Winter Cycling Plan advice needed.

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2013-11-08 7:52 AM

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Subject: Winter Cycling Plan advice needed.
I am 5 days post NYC Marathon and Starting a 26 week IM plan on 1/27 for IMLP. I have 10 weeks to prepare my base for the IM plan. I am an above average runner and I swim for survival. I am a MOP or worse cyclist at HIM and would like to improve.

I want to do some of the Jorge Winter Cycling Plan. Any recommendations on where to start. Should I do weeks 1-10 or 7-16 or somewhere in between? I plan to run 3x/week maybe up to 10-12 miles with some Tempo and SW thrown in willy nilly and plan to swim 2-3x/week for up to 1 hour. I have neglected my cycling for the last 11 months, so I am starting fairly low on my fitness meter.

Any thoughts would be appreciated.



2013-11-08 8:05 AM
in reply to: leftrunner

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Subject: RE: Winter Cycling Plan advice needed.
I'll be watching this thread, also signed up for IMLP.

Right now I'm a couple of weeks into Jorge's abbreviated plan on TrainerRoad and I'm adding a mid length weekend ride to the plan. After that is complete I was thinking of using a Maint. plan from BT with a cycle focus until the start of my IM plan. I'll be interested to hear about some other ideas.
2013-11-08 8:14 AM
in reply to: cdkayak

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Subject: RE: Winter Cycling Plan advice needed.
How are you training for IMLP? Plan or Coach? First IM?
2013-11-08 8:21 AM
in reply to: leftrunner

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Subject: RE: Winter Cycling Plan advice needed.
First IM. Barring any changes I'll be using the 20 week beginner plan from Endurance Nation.
2013-11-08 8:44 AM
in reply to: leftrunner

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Subject: RE: Winter Cycling Plan advice needed.

If you've been neglecting your cycling for 11 months, you don't want to start that program at week 7.  I'd start at the beginning, at most drop the first week or two if you are comfortable starting out with a test week.

2013-11-08 11:10 AM
in reply to: leftrunner

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Subject: RE: Winter Cycling Plan advice needed.

Originally posted by leftrunner I am 5 days post NYC Marathon and Starting a 26 week IM plan on 1/27 for IMLP. I have 10 weeks to prepare my base for the IM plan. I am an above average runner and I swim for survival. I am a MOP or worse cyclist at HIM and would like to improve. I want to do some of the Jorge Winter Cycling Plan. Any recommendations on where to start. Should I do weeks 1-10 or 7-16 or somewhere in between? I plan to run 3x/week maybe up to 10-12 miles with some Tempo and SW thrown in willy nilly and plan to swim 2-3x/week for up to 1 hour. I have neglected my cycling for the last 11 months, so I am starting fairly low on my fitness meter. Any thoughts would be appreciated.

Since your are basically starting from scratch, just do the whole plan starting off at week 3, the 1st 2 weeks are really just for getting familiar with the program. That's 14 weeks rolling the 4 weeks into the IM plan.  Week 14 is a test week so if you feel you don't need to do it that's 3 weeks with a lot of 90-100% CP work that would be very beneficial. 

If your going to be building the cycling, the SW running may not be ideal to be doing during this period.

2013-11-08 12:16 PM
in reply to: leftrunner

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Subject: RE: Winter Cycling Plan advice needed.
You don't have to make it really complicated. Just ride hard. Start with week 1 and if it's too easy then bump it up a little bit. Or vice versa.

If you feel like you're in condition to do a FTP test, I would do one ASAP to dial in your training zones, then do another one after week 5, then one last one after week 10. I think JorgeM prescribes testing every 4 weeks, but that may not work as well for a 10 week window.
2013-11-09 6:10 AM
in reply to: Jason N

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Subject: RE: Winter Cycling Plan advice needed.
Thanks to all. One other question. If I want to do 3 instead of 4 rides a week, do I cut out the "long" ride or one of the others?
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