Increase your Cycling Power over the winter = Faster times on 2009 (Page 11)

I'll add to my blog asap!

Training zones are based on lactate threshold (either power or HR/RPE). I don't not use Max HR because IMO is not important and basically a waste of time for athletes. when the plans tells you to ride at 95-100% of your LT it means you will be riding at or just below LT (on friel zones it is around z4-z5a), when it tells you to ride at 105-120% it means you will be riding above your LT basically at a intensity at or just below VO2 max (on friel zones around z5b-c). For know I would advice you to ride at your z4 when the plans tells you to ride 95-100% of LT, z5b-c when the plans calls to ride above 100% of LT. when we do the test you will learn how to calculate your zones based on that and you wont have more confusions

Just look at your avatar!!!!  Works for the rest of us

Good luck to everyone who dove in this week!  I wonder when Jorge will start getting hate mail for people who can't walk.

Jorge-

What is your view on using the aero position.  Do you see the increase in %HR as simulating a hill and we should be up on the bars and the decrease in %HR as a flat and we should be in aero?  Or, should it be based on personal choice which may change as our power increases over time?  or is this a dumb question and it does not matter?

Just did Week 1 Q1 and it felt pretty good.  thx 

 Had a great first workout. Hope I can walk tomorrow. Can't wait for the retest.

I responded to a similar question on page 10 of this thread (http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=138593&start=226) scroll down to reply #1814227.

Did my first workout this morning on my CT. I figured out that I need to do it in Ergo mode, it is too hard to hold the right power when I am using the 3D software.

This program is going to Rock!

Can't wait to see what my times are like in 2009.

Thanks Jorge

JorgeM - 2008-11-19 7:54 AM

Interesting, I usually notice the exact opposite. My HR increases as I get down into aero.

Here's a very philosophical question: does calculating zones based on % of LT decrease in effectiveness as LT HR increases? For instance, I'm one of those chipmunk heart folks who have a bike LT around 185 and, if going all out, can hit 200+. So, since a % of a bigger number is a bigger number, my low end zones are 50 - 60 beats below LT and are wicked easy. Like its nearly impossible to stay in z1 its so dang easy. Like I get into z1 just getting my shoes on...  

Cheers!

Tom

Does anyone else have one of these?  $50 sounds like a very small price to pay for power output.  I have the Kurt Kinetic trainer already.  Someone talk me into it!

FWIW:  My Bike LT is about 10 bpm lower than my running LT. 

Jorge,

Can you post your testing protocol somewhere; maybe in your personal blog?  I have continued riding all year and would like to test using your protocol.  Thanks.

Yes, and it does measure power. BUT, it doesn't measure how much power YOU are putting to the wheel. If the wheel is spinning, its measuring watts regardless of whether you're pedaling or not. A PT measures true power put to the wheel. 

I finished my first session today.  I will be doing all of this biking outside, BTW.  It was between 25 and 30 degrees, but after a while I warmed up.  I don't have a gym membership (should come January) and I don't have a trainer yet.

I learned of a new bike trail in a neighboring city and I decided to check it out today.  I parked at one end and rode to the other.  Total round trip was 8 miles.

I mention this because I ended up doing 55 minutes instead of 40.    I did have to get back to my car afterall.

Anyway, I just did 50% more of the last phase of the MS and 50% more cooling down.  Now that I'm familiar with the trail, I can adjust my distance better next time.

I'm up to riding about 24 miles a bike session and I've been biking since May.  With this plan, I felt like my riding was worth something for the first time.

That 5.5 minutes in the WU was the hardest part.  Wow, what a killer.  I loved it!

Thanks, Jorge!

Ditto - I want to follow the power program, but would like just a base test before proper testing in 3 weeks time.  Thanks Jorge.

Jorge,

Are you going to leave each week's workouts on your blog for a while?  I'm asking b/c I can't start this week, but I'd like to do this week's workouts next week (or the week after). 

Thanks,
Brian