Winter Cycling Plan Official Thread (Page 12)

I'm late in joining, but thank you for offering this to us Jorge! I used last year's plan and saw great results with it so I am excited to find a new plan this year I started late but will keep on with it through the winter.

Morning all

Did I say something stupid the other day about it seems I am stuck at last years and I am not working as hard as I should.  Something about the numbers being to easy.  As I sit here with my froozen corn on my knees, I would like to retract any suck stupid comments

Joe

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A couple of questions for Jorge

Next week I will be traveling with maybe access to a stationary bike at the hotel gym. What do you suggest ? Pick up Week 5 when I get back ? Skip 5 and go to 6 when I get back ? What do you suggest to do during the week ? something like a few 60-90 minute z2/z3 sessions ? I don't dare trying something like W4Q2 on the hotel stationary bike.

The second question is on your plans. I see you have a 20 week HIM plan with support. Is that kind of like what is going on here ? If it's 20 week, I would have to start in January but really like this plan which doesn't finish until February. Are the two similar enough they could just merge in January ? These questions may be more appropriate by email or PM but I thought others may be wondering the same thing. Let me know what's the best way of communication.

Thanks

Since I am still racing cyclocross and I was sick for a a week or so, I haven't have time to do my testing until this past Wednesday. I did the 20 min test on computrainer, OUCH! My 20 min max power (20MP) is down from 284w best back in June 09 but up 20w from the same time 1 year ago which means I am ahead in my cycling fitness compared to my previous 2 years.

That makes me optimistic I can be 20 watts higher of my best FTP by May 2010 which would theorically put me around 285w, we'll see but it is a nice goal to have! Today my W/Kg sucks as I need to join fat camp because I am 7 pounds higher of my race weight which means today I am 3.96 W/Kg for my 20MP. (vs my best @ 4.63 W/kg)
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20 min test #s (11-25-09)
261w, 313kJ, 33.7 TSS, 92 rpm, 92 torque, 145 pounds, 3.96 W/kg

Week # 5 is up!

http://jorgepbmcoaching.blogspot.com/

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Good luck with your ITBS. Mine lasted for many months. I think the foam roller helped it the most.

The last set in Q3 this week was much harder then it looked on paper.

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Edited by trotpntbll 2009-11-29 1:52 PM

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Edited by trotpntbll 2009-11-29 2:18 PM

Start with Week 1. The plan builds on itself, so you'll want to ease in like the rest of us. We're all at different points in the plan, as you can see from a lot of the posts, so you're not missing out on anything.

I just threw the entire Thanksgiving week (#4) out the window and I'm going to jump back in to week 5 starting today!

start with week 1 in particular if you aren't in good shape right now.

week 5.

About your ITBS; have you had a bike fit done? I used to get super tight ITB and get knee pain cuased by it when running but the source was my bike fit. When I pedal I tend to 'huh' the top tube which means my knees go inwards while my lower legs pedal this place a lot of stress on my knees due to the weird angle and caused my IT to get very tight/sore. I fix that by aligning my foot/knee/hip by getting a bike fit in which they place some LeWedges (or BQ shims by specialized).

Good luck

you could just do some training on the stationary bike to remain active and maintain fitness and pick up on week 5 when you get back
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About the 2nd - the plans are more triathlon specific and not only 1 sport focused. They consider your particular goals and limiters with the starting kit (questionnaire and phone interview) and off of that you get 5x 4 week general plan to match your needs. Every 4 weeks you fill up a simple plan monhtly progress report and off of that we recommend the next 4 week block to match your needs. You also gain access to a private forum hosted here on BT in which you'll have your private thread to ask any questions and get tips/advice about the plan so you can tweak it to match your specific needs.

When you sign up for this online support services you get different how to guides and materials from general training to nutrition and race execution. IOW while those are still general plans the online support and the format to deliver the plans allow us to make them a bit more personilized at an affordable price.

more information available here: http://jorgepbmcoaching.blogspot.com/2009/10/new-service-online-support-and-general.html
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PS. for more info just shoot me an email!

Edited by JorgeM 2009-11-30 11:33 AM

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Did Q1 this morning and thought I was gonna die.  These progressive Z5 intervals are tough.  Please tell me that next week it won't be 5x4 min in Z5!

Hey Jorge. What would you recommend if you miss a session or two. I did Q1 and Q2 of last weeks plan (and most of the prior sessions). For tonight should I do Wk 4 Q3 or would it be better to skip that and do Wk 5 Q1? I am likely going to miss the rest of Wk 5 because of travel for work so it might not make any difference but wanted to check in.

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