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Winter Cycling Plan Official Thread (Page 10)
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 2009-11-13 8:29 PM in reply to: #2513399 |
 Subject: RE: Winter Cycling Plan Official ThreadWeek 1 Q4 done, well 83 minutes of it. I worked on keeping my cadeance level and when I was done, average 81 and max was 88. My watts were in Z3 acording to last years numbers. Tool and Rush live still the best Ipod music |
| 2009-11-14 9:24 AM in reply to: #2492759 |
Coach  10487    Boston, MA | Subject: RE: Winter Cycling Plan Official Thread |
| 2009-11-14 9:28 AM in reply to: #2513204 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread trotpntbll - 2009-11-13 4:18 PM Sharkboy - 2009-11-13 5:15 PM QueenZipp - 2009-11-13 3:57 PM I think the plan is built around the assumption that you'll have at least 48 hours between the Q sessions. If you do Week1 Q3 on Sunday, you probably shouldn't do Week 2 Q1 until at least Tuesday. That's just how I read the plan. Could be wrong, though. Question, I am doing a half mary tomorrow. I plan on Q3 Sunday(week 1). I hardly think my body will be wanting to do the LT on Monday. Would moving the LT (week2 Q1) to a different day be a problem with this plan? I don't know how much each session builds for the next one. Yea, it says to allows 48 hours between each session. That's why he said he prefers to do them Tues, Thurs, Sat if I remember Yes preferably you want to live 48 hrs between sessions though at least 24hr might work for some as we al recover at different rates. You can test this out by doing a session on Mon and then again on Tue or Wed and see when the legs are ready to tackle the session while at the same time handling the diffeent load from also swim and run training. Some athletes recover faster from the VO2 session (starting this week) than from a tempo session (usually Q2), while others recover faster from a FTP session (starting on week 9) vs a VO2 or tempo session, etc. For the optional session it is ok to do so the day after a Q session as it is not as intense. Hope that helps |
| 2009-11-14 9:30 AM in reply to: #2513720 |
| Payson, AZ | Subject: RE: Winter Cycling Plan Official Thread Jorge, on Q2 you have 20 secs but you mean 20 mins right? With 5 min rest |
| 2009-11-14 9:44 AM in reply to: #2513725 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread bzgl40 - 2009-11-14 9:30 AM Jorge, on Q2 you have 20 secs but you mean 20 mins right? With 5 min rest yes indeed!I fixed it... |
 2009-11-14 9:58 AM in reply to: #2513447 |
| Subject: ... This user's post has been ignored. |
| 2009-11-14 10:29 PM in reply to: #2492759 |
| Regular 73 schuylkill haven, pa | Subject: RE: Winter Cycling Plan Official Thread Jorge just another big thanks for doing this. This is so much more fun than sitting for 2 hrs on the trainer. I really appreciate it, as well as I am sure everyone else does Again Thanks Jeff |
| 2009-11-14 10:37 PM in reply to: #2514379 |
| Subject: RE: Winter Cycling Plan Official Thread |
| 2009-11-16 8:12 AM in reply to: #2514382 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Puppetmaster - 2009-11-14 10:37 PM Question? I am starting week 2 on Sunday, its WU test CD? yes |
| 2009-11-16 11:03 AM in reply to: #2492759 |
Extreme Veteran 563 Pekin, IL | Subject: RE: Winter Cycling Plan Official Thread Did W2 Q1 last night, testing is always interesting. Test Results: (March 10, 2009 Test Results in ()'s) Avg HR: 157 (159) Avg mph: 24.7 (22.4) Avg rpm: 91 (86) 12.37 miles From the Minoura Performance Chart: 257 watts (not sure how accurate this) This was hard, I think I paced it right and don't know if I could have pushed it any harder, one of the hardest cooldowns I've done. I was whupped. Thanks Jorge |
| 2009-11-16 7:46 PM in reply to: #2492759 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Winter Cycling Plan Official Thread I'm glad I waited aother day from the race to try week 1 Q3, my legs weren't into the idea of working real hard tonigt. |
| 2009-11-16 8:09 PM in reply to: #2492759 |
Master 1843 Roswell, GA | Subject: RE: Winter Cycling Plan Official Thread W3, Q1 in the bag. And man did those 5x1' in Z5 hurt! |
| 2009-11-16 8:15 PM in reply to: #2492759 |
| Elite 3770 | Subject: RE: Winter Cycling Plan Official Thread Boy getting sick right when we were starting delayed me from the fun...but I'm going to try tomorrow! |
| 2009-11-16 9:16 PM in reply to: #2492759 |
| Champion 5807 Henderson NV | Subject: RE: Winter Cycling Plan Official Thread W3Q1 is awesome, but tough. I can honestly say that I have never pushed that hard before. |
| 2009-11-17 12:54 AM in reply to: #2492759 |
| Expert 819 | Subject: RE: Winter Cycling Plan Official Thread |
| 2009-11-17 8:39 AM in reply to: #2517076 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread davidson3 - 2009-11-17 12:54 AM W3Q1 done. Loved it. Are there any recovery weeks in this plan? Not in a structured way. On test weeks the volume will be lower hence those will be sort of recovery weeks. This is a general plan focused on cycling for the off-season hence on avg the training you'll do on a given week is 3-5 hrs (If you do the optional long ride). Add your swim and run and probably you'll do around 6-8 hrs of training per week depending on your goals, fitness etc. since every person has a different schedule, goals and ability levels it is pretty much up to you to tweak the plan to match your needs and decide when do you need a break. With my athletes I don't set weekly rest days because 1) with proper training load management physically you don't need a rest day, 2)you recover faster with active recovery days and 3) since we all have other life priorities more often than not those get on the way of training forcing rest days. I hope that helps. |
| 2009-11-17 10:55 AM in reply to: #2517321 |
| Expert 819 | Subject: RE: Winter Cycling Plan Official Thread JorgeM - 2009-11-17 9:39 AM davidson3 - 2009-11-17 12:54 AM W3Q1 done. Loved it. Are there any recovery weeks in this plan? Not in a structured way. On test weeks the volume will be lower hence those will be sort of recovery weeks. This is a general plan focused on cycling for the off-season hence on avg the training you'll do on a given week is 3-5 hrs (If you do the optional long ride). Add your swim and run and probably you'll do around 6-8 hrs of training per week depending on your goals, fitness etc. since every person has a different schedule, goals and ability levels it is pretty much up to you to tweak the plan to match your needs and decide when do you need a break. With my athletes I don't set weekly rest days because 1) with proper training load management physically you don't need a rest day, 2)you recover faster with active recovery days and 3) since we all have other life priorities more often than not those get on the way of training forcing rest days. I hope that helps. It helps immensely. I think philisophilcally it helps too. I always scheduled forced rest days, and then dissed on other priorities for training days. I should act like the amateur athlete that I am and train daily and understand that rest will happen as a matter of course. Thanks again! |
| 2009-11-17 1:09 PM in reply to: #2492759 |
| Veteran 257 Iowa | Subject: RE: Winter Cycling Plan Official Thread Week 3 Q2 done this morning at 4:30 am.....didn't think I could pull it off but I have felt great all day. I coach high school wrestling so this seems to be my only timeslot left without taking family time....between practice and these bike workouts, my legs are toast today!!! |
| 2009-11-17 8:19 PM in reply to: #2492759 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Quick update on the power tap deal I posted a few weeks ago; I talked to the PT distributor and indeed he can offer special deals for complete Power Tap Pro (wired model laced on wheel already) and also on Power Tap elite (wireless model laced on wheel already). The final price will be available in a day or two and I'll post it here but it wille be a bit less of 649.00 for the for the PT pro and around 200.00 more for the PT elite. |
| 2009-11-18 7:41 AM in reply to: #2518913 |
| Extreme Veteran 415 Leander, Texas | Subject: RE: Winter Cycling Plan Official Thread JorgeM - 2009-11-17 8:19 PM Quick update on the power tap deal I posted a few weeks ago; I talked to the PT distributor and indeed he can offer special deals for complete Power Tap Pro (wired model laced on wheel already) and also on Power Tap elite (wireless model laced on wheel already). The final price will be available in a day or two and I'll post it here but it wille be a bit less of 649.00 for the for the PT pro and around 200.00 more for the PT elite. Jorge, I actually may be interested in this, but wouldn't want the PT already laced to a wheel. Can that be done, and if so, is there any further price break? I already have a used PT SL 2.4 (wired) in a training wheel, and am wanting to get a PT for my race wheel so that I can race with a quality wheel (with or without wheel cover at my option). Just curious. Edited to add: Is this deal available in a PT with a 24-hole configuration? Can't use a 32-hole PT in my 24-spoke race wheel. Edited by Sharkboy 2009-11-18 7:44 AM |
| 2009-11-18 12:45 PM in reply to: #2492759 |
Champion 5495 Whizzzzzlandia Silver member | Subject: RE: Winter Cycling Plan Official Thread |
| 2009-11-18 4:55 PM in reply to: #2516800 |
| Member 41 | Subject: RE: Winter Cycling Plan Official Thread Lisa B - 2009-11-16 9:09 PM W3, Q1 in the bag. And man did those 5x1' in Z5 hurt! X2 lovin' it though  Looking forward to W3 Q2 tomorrow after school. |
| 2009-11-18 7:28 PM in reply to: #2492759 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Winter Cycling Plan Official Thread Week 2 Q1 done.....Now to calculate zones from this or it will be useless info. Average HR 146 Max 157 (and it hurt) Enormous sweat puddle on my garage floor |
| 2009-11-19 8:26 AM in reply to: #2492759 |
| Veteran 147 SC | Subject: RE: Winter Cycling Plan Official Thread Week 3 Q2 done. That wrkt brought some pain and sweat! Jorge thanks for the hook up w/ the PT. I am very interested. |
| 2009-11-19 10:04 AM in reply to: #2492759 |
| Subject: ... This user's post has been ignored. |
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