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Winter Cycling Plan Official Thread (Page 13)
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 2009-11-30 8:21 PM in reply to: #2536247 |
Coach  10487    Boston, MA |  Subject: RE: Winter Cycling Plan Official Threadlouiskie - 2009-11-30 2:31 PM 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. if you miss a session or two don't worry about it just keep following the next session as planned. If you miss and entire week is better to get back at it from that week. i.e. if you miss wk # 5 when you get back from traveling resume taining from wk #5 |
| 2009-12-01 12:46 AM in reply to: #2536831 |
| Subject: RE: Winter Cycling Plan Official Thread Jorge Here’s a question for you. My next ride is Wednesday and it’s WK3 Q4. However due to life the time does not work for my family. So I was thinking going to WK4 Q1 on Wednesday and then back to WK3 Q4 on Friday. Then back to WK4 Q2 on Sunday. This would allow me to keep the 48 hour schedule, enjoy family life and still get in a longer ride during the week. Since Friday afternoon when I get up is actually my Saturday (3rd shift person) I have more time. Does this conflict with the continuity of the plan? Joe |
| 2009-12-01 10:38 AM in reply to: #2492759 |
Lethbridge, Alberta Bronze member | Subject: RE: Winter Cycling Plan Official Thread Still running a week behind here so I was doing week 4 Q1 last night. I was barely a minute past the end of the last harder interval when the bike came out of the trainer. Luckily there is a bookshelf just beside the bike so I was able to reach over, grab it, and keep myself upright. Just a reminder folks: you should check now and then that all your equipment is still tightened up and secure!  |
| 2009-12-02 7:11 AM in reply to: #2492759 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Winter Cycling Plan Official Thread Finished week 3 Q3 this morning. My trainer isn't holding the tension right so it looks like I'm uber fast on the bike....not so, just wishing to be uber fast |
| 2009-12-02 8:28 AM in reply to: #2518913 |
Elite 3779  Ontario | Subject: RE: Winter Cycling Plan Official Thread JorgeM - 2009-11-17 9:19 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 - just looking to see if there was any update on this. Thanks. |
| 2009-12-02 9:05 AM in reply to: #2492759 |
Expert 1128 Boston | Subject: RE: Winter Cycling Plan Official Thread week 1 day 1 done! |
| 2009-12-02 9:17 AM in reply to: #2539144 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread GoFaster - 2009-12-02 8:28 AM JorgeM - 2009-11-17 9:19 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 - just looking to see if there was any update on this. Thanks. opppsss, yes, I will post it this evenining as I don't have the details with me. |
| 2009-12-02 9:19 AM in reply to: #2537032 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Puppetmaster - 2009-12-01 12:46 AM Jorge Here’s a question for you. My next ride is Wednesday and it’s WK3 Q4. However due to life the time does not work for my family. So I was thinking going to WK4 Q1 on Wednesday and then back to WK3 Q4 on Friday. Then back to WK4 Q2 on Sunday. This would allow me to keep the 48 hour schedule, enjoy family life and still get in a longer ride during the week. Since Friday afternoon when I get up is actually my Saturday (3rd shift person) I have more time. Does this conflict with the continuity of the plan? Joe That should work. Another option would be to try to so some session within 24 hrs and learn how your body copes with the load and how fast (or not) you can recover and you can have that for future reference. |
 2009-12-02 5:14 PM in reply to: #2492759 |
| Subject: ... This user's post has been ignored. |
| 2009-12-03 1:11 PM in reply to: #2492759 |
| Veteran 420 | Subject: RE: Winter Cycling Plan Official Thread Alright, I'm finally in....better late than never I suppose. I did Week 0 Q1 on Tuesday and will do Q2 tonight. I'm looking forward to the suffering....I think...  |
| 2009-12-03 8:42 PM in reply to: #2492759 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Gang, As I posted a few weeks ago I talked to the local power tap distributor for a possible group purchase of PT units and below you can see the prices offered: Power Tap Comp (wired) + Mavic Open Pro wheel – $659.00 Power Tap Elite Plus + Mavic Open Pro wheel – $899.99 Power Tap Pro Plus + Mavic Open Pro wheel – $1049.99 Power Tap SL Plus + Mavic Open Pro wheel – $1349.99 |
| 2009-12-04 5:42 AM in reply to: #2492759 |
| Expert 1128 Boston | Subject: RE: Winter Cycling Plan Official Thread Finished week1 Q2 - got to love those 1 minute intervals! |
| 2009-12-04 7:17 AM in reply to: #2492759 |
| Member 32 Orange County | Subject: RE: Winter Cycling Plan Official Thread Week 5 Q3 done this morining. I must be doing something right, I checked the thermostat in the room where my trainer is before I started and it was 60 degrees, at the end of the session it had risen to 66 degrees. |
| 2009-12-04 10:37 AM in reply to: #2492759 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread This past Wednesday I did my 5 min test (finally) and even though the legs were a bit beat from cross racing over the weekend I had a nice effort and managed 315w, @ 143 pounds that's 4.85 W/Kg. Using this and my 20' MP and using the critical power model this gives me a 250w CP60 (3.85 W/Kg) which is far from my best 4.23 W/Kg, but still better of my usual 3.64 W/Kg that I have around this time over the past 2 years. I am a bit behind of what some of you have done but I am excited and ready to join the fun! Anyway, for those moving into week # 6, get ready, testing round # 2 is next... I'll post a reminder and info tonigt as I won't be around this weekend. Keep on training hard! |
| 2009-12-04 10:52 AM in reply to: #2492759 |
| Veteran 274 | Subject: RE: Winter Cycling Plan Official Thread Nice numbers JorgeM. It sounds like you had a good time in your CycloCross race. Did anyone else have a hard time hitting the 106-110% HR on week 5 Q2? I put out a very good effort and still could not get my HR to come up to those levels. |
| 2009-12-04 11:27 AM in reply to: #2543014 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread keith-OG - 2009-12-04 10:52 AM Nice numbers JorgeM. It sounds like you had a good time in your CycloCross race. Did anyone else have a hard time hitting the 106-110% HR on week 5 Q2? I put out a very good effort and still could not get my HR to come up to those levels. I think I talked about this somewhere (maybe early on this thread or on the links on my blog) but remember that 1) HR tend to lag behind specially short intense efforts hence it might be dificult for your HR to catch up and 2) VO2 max are very intense efforts and since HR can be rather variable for a # of reasons it might be tricky to hit a given number on a given day. Because of that make sure to always use RPE as a way to measure short intense sets. As we move into 20MP and CP60 sets it will become a bit easier to use your HR as a way to gauge your efforts. I hope that helps |
| 2009-12-04 7:05 PM in reply to: #2543014 |
| Member 41 | Subject: RE: Winter Cycling Plan Official Thread keith-OG - 2009-12-04 11:52 AM Nice numbers JorgeM. It sounds like you had a good time in your CycloCross race. Did anyone else have a hard time hitting the 106-110% HR on week 5 Q2? I put out a very good effort and still could not get my HR to come up to those levels. Just did Week 5 Q2 in the wee hours of the morning today. I also could not get my hr up to 106% until about minute four of the five minute interval and I felt like I was pushing as hard as I could and still finish the five minutes. Although on the 10 minutes at 80% that followed I had to keep backing off because it kept creeping up. My husband and I have been pretty religious about getting all these workouts in. I haven't missed one and I think the only one he missed was because he raced a half marathon. I had a feeling there was going to be a test coming up....I have to say I am not looking forward to that one.  The sweat will be flying.
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| 2009-12-04 7:34 PM in reply to: #2492759 |
| Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Hello Everyone, I won't be around much over the weekend hence here is week # 6: http://jorgepbmcoaching.blogspot.com/ As I mentioned above we'll now have testing round number 2. **Those training with HRM/RPE please be aware** I decided to shorten the test for you guys from 30' to 20' because it is a tough test to do and since we'll be testing every 4 weeks I don't want to torture you that bad  Follow the 30 min test protocol but just do 20 min of the test, example below: WU: 10' @ 68-75% HR (z1), 5' ON/OFF as 30 sec @ 95-105% HR (z4)/ 30 sec @ 68-.75% HR (z1), 5' @ 75-80% HR (z2) MS: 20 min all out test CD: 10' @ 68-75% HR (z1) Total time 50 min To estimate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 95% and the results will be your estimated LTHR Your LTHR should be roughly similar to last time ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ **For everyone** Please remember to try to test under similar conditions as before to obtain the best possible results and compare improvements. Make sure to set up your trainer in the same way, preferably test at a similar time of the day as the last time, make sure to be rested for the test(s), properly fueled, pumped tires to ideal PSI (hopefully you do this every time you ride), on a ventilated area with a big fan or some way to cool yourself down, have a towel, liquids and just ready to push hard with your favorite music or TV show. If you don't train by power it is VERY important that you set up the same resistance in your trainer so you can get somehow an accurate and fair avg for speed and be able to compare that with your previous test. Otherwise your results might spit out odd unreliable data. If you do train with power, it is very important that you make sure your power meter is properly calibrated. Also it would be a good idea to weight you before the test to get a W/Kg for each 20' and 5' max test. Have a painfully fun week everyone! |
| 2009-12-06 11:48 AM in reply to: #2492759 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Winter Cycling Plan Official Thread week 4 Q1 done. Jorge, The tips you posted for LT testing are welcome. However....I have a constant issue with my trainer losing tension. I recheck it every ride, tighten it up and still have to get off to tighten it again. No clue what my average real sppeds are anymore...Suggestions? My rollers are on order but I'll need to get used to them before I can do one of you workouts on them. |
| 2009-12-06 5:13 PM in reply to: #2545074 |
| Subject: RE: Winter Cycling Plan Official Thread Well I got off track, life got inthe way. I did WK4 Q1 last Wednesday. I had a plan and then work and extra time with my daughter..anyways. I will go back to WK4 Q1 when I wake up tommorrow. Joe |
| 2009-12-06 6:28 PM in reply to: #2492759 |
| Expert 1128 Boston | Subject: RE: Winter Cycling Plan Official Thread I just completed week one. one word...WOW! I thought I read earlier in this thread that I shoould just jump into the program. Testing will come later. So I have been using the 220 - my age for my max heart rate. I have to say I thought I was going to die when I hit 161. It took everything I had to hold it for 10 minutes. |
| 2009-12-07 9:20 AM in reply to: #2492759 |
| Veteran 561 Arden Hills, MN | Subject: RE: Winter Cycling Plan Official Thread Question for Jorge or I guess anyone who wants to weigh in... My wife and I took the plunge and purchased a couple power meters and they should be coming in later this week or early next week. Since this week is testing should I: a) Test this week using HR b) Repeat last week's workout this week and then do the testing next week once I have the Power meter? |
| 2009-12-07 6:31 PM in reply to: #2545921 |
| Subject: ... This user's post has been ignored. |
| 2009-12-07 6:59 PM in reply to: #2492759 |
| Master 1736 Midcoast Maine | Subject: RE: Winter Cycling Plan Official Thread Just did the second test (phew!)...so - now that I know the number - what should I do with it? Do I now change my zones based on my "new and improved" LTHR? Should it be higher or lower than last time? If it is higher, what should I do to improve? If it is lower, what should I do to improve? Any advice would be appreciated. Now, let me go wipe up the puddle of sweat under the trainer. |
| 2009-12-07 7:29 PM in reply to: #2492759 |
| Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Winter Cycling Plan Official Thread |
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