Last night I got went to bed at about 9:45 (before ella!) so when the alarm went off at 6am I was wide awake. I did mention to LL that it's nice doing these rides when it doesn't feel like a 4am start. The sun was very up when we rolled at 7.
We had a larger than normal group with Rob, Casey and Brian C. joining the usual suspects. I thought that we were going slower than usual due to the heat...it got pretty warm but our average speed was where it usually is, over 22 mph.
I felt pretty good for the most part and tried to take pulls at my FTP or higher...went through a couple not so good spots but ended up finishing feeling strong. LL get's the kJ award for 4100! He did a 20' FTP interval on the way out, and a 10' one on the way in...plus pulling like a madman... an impressive amount of work. I'm pretty happy with a 300TSS day, I wonder how I'll feel tomorrow.
Saturday, May 9, 2009
300 TSS
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24 hours later and the only thing my legs are saying is OUCH
Good pulls yesterday. Funny, my norm power and average power numbers were the same as yours, but my IF was at 0.861-a lower FTP (261w/63 kg))will do that. Next time I'll need to do the "super size" the ride and leave from LL's place. Glad to be one of the "usual suspects".
That IF seems high for a 90 mile ride...you sure you aren't sandbagging your FTP in WKO? ;-)
A lawyer "sandbagging", never. Well my average power in the 10 mile TT this week (23 minute effort) was 274 and that was my test number 3 weeks ago. For me the TT bike does shave some watts though so maybe my 25:00 number is closer to 280.
Mark, you looked pretty comfortable for riding almost 4 hours at .86 IF, but then again you are a long event specialist. I was at .74 yesterday.
MD...most people take 95% of a max 20' test as FTP, so figuring about 96% of a 25' test that would give you an FTP of 269w. Do you think you could hold this for an hour in a race (or with a gun to your head!) ???
It would be a very heavy order but I think that's possible. I am thinking of doing the State time trial, so maybe I'll find out soon enough what happens to me in an hour of agony.
(PS-Jay, thanks, some of my best hours are the last hour of the ride and almost never the first.)
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