 & CO2. Accurate or not - I figure as long as its consistant - so if I go back and do it again, that any gains/losses are reflected correctly then its all good. It doesn't hurt that most of the other people are tested at the same place so if we're all off, then its still valuable to know. We're a pretty small community (women racing cyclists around here) so its relatively easy to know where you stand from a subjective perspective. Knowing a little less subjectively is just interesting more than anything - you can have great test results and still do poorly or the inverse not test very spectacularly but still do well - its more than just certain parts of your fitness, there's mental and tactical sides as well as physical ones. Still good to set measurable goals though I would think.

My main goal is to do a good run (~3:45) in my first Ironman in France next June. My plan for doing involves increasing my FT from 240 to 270 and lowering my weight from 76kg to about 70kg. This should make the bike leg comparatively "easy" so that I arrive at T2 with comparatively "fresh" legs.
-richard

1. Train consistently.
2. Drop 12 pounds to 160 lbs.
3. Be more agressive in races.

__________________
We are all made of stars.

Number 3 is easy, just do it.
Good luck with the weight, that takes dedication.

I know about #3....the mind is the hardest muscle to train in the human body!

The other stuff is just time and dedication....

-Js

Most of my goals will fall into place with this one:

-- increase FTP by circa 10% to 300 watts (4 w/kg)

I trained with a classic periodized program for 2007, but for 2008 I'm not. So, unlike 2007, I won't set "A Priority" races, a la Joe Friel. Instead my goals are somewhat less specific. Still:

Training goals:

• Raise my FTP power from 265W (estimated as I don't have a PM) by some ungodly huge amount. I weigh about 152 pounds, so that works out to be about 3.8W/kg. Let's make my goal 4W/kg, so my goal power is 276W estimated (I don't have a lot of weight to lose, but if I do that will be bonus).
• Break the 19-minute barrier on Old La Honda Road (San Francisco Bay Area climb). I wonder if 276W will do that...

Race goals:

• Win my first Cat 3 criterium. No particular one.
• OK, maybe I can set some more specific race goals: Win Coyote Creek Circuit Race and Watsonville Criterium. Ugh, that's a stretch goal!
• Win my first Expert cross-country race. Could happen, given the right course.
• Enter my first dirt short-track race, at Sea Otter Classic, and don't get pulled.
• Finish top-10 in any road race (likely 45+ open Cat). Any race will do; this is also a stretch goal!
• Provide invaluable service to my teammates in other races, helping them to win!

Honestly, that last goal may be the coolest; helping teammates can be a blast!

1. Make it to race season physically able to ride a bike... No casts.

2. Drop about 20 pounds before the season starts.

3. Get a top five finish in any road bike race.

4. Do good in track... didn't run this year (something about a cast on one arm, running and my back not agreeing) so I don't know enough to know what good for me is...

5. Finish a tri... basically this means surviving the swim, the rest I've got down.

6. Make swossa cross country(running)... I was two minutes off this year so I should make it considering that I won't be coming into the season totally out of shape.

• Train consistently and stay healthy
• Keep the weight down over the winter
• Functional Threshold Power (FTP): 420W (5.0 w/kg)
• 5-min max. power (5MMP): 500W (6.0 w/kg)
• MAP (25W/min ramp rate): 550-560W (6.5 w/kg)
• PB on local TT short and long courses: (21k/46k)
• Local big Sept. stage race: Podium overall and win TT stage.
• Canadian Nationals: Podium in the M40-49 ITT
• Help local U23 rider win the Natz TT (4th, only 16 sec from 1st last year)

Items 3 and 4 would be +20W to 2007 bests and all-time PB's (age 44).

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rmur

Master B cat 3 ,52 y. old (53 in 2 months)

07 races results : circuit: 2 nd, crit.: 2 nd , 3 rd
Road:1 st , 2 nd ,2 nd ,3 rd
TT: 1 ST ST. Team TT Champ. 32 mi/52.5 km 28.6 mph ( state Champion)
2 nd , 3 rd

I will have my 08 goals after my first FTP " 1 Hour of power" .

I started my first Block of LT( 25' to 40')( 10 days ) last week and ended today

day1:309w/off/day3:319w/off/day 5-6: 325w- 341w/off/day 8-9-10: 317w-330w- 338w ( best LT 30' 341w 5.2 w/kg). When i 'll be used to do LT i will do 2 days on and 1 day off .I see a stady increase in power ,but i need a nother block befort doing a 1 hour test ,it as been 5 months the last time i use my PM .

I like to work with block of 10 days ,then take fews days off ( recovery-2 or 3 days) and start a nother block , i will do " 1 hour of Power "(FTP ) on my 10 th day to have a very accurate FTP .Musher

1. Get up to 310-320FT by the time racing starts in April. Currently FT sits at 290. I weigh 73/4Kg

2. Get 5min Power up from 360watts to 390Watt

3. Win a race as a 3rd cat.

4. Get enough points to make 2nd cat status

5. By summer start riding with the E12's at the Crystal Palace crit and and begin finishing with the bunch. (got dropped everytime last season
)

5. Complete a 40Km TT in less than 60mins on a normal road bike set up

6. Help a friend with advice etc so he can finally complete the Etape Du tour in 2008, so far he has been pulled up by the broom wagon in his two previous attempts.

6. Get a top 25 place in any UK Cyclosportivs I happen to enter

I don't want to knock anyone's goals, but this strikes me as kinda strange. Sort of liking setting a goal to win our local hill climb TT on a mountain bike with knobby tires while the competition rides road bikes. Why handicap yourself? What does it prove? I can see a reluctance to dump a bunch of cash on a custom TT bike but what's wrong with clip on bars and maybe lowering your front end a bit? Aero bars are standard kit for TTs these days.

I'm just curious because I've seen a few guys posting similar goals in various threads and I don't get it any more than setting a goal of placing in a crit on a touring bike with full paniers.

-Dave

You gotta admit though. That would be pretty cool.