Cycling program v4.0 2011-2012 (Page 7)

Right so, I think your question sort of already got answered.  It really is okay to have a large range in cadence if that's what works for you.  You may find it beneficial to find that "sweet spot" for longer distance races and use your gearing to change the power output.  For example, when you approach a hill, you know you will require more power to go up, but you also know that your ideal cadence is 90, so you shift down to keep that optimal cadence and therefore power output consistent.

Hope that's not too confusing.

Hey Jorge and everyone else! I am jumping into this plan a week later then everyone else so I will play behind by a week for the duration of the program. I will be training using HR as I do not have a PM to play with.

Jorge I wanted to ask your opinion on this as I am combining this program with the BarryP run program and working in some swim sessions as well. I am doing a run focus this winter, but still plan on working on my bike as well. So what I have planned is to do the cycling days on my easy/short run days, then take the higher more intense run days off from cycling so this week would like a little something like this:

M -Run 3 easy/cycle

T- Run 6 tempo/swim

W-Run 3 easy/cycle

R-Run 6 /swim

F-Run 3 easy/cycle

Sa-cycle

S-Run/swim

I don't think I will have time to fit in a 4th ride each week, or really need to. How will subtracting one workout each week effect my bike, are there certain workouts you would advise to skipping if one had to by skipped each week?

Hey Jorge and everyone else! I am jumping into this plan a week later then everyone else so I will play behind by a week for the duration of the program. I will be training using HR as I do not have a PM to play with.

Jorge I wanted to ask your opinion on this as I am combining this program with the BarryP run program and working in some swim sessions as well. I am doing a run focus this winter, but still plan on working on my bike as well. So what I have planned is to do the cycling days on my easy/short run days, then take the higher more intense run days off from cycling so this week would like a little something like this:

M -Run 3 easy/cycle

T- Run 6 tempo/swim

W-Run 3 easy/cycle

R-Run 6 /swim

F-Run 3 easy/cycle

Sa-cycle

S-Run/swim

I don't think I will have time to fit in a 4th ride each week, or really need to. How will subtracting one workout each week effect my bike, are there certain workouts you would advise to skipping if one had to by skipped each week?

Just a thought, BarryP's program is meant to be a run focus...I just went thru about 16 weeks of it.   I bet you could do 2-3 rides a week, just to the shorter interval workouts and skip the long ride.   I would just keep your running easy, not tempo work, no track work, just running every day at recover, easy and long paces.  Set the right expectations.   It seems to me to be hard to build major bike power and massive run endurance at the same time.

I've found the opposite on my CT (although I live in a pretty hilly area).  I consistently stay at 90-95 cadence and am generally 10 lower outside.  I'm still new to cycling though so haven't figured out my sweet spot yet.

For Jorge's workout, are you using the coaching software in erg mode?  I've entered the first two weeks' of workouts as .erg files based on my current FTP (the power numbers will be tweaked as we go through the training and more testing sessions).  Use this site to create the files if you don't want to manually enter them in notepad -- http://63.134.234.143/tri/erg.asp

Using the CT in .erg mode makes it a breeze to hit the exact power numbers called for in the cycling plan.  For testing you'll want to switch to course files with a constant elevation (I will probably set mine to 2% constant grade for 5/20 min called for by the testing).

Just a thought, BarryP's program is meant to be a run focus...I just went thru about 16 weeks of it.   I bet you could do 2-3 rides a week, just to the shorter interval workouts and skip the long ride.   I would just keep your running easy, not tempo work, no track work, just running every day at recover, easy and long paces.  Set the right expectations.   It seems to me to be hard to build major bike power and massive run endurance at the same time.

Hey Jorge and everyone else! I am jumping into this plan a week later then everyone else so I will play behind by a week for the duration of the program. I will be training using HR as I do not have a PM to play with.

Jorge I wanted to ask your opinion on this as I am combining this program with the BarryP run program and working in some swim sessions as well. I am doing a run focus this winter, but still plan on working on my bike as well. So what I have planned is to do the cycling days on my easy/short run days, then take the higher more intense run days off from cycling so this week would like a little something like this:

M -Run 3 easy/cycle

T- Run 6 tempo/swim

W-Run 3 easy/cycle

R-Run 6 /swim

F-Run 3 easy/cycle

Sa-cycle

S-Run/swim

I don't think I will have time to fit in a 4th ride each week, or really need to. How will subtracting one workout each week effect my bike, are there certain workouts you would advise to skipping if one had to by skipped each week?

[/QUOTE

Last year, I did Barry P's running program for topping out at 40miles per week and incorporated Jorge's cycling in for 3 interval days a week as follows.  It looks to be very similiar to what you are going to be doing with a bit more running miles. It worked well for me.  This year I am going to drop a recovery run every week and add either the long bike or another swim.  I will likely rotate between the two.

Mon: Swim am, 8mileTempo run pm

Tues: Bike interval then 4mile recovery run as a brick

Wed: Interval run 7miles

Thurs Bike interval,

Fri: swim am, 4 mile recovery run pm

Sat: 12mile long run

Sun: Interval Bike then 4 mile recovery run as a brick

Hey Jorge and everyone else! I am jumping into this plan a week later then everyone else so I will play behind by a week for the duration of the program. I will be training using HR as I do not have a PM to play with.

Jorge I wanted to ask your opinion on this as I am combining this program with the BarryP run program and working in some swim sessions as well. I am doing a run focus this winter, but still plan on working on my bike as well. So what I have planned is to do the cycling days on my easy/short run days, then take the higher more intense run days off from cycling so this week would like a little something like this:

M -Run 3 easy/cycle

T- Run 6 tempo/swim

W-Run 3 easy/cycle

R-Run 6 /swim

F-Run 3 easy/cycle

Sa-cycle

S-Run/swim

I don't think I will have time to fit in a 4th ride each week, or really need to. How will subtracting one workout each week effect my bike, are there certain workouts you would advise to skipping if one had to by skipped each week?

Without question, you should get the Garmin speed sensor and USB ANT+ stick. This combination allows you to do everything the KK power computer does and more.

And yes, TrainerRoad is excellent software for tracking your power on the KK trainer.  It is free during the beta - I'm not sure how much it will cost upon release.

So I am trying to decide on which way to go. Garmin speed/usb and use trainer road, or KK power computer. Each has something different... now I'm trying to decide which will be better for program.

Jorge, I know you said you may be working with Trainerroad, and so might BT. What other options are available to download the program too and use it to do the workouts and track history? Intergating with tracking and programs might be better to go with a the garmin speed sensor.

Hey Jorge and everyone else! I am jumping into this plan a week later then everyone else so I will play behind by a week for the duration of the program. I will be training using HR as I do not have a PM to play with.

Jorge I wanted to ask your opinion on this as I am combining this program with the BarryP run program and working in some swim sessions as well. I am doing a run focus this winter, but still plan on working on my bike as well. So what I have planned is to do the cycling days on my easy/short run days, then take the higher more intense run days off from cycling so this week would like a little something like this:

M -Run 3 easy/cycle

T- Run 6 tempo/swim

W-Run 3 easy/cycle

R-Run 6 /swim

F-Run 3 easy/cycle

Sa-cycle

S-Run/swim

I don't think I will have time to fit in a 4th ride each week, or really need to. How will subtracting one workout each week effect my bike, are there certain workouts you would advise to skipping if one had to by skipped each week?

Just a thought, BarryP's program is meant to be a run focus...I just went thru about 16 weeks of it.   I bet you could do 2-3 rides a week, just to the shorter interval workouts and skip the long ride.   I would just keep your running easy, not tempo work, no track work, just running every day at recover, easy and long paces.  Set the right expectations.   It seems to me to be hard to build major bike power and massive run endurance at the same time.

a few general rules of thumb:

• I like leaving at least 24 hrs between intense (or very long) sessions. if your ride at 8am on Monday then I try to leave any intense training out until after Tuesday 8am.
• when you are focusing on a weakness (i.e. cycling) I prefer to focus on that and maintain the other two sports
• if you want to focus on two weaknesses (i.e. cycling and running) I prefer to have one focus with more intensity less volume (i.e. 2-3 short intense bike sessions) and the other less intensity more volume (i.e. 3-4 runs mostly easy/steady and varying the duration).
• The are MANY ways to set up a program, but you have to be careful because what I might be able to handle, you might not. Always set up goals based on your OWN limitations.
• It is better to do less than overdoing it a bit more; that extra effort above your limitations can quickly spiral into a major injury.

Day 2 week 2 done.

Folks, need some help!  Background: wired PT (Comp SL) with a brand new CPU.  Worked several times then battery in CPU died (2 weeks old!).  New battery, hook up and everything works.  Do my workout and reads fine.  Put in CPU cradle, PowerAgent connects but shows no workouts.  It pairs fine but no workouts.  On the CPU I can cycle thru and see my avg and max Power, duration, etc.

Any ideas?