BT Winter Cycling Program Challenge 2015 - 2016 (Page 5)

Wk2 wo1 in the books.  Felt good with the new CP, the 15' 80% now gives me a decent RPE. Next...

(2015-12-07-wk2-wo1-5x1+15.JPG)

Dang Don, that is a great execution to the plan.  My data is never near that smooth and well controlled.

WK2WO1.  The testing last week gave me my new FTP which made this workout much more doable.  The effort really felt like it was at the right level - hard, but achievable.

(wk2wo1.JPG)

I added some info to the CP spreadsheet; Added a column after the CP calc column to provide the difference (%) between the 20' and 5' tests and the next column over will gauge your current strength based on the terms that were used in Marc's (& Shane's) power mentor thread 2 years ago (note terms from Coggan's power profiling). Basically:

• A ratio greater than 90.9% (<1.1) is considered in Group 1 - aka "Time Trialer" and exhibits good endurance strength
• A ratio between than 90.9% and 87% (1.1 to 1.15), is considered in Group 2 - aka "All Rounder" with balanced strengths
• A ratio less than 87 % (>1.15) is considered in Group 3 - aka "Sprinter" and exhibit good short duration efforts and lacking endurance strength

Marc's (& Shane's) workouts offered a set of grouped workouts to improve on your specific weakness based on the test results.  The BT Cycling plan instead progresses through each of the phases to raise your overall CP.  It'll be interesting to see if any of us change groupings as we go.  I suspect anyone that initially tests as a Sprinter, or close to the other category, will move up a category as the program is a bit more back-end loaded with "endurance" workouts with an extra week dedicated to phase 3.

I know there's an analysis page somewhere in GC that you can setup the metrics to be displayed, it use to look like this on one of the older versions. I haven't used GC in awhile, I think I have it still on my work laptop, I'll could take a look to see how you get to this page again if you would like.

Note the graph was captured right after the ride:

Chad, I just looked in GC and the metrics show up on the summary tab that is on the page that appears when you open the app.  Looks like this:

(GC page for Chad.JPG)

WK2WO2 done.  This is a great ride that really lets you settle in.  For me, the two different tempo levels had enough separation I was able to use different gears, which provided a welcome cadence variation. 

(WK2WO2.JPG)

I'm off to a rocky start.  The kiddo's brought a little something home and I've been under the weather all weekend; sore throat, running nose, congestion....you get the idea.

My plan was to do the 20' test yesterday but that didn't happen.  Since I'm still not feeling 100% I went ahead and did the WK2WO1 today instead of the test. I hope to get to it in a day or so and will update the spreadsheet.

Just out of curiosity, what are you guys using for averaging?  I'm using 3 seconds.

Most of the time I'm shifting gears as I hate being so static.  I'll work 60 to 95 rpms.

zero averaging here.  I've thought about it though, to make the data a bit less spiky.

Smoothing pros and cons?