Increase your Cycling Power over the winter = Faster times on 2009 (Page 14)
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Micawber - 2008-11-21 11:08 PM Puppetmaster - 2008-11-21 5:54 PM What about an inexpensive bike computer? Something like the Cateye Astrale 8, although they may have a newer model out now. If you're stuck with using a watch, what I did is just count one leg for 20 seconds then multiply by 3. For a cadence of 90 rpm you only count to 30. Tonights session was better, I am getting more of a feel for the bike on the trainer. I miss counted the 5x1'(1'), so I added them at the end of the MS, prior to the CD. So some questions tonight for anyone Q: Cadence, any suggestions for a cheap counter? I do not have one and am trying to count as my leg moves, not fun. Q: Is it normal for the watt meter to jump up and down? It seems I am keeping my cadence close, but the meter is jumpnig 10-20 watts. Is this showing me I am not keeping my cadence constent? Q: What is everyone doing for shifting gears? I am staying in the same gear so far. My thinking was to get use the the Power meter and PRE. Is this right or should I be shifting? Thanks Joe ![]() what he said just to add about the power - it is hard indeed to maintain a specific number you just try to shoot to avg the range for the given interval. |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2008-11-22 10:00 AM no. you always use it in a mode in which you can push as hard you want. you want to have you best possible effort!- I have a tacx i-magic (somewhat similiar to a CT), I'm just curious if for this test CT users will set a specific watt and be a slave to that power for 20 minutes, or would you just apply a slope and try to ride as hard as you can and just get whatever power levels you manage to maintain for the test? |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() aquagirl - 2008-11-22 5:17 PM on the trainer I have using the same resistance everytime I ride it would be very hard for me to stay on the big ring and push through the intervals. anyway, I use the gear that allows me to push the intensity I want regardless of the combinationJust did Q2...wicked good! I'm loving this! I went by RPE today instead of HR. Way more fun to just pedal my heart out and go by feel rather than staring at a monitor. I think my bike zones are WAY off anyway so it will be good to retest. Here is a question for you: I'm staying in the large chain ring, making sure to keep a good cadence with no mashing, and switching gears up and down to vary the effort. Is this OK ?Or should I be in the small chain ring for some magical trainer reason that I don't know of?! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Just did Q3, great workouts! I had to skip Q2 due to a last minute change of plans (grrr). I'm really enjoying them so far! Equally exciting was that my wife did her first 30 minute straight run on the treadmill beside me (no run / walk combinations). Yay for her. ![]() |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Completed workout Q3 today using RPE. Legs were tired from the other workouts and the week in general but felt better as I went along and pushed through. This IS going to help my bike come spring/summer! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Did QS3 yesterday. Wow, it felt great! Looking forward to next week...I think. ![]() |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Done with the 1st week of cycling sessions how are you guys doing? |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Legs feel good. I'm just happy to have a structured program to follow. I never completely quit riding, so my cycling legs are not terrible. (My running has a long way to go to come back though). |
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![]() JorgeM - 2008-11-23 7:19 PM Done with the 1st week of cycling sessions how are you guys doing? Finished the first week today. My legs are feeling good. I am getting more comfortable with the power meter. Today I was putting my towel over it for short times and riding by feel. I would pull the towel back and see where I was at and I stayed pretty close to the range. I also did some counting and my comfort pace seems to right around 80. If I go faster I seem to be straining and slower sucks. Looking forward to week 2 Joe |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My favorite workout of the 1st week was definitely Q3 (HRM group). Not favorite because it was easier or harder (they were all different, and all hard, which I like)... but favorite because it was much easier to accurately guage the work using the HRM with the longer sets. This was the first workout where I felt like I did what was prescribed perfectly (see Q1 HR graph vs. Q3 HR graph)... (week 1 q1 HR.JPG) (week 1 q3 HR.JPG) Attachments ---------------- week 1 q1 HR.JPG (56KB - 13 downloads) week 1 q3 HR.JPG (47KB - 16 downloads) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Awesome workouts last week. Didn't get in Q3, but was able to get to spin class instead. Gonna have to rearrange the schedule this week due to holiday traveling. |
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![]() | ![]() JorgeM - 2008-11-23 6:19 PM ... how are you guys doing? Just to see what difference it would make, I bumped up the FTP guess that I've been basing my workouts on. It's been at the higher level for last week's Q3 and this week's Q1 so far. It's not much higher, and the percentaged levels in the workouts increase even less, but my HR is coming in 8 or 9 beats higher and I can sure feel it. I'm starting to hope the testing says it's too high now. (whine, whine, whine, ... ) ![]() |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well, I skipped the Q3 workout last week, and Q1 from this week in favor of testing. I know that my 20min test is perhaps a little off since I had it set at 270watts for the whole 20 minutes, as opposed to setting a slope and seeing what I could push. I adjusted this for the 5 minute test that I did this morning. Results: 20Min Test - 270watt avg: 5Min Test - 321watt avg: FTP = 253watts Jorge, if my weight is 70.5kg is it just a matter of dividing FTP by weight to get your power output? If this is right then mine should be 3.58 watts/kg. I'm curious what a "good" number is, and what I should expect to set as a target (during this training and beyond). Thanks |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() So far, so good..my trainer's resistance is a little too easy based on what Im hearing here. I do all the workouts in the big ring and my cadence seems to stay b/tween 90 - 94. I'll give the flywheel thing a good turn and see what differnce it makes...The first workout I got my HR up by spinning really fast but then figured out to just adjust the gearing. Is it OK to back off a gear during the 10 min. part to maintain my RPE? After a few mins, my RPE goes up and I feel like I should back off a gear. Im doing this all by RPE right now since my HRM is out of batteries. |
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![]() | ![]() GoFaster - 2008-11-24 11:23 AM Well, I skipped the Q3 workout last week, and Q1 from this week in favor of testing. I know that my 20min test is perhaps a little off since I had it set at 270watts for the whole 20 minutes, as opposed to setting a slope and seeing what I could push. I adjusted this for the 5 minute test that I did this morning. Results: 20Min Test - 270watt avg: 5Min Test - 321watt avg: FTP = 253watts Jorge, if my weight is 70.5kg is it just a matter of dividing FTP by weight to get your power output? If this is right then mine should be 3.58 watts/kg. I'm curious what a "good" number is, and what I should expect to set as a target (during this training and beyond). Thanks http://www.cyclingpeakssoftware.com/images/powerprofile_v4.gif That will show you where your numbers compare. What you can expect depends on how much of your potential you are already using and how hard you're willing to work for the rest. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I did another session today. Way fun. Was going to just do Q1 and Q2 because I'm training for a half marathon.... but think I'll do all three a week. I'll try and combine the bike workouts with easy run days. I'm assuming Q3 is going to be a tougher workout?? |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() GoFaster - 2008-11-24 12:23 PM Neil. 1st of all even when you calculated your FTP correctly; given the numbers from the 20 and 5 min tests and your weight I get and adjusted FTP of 259 watts and given your weight (155 pounds) I get your power:weight ratio at 3.67 w/kg (I just added a link for everyone to download an excel sheet to calculate this on my blog which make this easier Well, I skipped the Q3 workout last week, and Q1 from this week in favor of testing. I know that my 20min test is perhaps a little off since I had it set at 270watts for the whole 20 minutes, as opposed to setting a slope and seeing what I could push. I adjusted this for the 5 minute test that I did this morning. Results: 20Min Test - 270watt avg: 5Min Test - 321watt avg: FTP = 253watts Jorge, if my weight is 70.5kg is it just a matter of dividing FTP by weight to get your power output? If this is right then mine should be 3.58 watts/kg. I'm curious what a "good" number is, and what I should expect to set as a target (during this training and beyond). Thanks ![]() The link that Dwayne posted is good to give you an idea of how you stack vs others however bear in mind those are based on cyclists. Given yours I would say that should put you MOP/FOP for the bike leg with proper training. As far as a goal for improvement with proper training could be like 5-10% for the season. Using this plan a 5% should be very doable which could bump your p:w ratio to 3.85 w/kg or higher Edited by JorgeM 2008-11-24 7:07 PM |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Micawber - 2008-11-24 10:13 AM just SUAT dude! JorgeM - 2008-11-23 6:19 PM Just to see what difference it would make, I bumped up the FTP guess that I've been basing my workouts on. It's been at the higher level for last week's Q3 and this week's Q1 so far. It's not much higher, and the percentaged levels in the workouts increase even less, but my HR is coming in 8 or 9 beats higher and I can sure feel it. I'm starting to hope the testing says it's too high now. (whine, whine, whine, ... ) ... how are you guys doing? ![]() ![]() |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() aquagirl - 2008-11-24 4:37 PM I did another session today. Way fun. Was going to just do Q1 and Q2 because I'm training for a half marathon.... but think I'll do all three a week. I'll try and combine the bike workouts with easy run days. I'm assuming Q3 is going to be a tougher workout?? in terms of strain in your body all 3 sessions are going to be similar at 1st but as the plan progresses Q1 and Q2 will be a bit more difficult than Q3. If you are training for a mary just see how your legs feel after the sessions and adjust accordingly. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Finally got to Week 1 Q3 tonight. Not bad! Thank again for doing this, Jorge. The bike is my weak sport, and I am so glad we have this thread to check in on. How many of you have started Week 2? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Jorge - I am having a problem getting the HR up in the early part of the first set. Once I get 20 or 30 minutes in, I have no problem pushing the HR into the 90% range. Since the sessions are only 50" total, should I put a little more time on the warm up to get the machine rolling before the sets start? I have a high tolerance for the trainer, so I do not mind a longer warm up. |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() thecaptin - 2008-11-25 3:58 AM Jorge - I am having a problem getting the HR up in the early part of the first set. Once I get 20 or 30 minutes in, I have no problem pushing the HR into the 90% range. Since the sessions are only 50" total, should I put a little more time on the warm up to get the machine rolling before the sets start? I have a high tolerance for the trainer, so I do not mind a longer warm up. I posted this before:Don’t worry much about HR until we test. Do sessions by RPE for the next sessions. As I said before, the intervals right now are so intense and short that you HR WON'T be able to get as high to the desire range. It eventually might get there in subsequent sets but definitely it won't at first. HR is not a direct reflection of the work done; for that reason gauge effort by RPE and then by HR. still not until we test and the sets get longer… |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I started week 2 yesterday avg 136/max159. good workout. So how will I know if I need a new saddle? I never had a lot of time in it to get used to it! So how much time do I give it now that I am being consistent? I am trying to get a bike fit today so I might check them out. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() i just finished W2 Q1. Awesome workout. i can get my heart rate up, but i cannot get it back down unless i hardly pedal at all. i'm guessing that has a lot to do with the fact that i have not done a whole lot of anything for a loooong time. It looks like i'm going to need to send my HRM in for repair. i'm not too happy about that, but what can you do, right? Looks like RPE for a few weeks, for me. |
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