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Jorge's Winter Cyclig Plan
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 2017-11-12 5:31 PM |
Regular  97 |  Subject: Jorge's Winter Cyclig PlanHello, Not sure if "Jorge's Winter Training Plan" (http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10919) is still supported. I waded through 31 pages of last the last thread (http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=273109&page=1), but did not find the answer to my question. Basically, the Winter Training Plan has three distinct blocs (https://docs.google.com/open?id=0B-q_NVcgUOjCMGMwZDk5NzAtMzk2Yi00MzJlLWI0ZjItOGNmNjgxOWQ5Nzli):
I am doing the VO2 bloc and a workout instruction is a follows (Week 4, Day 1): 25x1' (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%” Do I take 120% of my CP or of my 5min Average Power? Logically, I would make sense to take 120% of my "5min Average Power", because 120% of my CP is quite lower than what I am able to hold for 5 minutes. Then again, I am not sure.
Any help would be appreciated.
Take care YouYou |
| 2017-11-12 5:46 PM in reply to: YouYou |
Master 2125  | Subject: RE: Jorge's Winter Cyclig Plan Should be 120% of FTP. |
| 2017-11-12 5:48 PM in reply to: 0 |
Master 8248   Eugene, Oregon Bronze member | Subject: RE: Jorge's Winter Cyclig Plan I am currently doing that plan, at least the first several weeks of it before I consider resuming with my coach, and have done it a few times. I think it is 5 repeats of 1 minute, not 25?! My understanding is that it is CP (same as FTP?). I think it's always that unless otherwise specified. You must be a stronger cyclist than me--120% of threshold is already pretty hard! (Assuming that "150" is supposed to be 105.) If it's not that hard to hit the upper end of it, that should be okay. This is early in the plan. It gets much, much harder. (As I recall, always a watt or two higher than I can actually hold on most days.) Then on the last one, you try to go 3-5 watts higher. That is your starting point for the same/similar workout the following week. It gets harder each week. 120% is just an arbitrary starting point. And remember, you're doing five of them, and one minute rest isn't that much. Edited by Hot Runner 2017-11-12 5:49 PM |
| 2017-11-13 11:54 AM in reply to: Hot Runner |
Regular 97 | Subject: RE: Jorge's Winter Cyclig Plan Originally posted by Hot Runner I am currently doing that plan, at least the first several weeks of it before I consider resuming with my coach, and have done it a few times. I think it is 5 repeats of 1 minute, not 25?! My understanding is that it is CP (same as FTP?). I think it's always that unless otherwise specified. You must be a stronger cyclist than me--120% of threshold is already pretty hard! (Assuming that "150" is supposed to be 105.) If it's not that hard to hit the upper end of it, that should be okay. This is early in the plan. It gets much, much harder. (As I recall, always a watt or two higher than I can actually hold on most days.) Then on the last one, you try to go 3-5 watts higher. That is your starting point for the same/similar workout the following week. It gets harder each week. 120% is just an arbitrary starting point. And remember, you're doing five of them, and one minute rest isn't that much.
Hello Hot Runner, You are absolutely right: it is 5 x 1'. Typo! And as you will see below, I ama rather weak cyclist :-)
The reason for my doubts / questions were as follows: FTP: 207W 5 min average: 265W
120% of 207W: 248W Of course, I don't say this is easy, but it is still a bit below of the watts I was able to hold for five consecutive minutes. Admittedly the plan calls for a wattage increase for the last set. I still would have thought that one should try to push higher watts in an interval workout, than the wattage, which one can hold in a longer set.
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| 2017-11-13 11:55 AM in reply to: jonathan22 |
Regular 97 | Subject: RE: Jorge's Winter Cyclig Plan Originally posted by jonathan22 Should be 120% of FTP.
Hello Jonathan, Thanks a lot for your reply. The reason for my doubts / questions were as follows: FTP: 207W 5 min average: 265W
120% of 207W: 248W Of course, I don't say this is easy, but it is still a bit below of the watts I was able to hold for five consecutive minutes. Admittedly the plan calls for a wattage increase for the last set. I still would have thought that one should try to push higher watts in an interval workout, than the wattage, which one can hold in a longer set. |
| 2017-11-14 12:18 AM in reply to: 0 |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Jorge's Winter Cyclig Plan I think not everyone is so much higher on the 5-minute test. For me right now, FTP is 190. That's around 200 watts on the 20-minute test. I would be really hard-pressed to hold over 225 for 5 minutes. Some people are better at endurance, some at power over a short time range/distance. Clearly I'm the former. What may be "easy" for you is not so easy for some. Guessing the program aims for the middle ground of abilities in terms of endurance vs. power. Edited by Hot Runner 2017-11-14 12:38 AM |
| 2017-11-14 3:01 PM in reply to: Hot Runner |
Regular 97 | Subject: RE: Jorge's Winter Cyclig Plan Originally posted by Hot Runner I think not everyone is so much higher on the 5-minute test. For me right now, FTP is 190. That's around 200 watts on the 20-minute test. I would be really hard-pressed to hold over 225 for 5 minutes. Some people are better at endurance, some at power over a short time range/distance. Clearly I'm the former. What may be "easy" for you is not so easy for some. Guessing the program aims for the middle ground of abilities in terms of endurance vs. power. Hot Runner, Thanks a lot again. I guess, I will just start with the 120% of FTP and see how it goes. I don't want to kill myself either :-)
Take care YouYou |
| 2017-11-16 6:01 PM in reply to: 0 |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Jorge's Winter Cyclig Plan I just did that workout and it was plenty hard! I was hitting about 110% of FTP on the first 4 and 120% on the last, and it hurt. My heart rate would not come down much on the 15 minutes steady ride that followed, and was consistently about 10 BPM above where it normally is on a long ride at those watts. Guessing that shows my system was still fighting to clear all the lactic acid from the one-minute surges. As a 115 pound, 48 year old woman whose forte is not cycling, I'm probably at the wimpy end of the absolute power spectrum and better at endurance (I can hold 80% FTP for a half-ironman and have a good run after, which many people apparently can't), while you're more at the high power end. Edited by Hot Runner 2017-11-16 6:02 PM |
| 2017-11-16 7:08 PM in reply to: YouYou |
Pro 6582 Melbourne FL Gold member | Subject: RE: Jorge's Winter Cyclig Plan I originally setup the BT plan in the MaximumTrainer program and for wk4 used 117.5% for the goal of each 1' interval. Then the next in week 5 used 122.5%. I later modified my personal version for wk4 to be 117.5% for 4x then 120% for the last one. Wk5 I did 120% x4 and 122.5% on the last. My strength was always the VO2 workouts and never had an issue with them, but everyone is different and might need 110-112.5, ect. Can't wait to hear your feedback on the 6x 4' wo's in wks 8-10! BTW, Besides MaximumTrainer the plan should be in full on TrainerRoad & GoldenCheetah with the corrections implemented.
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| 2017-11-22 11:05 AM in reply to: Donto |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Jorge's Winter Cyclig Plan Originally posted by Donto I originally setup the BT plan in the MaximumTrainer program and for wk4 used 117.5% for the goal of each 1' interval. Then the next in week 5 used 122.5%. I later modified my personal version for wk4 to be 117.5% for 4x then 120% for the last one. Wk5 I did 120% x4 and 122.5% on the last. My strength was always the VO2 workouts and never had an issue with them, but everyone is different and might need 110-112.5, ect. Can't wait to hear your feedback on the 6x 4' wo's in wks 8-10! BTW, Besides MaximumTrainer the plan should be in full on TrainerRoad & GoldenCheetah with the corrections implemented.
I hated that workout. |
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