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Old 05-20-09, 02:09 PM   #1
ridethecliche
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First Meeting with Coach and LT Test

Title says it all.

LT Wattage: 255W
LT HR: 190
LT W/Kg: 3.74
Aerobic Threshold: 160W
Max Watts:300

He basically jumped the wattage by 50 every 4 minutes.

My FTP was set at 270, and now I've moved stuff down to reflect LT Wattage. Coach was a little upset that I didn't go into the pain cave for long enough to get 10mm lactate, but that should happen when I do the next test in 6 months.

He said it's a good thing that I train with power because my HR skyrockets a bunch and would make it really hard to train with just HR.

I had a good talk with him regarding muscle recruitment, energy source recruitment, and his training philosophy.

He wants me to ride a bunch at or below my aerobic threshold since that's where you're doing fat utilization, and his rationale is that you want to be able to be in your aerobic threshold when you're sitting in the pack, and training here will bring that up, so whenever I'm not doing an interval, I'm supposed to be riding at or below aerobic threshold to push it up.

It's weird because my FTP was set higher, and I'd successfully been doing 2x20's at this wattage (and I told him that), but I'm going to let him do his job and I'm going to listen since I trust him. The next few days' prescription looks easy in comparison to what I was doing earlier.

Lets see what happens to my body over the next few months.
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Old 05-20-09, 02:11 PM   #2
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Months are too long rtc, just double any workout he gives you, see those results next week K?
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Old 05-20-09, 02:12 PM   #3
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I'm not 100% sure, but I think LT Wattage and FTP are not the same (conceptually or actually).
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Old 05-20-09, 02:14 PM   #4
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I'm not 100% sure, but I think LT Wattage and FTP are not the same (conceptually or actually).
They're not.
Truth.

He lowered my FTP to 265 from 270 on wko.

Edit:

As for recovery.
My Max HR during the test was 198.
1 min later it was 160, and then down to 137 after 2 min.

Not sure what that means though, haha.

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Old 05-20-09, 02:16 PM   #5
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Title says it all.

LT Wattage: 255W
LT HR: 190
LT W/Kg: 3.74
Aerobic Threshold: 160W
Max Watts:300
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Old 05-20-09, 02:18 PM   #6
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You can push yourself to do 2x20's above your LT (and your one hour FTP).

In my program at least steady state intervals are done at or just below LT.

So you could do 2x20's with your wattage set too high and still finish them, you'd just be working harder than prescribed.
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Old 05-20-09, 02:26 PM   #7
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FWIW, I'm 20 and the max was 198 before I overheated.

If I had my room fan in front of me in addition to his fans, I think i could have managed 300W for a little longer maybe 30-60 secs more. I started overheating way early.

(I may or may not have had dranks last night, though I did get a great nights sleep and managed to convince my friends to let me go to bed and not go out instead haha).

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Old 05-20-09, 02:29 PM   #8
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You can push yourself to do 2x20's above your LT (and your one hour FTP).

In my program at least steady state intervals are done at or just below LT.

So you could do 2x20's with your wattage set too high and still finish them, you'd just be working harder than prescribed.
He has me doing 4x10 at LT tomorrow. With 2x20 tempo the following day.
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Old 05-20-09, 02:38 PM   #9
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Originally Posted by ridethecliche View Post
FWIW, I'm 20 and the max was 198 before I overheated.

If I had my room fan in front of me in addition to his fans, I think i could have managed 300W for a little longer maybe 30-60 secs more. I started overheating way early.

(I may or may not have had dranks last night, though I did get a great nights sleep and managed to convince my friends to let me go to bed and not go out instead haha).
Some of us run a little hotter than others, lol! I'm 27; this was from 4/14/09



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Old 05-20-09, 02:40 PM   #10
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Some of us run a little hotter than others, lol! I'm 27; this was from 4/14/09
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Old 05-20-09, 02:46 PM   #11
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Some of us run a little hotter than others, lol! I'm 27; this was from 4/14/09



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I thought that was the average HR, then I realized that would mean your average wattage was at 1100+...
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Old 05-20-09, 02:47 PM   #12
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I thought that was the average HR, then I realized that would mean your average wattage was at 1100+...
Man, wouldn't that be nice??

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Old 05-20-09, 02:47 PM   #13
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Indeed, I used to spend entire sprint xc ski races at 210-215.
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Old 05-20-09, 02:49 PM   #14
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Indeed, I used to spend entire sprint xc ski races at 210-215.
Yeah, but I'm an old guy now.
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Old 05-20-09, 02:59 PM   #15
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A quick note about coaching: it's a two-way street. Communication in both directions is what makes it work, and what makes you faster. If something doesn't make sense to you, ask him about it. Make him explain himself. Any good coach can.

Keep in mind that you are paying for more than just a training plan, and just any old training plan is not going to make you any faster (unless you currently train like a moron). Make sure you are getting everything customized to YOU, your needs, your weaknesses and strengths. That is where the strength of coaching lies. Sounds like you got a good one, so make sure you utilize him.
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Old 05-20-09, 03:02 PM   #16
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Originally Posted by ZeCanon View Post
A quick note about coaching: it's a two-way street. Communication in both directions is what makes it work, and what makes you faster. If something doesn't make sense to you, ask him about it. Make him explain himself. Any good coach can.

Keep in mind that you are paying for more than just a training plan, and just any old training plan is not going to make you any faster (
unless you currently train like a moron). Make sure you are getting everything customized to YOU, your needs, your weaknesses and strengths. That is where the strength of coaching lies. Sounds like you got a good one, so make sure you utilize him.
Crap-shait!!! I've been doing it wrong!!

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Old 05-20-09, 03:04 PM   #17
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Originally Posted by ridethecliche View Post
LT Wattage: 255W
LT HR: 190
LT W/Kg: 3.74
Aerobic Threshold: 160W
Max Watts:300

My FTP was set at 270, and now I've moved stuff down to reflect LT Wattage. Coach was a little upset that I didn't go into the pain cave for long enough to get 10mm lactate, but that should happen when I do the next test in 6 months.
Quote:
Originally Posted by bdcheung View Post
I'm not 100% sure, but I think LT Wattage and FTP are not the same (conceptually or actually).
Quote:
Originally Posted by ridethecliche View Post
They're not.
Truth.

He lowered my FTP to 265 from 270 on wko.
This stuff is pretty confusing. What is the difference between FTP and Lactate Threshold? I understand that LT is the intensity at which lactate starts entering the blood faster then it is removed and FTP is the power you can maintain for approximately one hour steady state. In the training and racing with a power meter book they state that AT, LT, MLSS, OBLA and just threshold are all the refering to the same thing.
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Old 05-20-09, 03:32 PM   #18
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This stuff is pretty confusing. What is the difference between FTP and Lactate Threshold? I understand that LT is the intensity at which lactate starts entering the blood faster then it is removed and FTP is the power you can maintain for approximately one hour steady state. In the training and racing with a power meter book they state that AT, LT, MLSS, OBLA and just threshold are all the refering to the same thing.
They are and they aren't.

Think of FTP as CP60, but I think you can do LT for longer than that because while you're using a lot of energy, you're still not building up lactic acid.
(I'm not 100% sure of this though.)
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Old 05-20-09, 05:41 PM   #19
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A quick note about coaching: it's a two-way street. Communication in both directions is what makes it work, and what makes you faster. If something doesn't make sense to you, ask him about it. Make him explain himself. Any good coach can.

Keep in mind that you are paying for more than just a training plan, and just any old training plan is not going to make you any faster (unless you currently train like a moron). Make sure you are getting everything customized to YOU, your needs, your weaknesses and strengths. That is where the strength of coaching lies. Sounds like you got a good one, so make sure you utilize him.
Yeah, Aidan's the man.

I've ridden with him in the fall when I started riding, and he was really trying to motivate me to push myself even though I hadn't seen any form since my accident. Good coach, good person, and all around nice guy.

His bio for anyone interested:

http://www.charlescoaching.net/Aboutthecoach.html
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Old 05-20-09, 05:56 PM   #20
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Build Begins!!

legs are rockin as I opened them up for the first time in a while today... twice.

AM: super-SST. 91' @ 90%. 325w. a solid 1800kj interval. and I negative split the WO... last 30' @ 340AP.

PM: steep hills 7x2'. 1 minute recoveries. first 6 reps @ 441 (123%), last @ 480.

R+R week worked!

-L
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Old 05-20-09, 06:02 PM   #21
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Build Begins!!

legs are rockin as I opened them up for the first time in a while today... twice.

AM: super-SST. 91' @ 90%. 325w. a solid 1800kj interval. and I negative split the WO... last 30' @ 340AP.

PM: steep hills 7x2'. 1 minute recoveries. first 6 reps @ 441 (123%), last @ 480.

R+R week worked!

-L
Lol, wrong thread Leo!
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Old 05-20-09, 08:33 PM   #22
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Lol, wrong thread Leo!
Wrong thread but geezus... 325 Watts for 90 minutes... Maybe in my next life. If I start doping now.
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