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Location: Boston, MA
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| davidson3 - 2009-11-17 12:54 AM W3Q1 done. Loved it.
Are there any recovery weeks in this plan?
Not in a structured way. On test weeks the volume will be lower hence those will be sort of recovery weeks.
This is a general plan focused on cycling for the off-season hence on avg the training you'll do on a given week is 3-5 hrs (If you do the optional long ride). Add your swim and run and probably you'll do around 6-8 hrs of training per week depending on your goals, fitness etc. since every person has a different schedule, goals and ability levels it is pretty much up to you to tweak the plan to match your needs and decide when do you need a break.
With my athletes I don't set weekly rest days because 1) with proper training load management physically you don't need a rest day, 2)you recover faster with active recovery days and 3) since we all have other life priorities more often than not those get on the way of training forcing rest days.
I hope that helps. |
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 Silver member | JorgeM - 2009-11-17 9:39 AM davidson3 - 2009-11-17 12:54 AM W3Q1 done. Loved it.
Are there any recovery weeks in this plan? Not in a structured way. On test weeks the volume will be lower hence those will be sort of recovery weeks. This is a general plan focused on cycling for the off-season hence on avg the training you'll do on a given week is 3-5 hrs (If you do the optional long ride ). Add your swim and run and probably you'll do around 6-8 hrs of training per week depending on your goals, fitness etc. since every person has a different schedule, goals and ability levels it is pretty much up to you to tweak the plan to match your needs and decide when do you need a break. With my athletes I don't set weekly rest days because 1 ) with proper training load management physically you don't need a rest day, 2 )you recover faster with active recovery days and 3 ) since we all have other life priorities more often than not those get on the way of training forcing rest days. I hope that helps.
It helps immensely. I think philisophilcally it helps too. I always scheduled forced rest days, and then dissed on other priorities for training days. I should act like the amateur athlete that I am and train daily and understand that rest will happen as a matter of course.
Thanks again! |
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Regular
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Location: Iowa
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 Bronze member | Week 3 Q2 done this morning at 4:30 am.....didn't think I could pull it off but I have felt great all day. I coach high school wrestling so this seems to be my only timeslot left without taking family time....between practice and these bike workouts, my legs are toast today!!! |
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Coach
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Location: Boston, MA
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| Quick update on the power tap deal I posted a few weeks ago; I talked to the PT distributor and indeed he can offer special deals for complete Power Tap Pro (wired model laced on wheel already) and also on Power Tap elite (wireless model laced on wheel already). The final price will be available in a day or two and I'll post it here but it wille be a bit less of 649.00 for the for the PT pro and around 200.00 more for the PT elite. |
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Location: Leander, Texas
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| JorgeM - 2009-11-17 8:19 PM
Quick update on the power tap deal I posted a few weeks ago; I talked to the PT distributor and indeed he can offer special deals for complete Power Tap Pro (wired model laced on wheel already) and also on Power Tap elite (wireless model laced on wheel already). The final price will be available in a day or two and I'll post it here but it wille be a bit less of 649.00 for the for the PT pro and around 200.00 more for the PT elite.
Jorge,
I actually may be interested in this, but wouldn't want the PT already laced to a wheel. Can that be done, and if so, is there any further price break? I already have a used PT SL 2.4 (wired) in a training wheel, and am wanting to get a PT for my race wheel so that I can race with a quality wheel (with or without wheel cover at my option).
Just curious.
Edited to add: Is this deal available in a PT with a 24-hole configuration? Can't use a 32-hole PT in my 24-spoke race wheel.
Edited by Sharkboy 2009-11-18 7:44 AM
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Pro
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Location: Whizzzzzlandia
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 Gold member | Q1 week 3 done! 
That was schweaty! |
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| Lisa B - 2009-11-16 9:09 PM W3, Q1 in the bag. And man did those 5x1' in Z5 hurt!
X2 lovin' it though
Looking forward to W3 Q2 tomorrow after school. |
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Location: Chester, VA
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Silver member | Week 2 Q1 done.....Now to calculate zones from this or it will be useless info. Average HR 146 Max 157 (and it hurt) Enormous sweat puddle on my garage floor |
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Location: SC
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| Week 3 Q2 done. That wrkt brought some pain and sweat! Jorge thanks for the hook up w/ the PT. I am very interested. |
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Location: Chestertown
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| These workouts are really deceptive. I don't hurt all that bad during them or after, but the next morning is just pure agony. It's good stuff.
On another note my trainer is on carpet so the front wheel digs in some and my bike is basically positioned as if I'm always going slightly downhill, which is really annoying. I put cardboard under the plastic piece that holds the wheel but it's starting to settle again. Other ideas? |
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Location: Oregon City, Oregon
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Bronze member | trotpntbll - 2009-11-19 8:04 AM
On another note my trainer is on carpet so the front wheel digs in some and my bike is basically positioned as if I'm always going slightly downhill, which is really annoying. I put cardboard under the plastic piece that holds the wheel but it's starting to settle again. Other ideas?
You should have something under your front tire to lift up the front of the bike and basically level it. I use a phone book. They sell blocks specifically for that but they cost $$$ and they keep dropping phone books off at my door regardless of my want of them so I put them to good use. |
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Location: Arlington, VA
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| Is anyone else using erg files on their Computrainers? I've got two questions:
1) When the workout calls for 80%-85%, have you been programing, 80, 82.5, or 85?
2) Does riding based on erg files make us mentally lazy? I realize we're doing the work, but I wonder if it would be harder if we were pedaling against a constant resistance so we had to concentrate on maintaining the power. |
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Silver member | kcb203 - 2009-11-19 10:14 AM Is anyone else using erg files on their Computrainers? I've got two questions:
1) When the workout calls for 80%-85%, have you been programing, 80, 82.5, or 85?
2) Does riding based on erg files make us mentally lazy? I realize we're doing the work, but I wonder if it would be harder if we were pedaling against a constant resistance so we had to concentrate on maintaining the power.
I use the midpoint 82.5 and round up, usually to the nearest multiple of 5.
Yes, it makes me mentally lazy but allows to watch 2 & 1/2 men and not focus on the pain in my legs.
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Location: Lethbridge, Alberta
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Bronze member | marcag - 2009-11-19 11:06 AM
kcb203 - 2009-11-19 10:14 AM Is anyone else using erg files on their Computrainers? I've got two questions:
1) When the workout calls for 80%-85%, have you been programing, 80, 82.5, or 85?
2) Does riding based on erg files make us mentally lazy? I realize we're doing the work, but I wonder if it would be harder if we were pedaling against a constant resistance so we had to concentrate on maintaining the power. I use the midpoint 82.5 and round up, usually to the nearest multiple of 5. Yes, it makes me mentally lazy but allows to watch 2 & 1/2 men and not focus on the pain in my legs.
I do something similar. I use a spreadsheet where I enter the critical power (~ FTP) and compute the resulting power of each percentage from 50 to 120, five to a line. Looking at the spreadsheet, or a printout of it, I can see the power at both 80% and 85%. I just pick a power level divisible by 5 from within that range. I decide on which value to use from the range depending on how I'm feeling, lower if I'm tired and higher when feeling good. This lets me easily recompute the levels for a different critical power. |
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| trotpntbll - 2009-11-19 10:04 AM These workouts are really deceptive. I don't hurt all that bad during them or after, but the next morning is just pure agony. It's good stuff.
On another note my trainer is on carpet so the front wheel digs in some and my bike is basically positioned as if I'm always going slightly downhill, which is really annoying. I put cardboard under the plastic piece that holds the wheel but it's starting to settle again. Other ideas?
I use a old weight lifting book, its the right height. |
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Location: Chestertown
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| bzgl40 - 2009-11-19 11:09 AM trotpntbll - 2009-11-19 8:04 AM
On another note my trainer is on carpet so the front wheel digs in some and my bike is basically positioned as if I'm always going slightly downhill, which is really annoying. I put cardboard under the plastic piece that holds the wheel but it's starting to settle again. Other ideas? You should have something under your front tire to lift up the front of the bike and basically level it. I use a phone book. They sell blocks specifically for that but they cost $$$ and they keep dropping phone books off at my door regardless of my want of them so I put them to good use.
Turns out a phone book and the plastic piece provided with the trainer finally leveled it out. Thanks for the advice. |
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Location: Liverpool, England
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Silver member | Week3 Q3 done this morning. Boy it was tough, but I stuck to it.
Really enjoying the training so far - usually afterwards though! Thanks Jorge |
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| Ok week 2 testing done
20 min 220wt
5 min 255wt
Is that spreadsheet still on the blog?
Joe |
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Winter Cycling Plan Official Thread
