Winter Cycling Program (2012 - 2013)

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2012-11-05 10:55 AM

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Subject: Winter Cycling Program (2012 - 2013)
Looking for Jorge's Winter Cycling Program?

BT now offers two programs developed by Jorge Martinez of E3 Training Solutions:
-- Winter Cycling with Heart Rate
-- Winter Cycling with Power

1) Click "Programs" at the top menu.
2) In the "Training Plans" drop-down box, select "Cycling."
3) Select one of the two programs. (You can import it into your training log, too.)

Feel free to discuss your training sessions, results, etc. on this thread!




Edited by D001 2012-11-05 10:58 AM

2012-11-05 2:48 PM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)
Count me in. I plan on using virtual power through the help of Donto's spreadsheet.
2012-11-05 3:58 PM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)

Donto - 2012-11-05 9:11 AM
melle - 2012-11-05 12:16 AM Jorge, any chance up you uploading your plan to trainer road?
IIRC V4 is BT's plan, they bought it from Jorge.

I can't seem to find the answer so I'll post here regarding using trainerroad with Jorge's program.

I see the 7 week program on TR but the BT program is 16 weeks. Is there a 16 week version on TR? or how would one use TR for the 16 week program?

Also not sure what IIRC V4 is?

2012-11-07 7:40 PM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)
I'm in.Today was day 2. It's the first time I've used a detailed bike plan. So far I'm digging it, but I'm riding at 4:30 in the morning to get it in. Oye
2012-11-08 9:49 AM
in reply to: #4484840

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Subject: RE: Winter Cycling Program (2012 - 2013)

burkesj - 2012-11-05 4:58 PM

Donto - 2012-11-05 9:11 AM
melle - 2012-11-05 12:16 AM Jorge, any chance up you uploading your plan to trainer road?
IIRC V4 is BT's plan, they bought it from Jorge.

I can't seem to find the answer so I'll post here regarding using trainerroad with Jorge's program.

I see the 7 week program on TR but the BT program is 16 weeks. Is there a 16 week version on TR? or how would one use TR for the 16 week program?

Also not sure what IIRC V4 is?

V4 is the BT version, Jorge made modifications to it each year as it progressed.  Can't help you with TR as I don't use it, I use my spreadsheet.
2012-11-08 11:00 AM
in reply to: #4489586

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Subject: RE: Winter Cycling Program (2012 - 2013)

I am up to the second FTP Test!

Obviously I am not gaining the same amount that I gained the first time around but I am still seeing some improvement (specially in CP5)

2012-11-08 2:16 PM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)

I am on day 40 tomorrow using HR and having trouble figuring out the main set as it is written.  Can someone help please?  Thanks.

 

MS: 
20' as 2' @ 95-105% + 10' @ 70-75% 

2012-11-08 3:54 PM
in reply to: #4490231

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Subject: RE: Winter Cycling Program (2012 - 2013)
tricrazy - 2012-11-08 3:16 PM

I am on day 40 tomorrow using HR and having trouble figuring out the main set as it is written.  Can someone help please?  Thanks.

MS: 
20' as 2' @ 95-105% + 10' @ 70-75% 

When comparing it to the power WO it looks like a typo; Power = MS: 20' as 2' @ 20MP, 2' @ 70%.

Perhaps it should be:

MS: 
20' as 2' @ 95-105%, 2' @ 68% - 73%

Take a look through the 2011-2012 thread to see if you can find this out as I'm sure it was asked.

2012-11-09 9:08 AM
in reply to: #4490514

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Subject: RE: Winter Cycling Program (2012 - 2013)
Donto - 2012-11-08 4:54 PM
tricrazy - 2012-11-08 3:16 PM

I am on day 40 tomorrow using HR and having trouble figuring out the main set as it is written.  Can someone help please?  Thanks.

MS: 
20' as 2' @ 95-105% + 10' @ 70-75% 

When comparing it to the power WO it looks like a typo; Power = MS: 20' as 2' @ 20MP, 2' @ 70%.

Perhaps it should be:

MS: 
20' as 2' @ 95-105%, 2' @ 68% - 73%

Take a look through the 2011-2012 thread to see if you can find this out as I'm sure it was asked.

Thanks.  I did find it asked and answered in last year's thread.

2012-11-09 2:52 PM
in reply to: #4484201


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Subject: RE: Winter Cycling Program (2012 - 2013)
I'm going to try the heart rate plan this year.  Just did the heart rate test and averaged out to 167 with a max heart rate during the ride of 176.  We'll see how this goes.  Good luck everyone!!
2012-11-12 7:02 AM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)
So, I started the HR program today but I feel like i maybe did something wrong. I did the 30 minute threshold test on Saturday and used my average HR to set my percentages but the day 1 workout felt a little too easy. I realize it was only the first day and maybe it was supposed to but I couldn't even get my HR to 65% for the cool down. At 70% I was barely moving. Am I missing something?

2012-11-12 9:45 AM
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Subject: RE: Winter Cycling Program (2012 - 2013)
nicoleg - 2012-11-12 8:02 AM So, I started the HR program today but I feel like i maybe did something wrong. I did the 30 minute threshold test on Saturday and used my average HR to set my percentages but the day 1 workout felt a little too easy. I realize it was only the first day and maybe it was supposed to but I couldn't even get my HR to 65% for the cool down. At 70% I was barely moving. Am I missing something?
You avg'd 147 with a max of 170, to me that seems like too much of a spread.  Whenever I did the power 20' test my HR avg was typically ~10 bpm below my max.  What was you speed like? Did you have a large variation (e.g. >1.5 mph) during the test or was it pretty consistent (e.g. <1.0 mph)?  Out of curiosity what type of trainer do you have.
2012-11-12 3:45 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)
I don't know what my speed was. I have no way to measure it. I have a magnetic trainer. Sunlite brand. It was the only one I could afford. I thought I was pedaling pretty consistantly but increasing cadence and HR as I went. Maybe I just need to increase my THR? This is how my graph looked on the test:



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2012-11-12 9:41 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)

Well, done my 20 and 5 minute tests, and started on Prep week A.  Workout 1 was a breeze, was actually wondering if my values were too low, but then I did workout 2 last night.  While it wasn't exactly a struggle to finish, the last 5 minutes during the main set certainly did hurt.  Looking forward to more hurt coming soon.

2012-11-12 10:51 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)
DuncanQH - 2012-11-12 10:41 PM

Well, done my 20 and 5 minute tests, and started on Prep week A.  Workout 1 was a breeze, was actually wondering if my values were too low, but then I did workout 2 last night.  While it wasn't exactly a struggle to finish, the last 5 minutes during the main set certainly did hurt.  Looking forward to more hurt coming soon.

Don't you worry Duncan, the hurt's coming!Tongue out
2012-11-12 11:02 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)

nicoleg - 2012-11-12 4:45 PM I don't know what my speed was. I have no way to measure it. I have a magnetic trainer. Sunlite brand. It was the only one I could afford. I thought I was pedaling pretty consistantly but increasing cadence and HR as I went. Maybe I just need to increase my THR? This is how my graph looked on the test:

You have to have a rear wheel speed pickup not a front wheel for the trainer if you want to monitor speed too.

Just want to verify that you did both parts of the WO stated below (#1 & #2).  Because your HR looks too low at the start if you came off the WU into the 30' main set:

#1

WU:
10' @ 68-73%, + 5' alternating 30" @ 95-100%, 30" @ 68-73% + 5' @ 80%


Then #2)

MS:
30 min all out test

-----------

 I see that #1 is not specified in the plan overview article, but is listed as such on Day #15 WO/test.

2012-11-13 6:30 AM
in reply to: #4484201

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Subject: RE: Winter Cycling Program (2012 - 2013)
No, I didn't do that so maybe that's it. Crap. Maybe I'll redo the test and repeat week 1. I didn't do a lot of prep anyhow so that might be best. Thanks!!
2012-11-13 11:33 AM
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Subject: RE: Winter Cycling Program (2012 - 2013)
Count me in....however i have to clean the tri-bike and get the trainer wheel on before I can start.   Maybe next week!
2012-11-14 7:47 AM
in reply to: #4489789

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Subject: RE: Winter Cycling Program (2012 - 2013)

did my second test:

20" FTP stayed about the same

5" FTP was 11 Watts higher!

2012-11-14 7:48 AM
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Subject: RE: Winter Cycling Program (2012 - 2013)
DuncanQH - 2012-11-12 10:41 PM

Well, done my 20 and 5 minute tests, and started on Prep week A.  Workout 1 was a breeze, was actually wondering if my values were too low, but then I did workout 2 last night.  While it wasn't exactly a struggle to finish, the last 5 minutes during the main set certainly did hurt.  Looking forward to more hurt coming soon.

wait until u hit those 6x4...

2012-11-15 1:24 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)
I'm in - just did my second workout.  I've been doing this using the lifefitness bikes at the gym, so I can use the wattage.  I think I may have underestimated my baseline a little as I haven't had too much trouble....yet.

2012-11-19 10:46 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)

I've got a couple questions.

1) I'm using Donto's spreadsheet to train with speed on my trainer.  Is doing 27km/h in a higher gear with lower cadence equal in power to doing a lower gear with higher cadence.

2) While doing some intervals I have, on occasion, been staying in the same gear, and just spinning faster / slower when required... is this a good idea?

3) While realizing I should always try to keep tire pressure the same, I'm wondering how big of a difference a few PSI make.  Anyone have some data with a power meter to share?

 

Hope everyone is having fun.  I'm almost finished prep week 2 and will be doing the first week, with the 5 and 20 minute tests soon...

2012-11-20 7:32 AM
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Subject: RE: Winter Cycling Program (2012 - 2013)
DuncanQH - 2012-11-19 11:46 PM

I've got a couple questions.

1) I'm using Donto's spreadsheet to train with speed on my trainer.  Is doing 27km/h in a higher gear with lower cadence equal in power to doing a lower gear with higher cadence.

Yes, the speed vs wattage curve doesn't change (no 3rd dimension going on due to cadence!)

2) While doing some intervals I have, on occasion, been staying in the same gear, and just spinning faster / slower when required... is this a good idea?

Do you mean for power interval period (for lack of a better term) you speed up, then during the rest period you are just slowing down per the speed specified ranges?  If so this is fine.  As the intervals get longer I'll breakup the intervals by changing gears to get a mental break from the "agony"! For example: 4 minute power interval period at 100% CP (specified speed) may be 1 minute in a gear at ~87 rpms, next minute at 1 gear up, next min 2 gears down and so on.  Doing this has been helpful in expanding my cadence range.

3) While realizing I should always try to keep tire pressure the same, I'm wondering how big of a difference a few PSI make.  Anyone have some data with a power meter to share?

Few as in less than 5, less than 10? A couple here and there likely not much and probably to be within the tolerance range of a power meter. I just pump to the same PSI and try and make sure that when I pull of the nozzle that I don't get it stuck in any way and get an extended air release.  On page one there is a note about doing the coast down check.  Do an experiment with different PSI (e.g. 80, 100, 120) with the tension set for no tire slip and see if the coast down time really varies.

Hope everyone is having fun.  I'm almost finished prep week 2 and will be doing the first week, with the 5 and 20 minute tests soon...

Sarcasm right! Wink
2012-11-20 1:22 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)

where can I find the spreadsheet to train with speed?

 

thanks

2012-11-20 3:08 PM
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Subject: RE: Winter Cycling Program (2012 - 2013)
Nipper - 2012-11-20 2:22 PM

where can I find the spreadsheet to train with speed?

thanks

Nipper, will send a PM to you shortly.
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