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2011-09-24 5:56 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
trigal38 - 2011-09-24 6:34 PM

Yikes.

Maybe I change my mind!!!!!!!!!!!!!!

No, no, whatever you do, do not change your mind!



2011-09-25 2:55 PM
in reply to: #3317927

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Subject: RE: Where is Jorge's Winter Cycling Plan?

Used the program last season and it was great.  I only did workouts 1-3 and saw some great gains.   Assuming, it's modeled like last years program, I'll be performing only workouts 1 and 3 for maintenance.  I'll be happy to stay where I am with my Critical Power but any gains at all would be nice.

 

I need to focus on running for a bit.

2011-09-26 6:33 AM
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Subject: RE: Where is Jorge's Winter Cycling Plan?

JorgeM - 2011-09-23 9:46 AM The 2011-2012 winter cycling v4.0 will be coming out soon. Stay tuned 

 

SWEET... I can hardly wait... approximate start date?

2011-09-26 7:13 AM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
count me in!
2011-09-26 10:05 AM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
JorgeM - 2011-09-23 5:45 PM

For those not training much right now, it would be a good idea to ride 2-3x week at an easy/steady pace (~z2) for 45-60 min each at least for 3-4 weeks to get the legs ready. As you feel you get into the groove add some "spin ups" or hard efforts. Once the program starts, there is testing done right off the bat so it is better to get some training under your legs first.

get to work people!



Is 3 to 4 days a week of mountain biking adequate? I'll be riding the trails till the snow falls, at which time I'll move inside to the trainer.
2011-09-26 5:14 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
graceful_dave - 2011-09-26 10:05 AM
JorgeM - 2011-09-23 5:45 PM

For those not training much right now, it would be a good idea to ride 2-3x week at an easy/steady pace (~z2) for 45-60 min each at least for 3-4 weeks to get the legs ready. As you feel you get into the groove add some "spin ups" or hard efforts. Once the program starts, there is testing done right off the bat so it is better to get some training under your legs first.

get to work people!

Is 3 to 4 days a week of mountain biking adequate? I'll be riding the trails till the snow falls, at which time I'll move inside to the trainer.

Definitely! Bike Commuting also helps a as well. I am personally getting ready by racing cyclocross right now



2011-09-29 2:59 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?

Time to get my trainer tire back on my rear wheel!

Jorge - will you be using the google spreadsheet to track testing results of the folks who desire to share with the group?  I like that and I was able to track my gains against the group.

-Mitch

2011-09-29 7:10 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
Just did the 20-min power test this morning.  I haven't felt such pain and agony since ... Jorge's program last winter Cry
2011-10-01 11:52 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
Can't wait!
2011-10-03 2:50 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?

Looking forward also to doing Jorge's plan this winter.

A question, especially for those that have done it in previous winters.

I did a 20k TT this year in 35:15 and want to break 33:00 next year, realistically or not.

Based on the Cycling Power Model TT analysis spreadsheet my power output for this years TT was 198. (200 would have made me feel better)

For me to break 33:00 my power output needs to be 237 (a 16.5% increase)

Is this at all attainable or am I "living in Cloud Cuckoo Land"?

 

2011-10-03 4:10 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
dtrimmer - 2011-10-03 3:50 PM

Looking forward also to doing Jorge's plan this winter.

A question, especially for those that have done it in previous winters.

I did a 20k TT this year in 35:15 and want to break 33:00 next year, realistically or not.

Based on the Cycling Power Model TT analysis spreadsheet my power output for this years TT was 198. (200 would have made me feel better)

For me to break 33:00 my power output needs to be 237 (a 16.5% increase)

Is this at all attainable or am I "living in Cloud Cuckoo Land"?

I'm going to say it is totally doable. Lots of hard work and look for all the "free" power you can (Crr [tires&tubes], aero wheels/disk, helmet, positioning, etc).

My first time doing the program 2 years ago my CP went from 200 watts to 226w doing the 1st 11 weeks before a race (as tested using a trainer). 

I just did the last 9 weeks of the program before my Sprint race (15.9 mi) and set a PR of 23.3 mph. The midpoint test I had a CP of 235w and I know now I'm higher than that after completing the 60mp portion & the race result.  Two years ago same course similar weather (winds) I rode a 20.5 mph. 



2011-10-03 5:33 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
Donto - 2011-10-03 5:10 PM
dtrimmer - 2011-10-03 3:50 PM

Looking forward also to doing Jorge's plan this winter.

A question, especially for those that have done it in previous winters.

I did a 20k TT this year in 35:15 and want to break 33:00 next year, realistically or not.

Based on the Cycling Power Model TT analysis spreadsheet my power output for this years TT was 198. (200 would have made me feel better)

For me to break 33:00 my power output needs to be 237 (a 16.5% increase)

Is this at all attainable or am I "living in Cloud Cuckoo Land"?

I'm going to say it is totally doable. Lots of hard work and look for all the "free" power you can (Crr [tires&tubes], aero wheels/disk, helmet, positioning, etc).

My first time doing the program 2 years ago my CP went from 200 watts to 226w doing the 1st 11 weeks before a race (as tested using a trainer). 

I just did the last 9 weeks of the program before my Sprint race (15.9 mi) and set a PR of 23.3 mph. The midpoint test I had a CP of 235w and I know now I'm higher than that after completing the 60mp portion & the race result.  Two years ago same course similar weather (winds) I rode a 20.5 mph. 

I agree: I had an 18% improvement in CP over the course of the entire program last winter (which included taking a week off here or there for vacation / sickness, etc.). 

The best "free" power IMHO is to lose some weight, as the "best" metric to look at is Watts / Kilogram, i.e., amount of power your body can output (given your current weight): maintain or improve the power output while dropping weight means you definitely can reach that goal.

2011-10-03 5:37 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
windandsurf - 2011-10-03 6:33 PM
Donto - 2011-10-03 5:10 PM
dtrimmer - 2011-10-03 3:50 PM

Looking forward also to doing Jorge's plan this winter.

A question, especially for those that have done it in previous winters.

I did a 20k TT this year in 35:15 and want to break 33:00 next year, realistically or not.

Based on the Cycling Power Model TT analysis spreadsheet my power output for this years TT was 198. (200 would have made me feel better)

For me to break 33:00 my power output needs to be 237 (a 16.5% increase)

Is this at all attainable or am I "living in Cloud Cuckoo Land"?

I'm going to say it is totally doable. Lots of hard work and look for all the "free" power you can (Crr [tires&tubes], aero wheels/disk, helmet, positioning, etc).

My first time doing the program 2 years ago my CP went from 200 watts to 226w doing the 1st 11 weeks before a race (as tested using a trainer). 

I just did the last 9 weeks of the program before my Sprint race (15.9 mi) and set a PR of 23.3 mph. The midpoint test I had a CP of 235w and I know now I'm higher than that after completing the 60mp portion & the race result.  Two years ago same course similar weather (winds) I rode a 20.5 mph. 

I agree: I had an 18% improvement in CP over the course of the entire program last winter (which included taking a week off here or there for vacation / sickness, etc.). 

The best "free" power IMHO is to lose some weight, as the "best" metric to look at is Watts / Kilogram, i.e., amount of power your body can output (given your current weight): maintain or improve the power output while dropping weight means you definitely can reach that goal.

The best aero mod going! Wink
2011-10-06 1:30 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?

Yes I thought losing some weight would be a big advantage, but using that same power model from cyclingpowermodels.com it calculates I would only save 6 seconds for every 10lbs lost.

I think going up hills losing the pounds has a much bigger advantage, but for my fairly flat TT and most of the Tri's I do it has less significance.

Losing the 20lbs doesn't really change my body shape from an aerodynamic view. The square inches of surface area that I have to push through the air doesn't change, seeing as probably most of that 20lbs coming off will be from my midriff.

So that's why I'm looking forward to doing Jorge's plan this winter, I think the power increase is where I'll see most of my cycling improvements.   But then again what do I know?

2011-10-06 2:10 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?

Is there anybody out there with last year's program in Excel?  When I click to his blog, I can see a bunch of one-week PDFs, but that's not convenient.  I also see a link to some shared download site, but unfortunately can't access the link here at work.

I'm staring down six months of trainer work during running season and it would be nice to have a real plan to stick to for my night sessions.

2011-10-06 2:22 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
menglo - 2011-09-24 5:17 PM
JorgeM - 2011-09-24 4:08 PM
blbriley - 2011-09-23 5:50 PM What race distance is this program for, IM, HIM, OLY?  Is it adaptable to shorter distances?

Thanks!

Increasing your Critical Power is closely related to your maximum lactate steady state (MLSS) which is simply the highest level of exercise we can manage while maintaining a steady concentration of lactate in the blood. If you go harder than that you will end up having to stop sometime in the future and below, you can exercise longer periods of times.

Many physiological processes occur around MLSS but the beauty of it is that it can help us predict performance, model training programs and track other things (i.e. fueling). Any endurance athlete from sprint to IM should focus at increasing their pace/power near MLSS. If you do AND if you do specific training for your main event (i.e. long steady state effort for IM or tempo for 70.3), you will almost certainly outperform your competition.

So yes, it is useful for any triathlon distance.

PT - $700

Towels to catch sweat - $5

cursing Jorge out while doing the 6x4' from hell - Priceless!

 

VERY much looking forward to V4.0 Jorge!  Thanks!

 

I heard that V4. it was going to be 6x5'

 

OK, ok I made that up, but I will be looking forward to it.

Maybe I can get the wife to do it with me this year.



2011-10-06 3:49 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
cstoulil - 2011-10-06 3:22 PM

I heard that V4. it was going to be 6x5'

 

OK, ok I made that up, but I will be looking forward to it.

Maybe I can get the wife to do it with me this year.

 

Dude, that was cruel.  I almost fainted when I read that.

 

For your punishment, YOU have to do 6x6', without a fan!!!

2011-10-08 8:02 AM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
Got the KK trainer and some road pedals and shoes yeasterday. Love this time of year when deals abound. Still concentrating on running now. Need to get some seat time to catch up... but ready for the plan.... I think....
2011-10-29 2:29 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
I'm in. Just wanted to make sure I get a notification when the plan arrives...
2011-10-29 2:33 PM
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Subject: RE: Where is Jorge's Winter Cycling Plan?
Sorry, just saw the other thread.
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