jorge's winter cycling program

Great winter training program!

stay tuned for the 2010 updated version coming up soon...

I did the 2009 version, kicked my tail but made a huge difference in speed and endurance.  2010 version is a must for me.

Other then a bike and a trainer, what else do I need to do jorge's winter cycling program?

You can do the plan with either power, HR, or RPE.  Power is the most accurate and most effective (you'd need a powertap), HR would be next in line.  I did it by HR with some great success, but I'd love to do it by power... 

I am in for this workout routine. Will be doing the hr method, but wish I had the power meter.

Ummmm yeah that stuff is good but other then a bike and trainer the ONLY NECESSARY item for this program is an industrial fan---or multiple "regular" fans......if you really commit to this program you'll find death to be a good option---fans to cool you just put this feeling off longing into the workouts.......

And no the above was NOT put in pink since it IS true...no kidding in Jorge's plan---it's TOP notch!

A spit cup and a willingness to suffer....

"Get your little bucket ready"

I hope I am allowed on my bike for this season.'s plan.......see what my sports med doc and PT have to say about it this week.

highly recommended! you will definitely see benefits if you follow the plan.

Very interested for this - need to work on bike this winter and happen to have a new pt to make use of.

I don't understand how you can acheive 105% of your max heartrate.  Please explain???  

105% of LT HR

max heart rate? what is that???

If you have a Kurt Kinetics Fluid trainer (CycleOps too?) you use their CPU to give you a power reading or simply using the same formula provided on their website and use a spreadsheet to give the the same MPH to Power calculation.  This is what I do to use the power workouts on the Kurt Kinetics Fluid trainer.  I have the spreadsheet so if anyone wants it send me an email and I'll send it to you.  The KK CPU Power readings have been proven on BT to be pretty accurate to a Powertap.

Spreadsheet example; if FTP was found to be 234 and the workout calls for a warm up or rest interval at 65-70% FT, you'll ride between 15.4 and 15.9 mph:

FTP =	234.0
MPH	KK Power	Pwr %
14.0	127.4	54.5%
14.1	129.1	55.2%
14.2	130.8	55.9%
14.3	132.5	56.6%
14.4	134.3	57.4%
14.5	136.0	58.1%
14.6	137.8	58.9%
14.7	139.6	59.7%
14.8	141.4	60.4%
14.9	143.2	61.2%
15.0	145.1	62.0%
15.1	147.0	62.8%
15.2	148.8	63.6%
15.3	150.7	64.4%
15.4	152.6	65.2%
15.5	154.6	66.1%
15.6	156.5	66.9%
15.7	158.5	67.7%
15.8	160.5	68.6%
15.9	162.5	69.4%

How many weeks is the winter program?

I've heard so many good things about this plan.  I can not wait to tackle this during the winter months.

Question (hopefully not a hijack): I just finished my season 9/12, so I'm backing down off my training for 3-4 weeks (don't want to burn out for next year).

I'm trying to get a better understanding of periodization, and I read in Dr. Skiba's book about de-training effects.  Is taking a break before the winter cycling program OK (or desirable), or should I be going into maintenance mode to maintain cycling fitness? 

Also wondering if I should go ahead and do the 30 min TT HRM test as a data point.

TIA.

12ish

you can take 3-4 week so structured training but certainly don't go into sedentary mode. De-training effects vary from person to person but if you stop your active lifestyle completely those will accelerate. You can take a full 1-2 weeks off and then focus on unstructured training but remain active. That is, instead of doing swim/bike/run do other activities you enjoy and haven't done so due to lack of time like resistance training, yoga, hiking, mtn biking, cyclo cross, pilates, cross fit, etc. The training won't be specific and you will lose some fitness but if you stay aerobically active you will limit those de-training effects while at the same time allowing your body and mind to recover.

You can also do some swim/bike/run but without an specific plan/goal/distance/intensity. That is, if you feel like running, go for a run in a different route, do trail running, don't bring your heart rate or even a stop watch, run with friends, etc. Do what you normal can't when in specific structured training.

For the field test, do that when you start the program.

Edited by JorgeM 2010-09-20 10:16 AM

I was going to start a new thread but I might as well hijack this a bit:

I am planning to have the new winter 2010 cycling plan v3.0 (3rd year running it ) and I would like feedback before updating the current plan.

Tell me what you like/dislike or what do you think it is missing? I am shooting to have the plan by the 1st week in Oct so please share your feedback here.

Thanks!