Cycling program v4.0 2011-2012 (Page 33)

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2015-01-15 4:17 AM
in reply to: Donto

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by Donto

Questions:

  1. Did you do the 5' & 20' CP tests?  If so did you track your HR for each? 
  2. Are you referring to total WO average HR or during any portion of them (e.g. during the intervals)?

Yes - I know (well I thought I knew) what the CP and HR levels should be.  Yesterday I'd brought along my Garmin to track HR and thus my original question as after 15 minutes I'd barely gone into Z2 ... average HR for the session was just into Z2 and max was only 10 beats higher than the avg. 

2015-01-15 10:35 AM
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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by Dorm57

Originally posted by Donto

Questions:

  1. Did you do the 5' & 20' CP tests?  If so did you track your HR for each? 
  2. Are you referring to total WO average HR or during any portion of them (e.g. during the intervals)?

Yes - I know (well I thought I knew) what the CP and HR levels should be.  Yesterday I'd brought along my Garmin to track HR and thus my original question as after 15 minutes I'd barely gone into Z2 ... average HR for the session was just into Z2 and max was only 10 beats higher than the avg. 

How are you determining what Z2 is?  Is it per Garmin's zones based on some age related method (e.g. 220-age) or is the Z2 based on your physiology per field LT testing?  Anyway, if you are using VP and did the CP tests don't sweat it. You can use the 20' test HR avg as something close to what your field LT test would be and calc the zones using the BT HR calculator.



Edited by Donto 2015-01-15 10:36 AM
2015-01-17 6:08 AM
in reply to: Donto

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Subject: RE: Cycling program v4.0 2011-2012

Thanks Donto, and again - I know what my CP and HR zones are. 

My question relates to the cycling program and is it by design such that early on the power output is at an easy level such that HR is mostly in Z1 - Z2?

2015-03-06 8:14 AM
in reply to: Dorm57

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Subject: RE: Cycling program v4.0 2011-2012

Hi all ... I've spent a lot of time on the trainer  this past month and up to now.  One further question on the cycling program relates to Day 23.  The program states:

  • MS:
  • 5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%

 

Does this mean to arbitrarily increase my CP values moving forward by 15% - 20%, or would I do so based on actual power output from the set?

2015-03-06 9:31 AM
in reply to: Dorm57

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by Dorm57

Hi all ... I've spent a lot of time on the trainer  this past month and up to now.  One further question on the cycling program relates to Day 23.  The program states:

  • MS:
  • 5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%

 

Does this mean to arbitrarily increase my CP values moving forward by 15% - 20%, or would I do so based on actual power output from the set?

Use the average power reading from the last interval of the set for the next week target.  But in reality you don't need to worry about it that much unless your programming it into a trainer with steady power control.  When I made the WO for MaximumTrainer program this workout was at a target of 117.5% +/- 5W, then following week was at 122.5% +/-5W.

2015-03-24 8:16 PM
in reply to: Donto

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Subject: RE: Cycling program v4.0 2011-2012

Hi all ... another question for Jorge's plan: Day 41 for the main set states: 20' as 2' @ 20MP, 2' @ 70%.

Does 20MP mean 20 watts over current max power, or a typo which is supposed to read 120%MP or other?  Thanks ...

2015-03-25 9:07 AM
in reply to: Dorm57

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by Dorm57

Hi all ... another question for Jorge's plan: Day 41 for the main set states: 20' as 2' @ 20MP, 2' @ 70%.

Does 20MP mean 20 watts over current max power, or a typo which is supposed to read 120%MP or other?  Thanks ...

It's the 20' power avg you achieved during the last testing round.  Should be in the neighborhood of 105% of CP.  You're in the unload week, that level should be "easy" now!  Have fun next week testing for the next phase, the fun is just beginning!

2015-03-25 9:31 AM
in reply to: Donto

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Subject: RE: Cycling program v4.0 2011-2012

Ohhh ... so 2" at the early on 20 min TT level and 2" at my present 70% level.  And yes, the 'fun' has begun ... the huffing and puffing has started.

Thanks ...

2015-10-19 2:56 PM
in reply to: Dorm57

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Subject: RE: Cycling program v4.0 2011-2012
How do I get involved? Can't seem to find the plan and I get directed to this group from the plan's page.
2015-10-19 7:08 PM
in reply to: tluckey

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by tluckey How do I get involved? Can't seem to find the plan and I get directed to this group from the plan's page.
Todd, this challenge thread has waned over the years.  But maybe for old time sake we could start another one for the 2015-2016 winter.  I know I could use a kick in the butt to get back on the bike!

2015-10-20 3:23 PM
in reply to: Donto

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Subject: RE: Cycling program v4.0 2011-2012
You could count me in. I also posted in Triathlon Talk and had a couple of others respond. Seems like we could get a decent group going.

2015-10-26 12:33 PM
in reply to: tluckey

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Subject: RE: Cycling program v4.0 2011-2012

I'm in real need of Jorge's Winter Cycling plan.  Is someone going to start a new thread for 2015-16?  Come up with a start date?  Etc.

2015-10-28 3:48 PM
in reply to: Hook'em

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by Hook'em

I'm in real need of Jorge's Winter Cycling plan.  Is someone going to start a new thread for 2015-16?  Come up with a start date?  Etc.

See http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=536806&posts=10&page=1\

Thinking Dec 1st time frame for starting out...

2019-01-05 6:25 AM
in reply to: JorgeM

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Subject: RE: Cycling program v4.0 2011-2012
Hi,

Does anyone know where I can find this complete workout plan in erg or mrc mode.
Thank you very much
2023-08-05 7:51 PM
in reply to: JorgeM

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Subject: RE: Cycling program v4.0 2011-2012
If you're new to using power, check this plan/thread out. It's some guided suffering.
2023-08-07 3:30 PM
in reply to: samoramobile

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Subject: RE: Cycling program v4.0 2011-2012

Originally posted by samoramobile Hi, Does anyone know where I can find this complete workout plan in erg or mrc mode. Thank you very much

I don't think it was ever created like that...this was before smart trainers and the like.  I know TrainerRoad has a few of the workouts.

If I were to do this, I'd just create my own workouts in Training Peaks.

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