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Cycling Program v3.0 - 2010 - 2011 (Page 14)
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 2010-11-12 8:46 PM in reply to: #3154535 |
Regular  244   Jupiter, FL |  Subject: RE: Cycling Program v3.0 - 2010 - 2011just redid my 20MP. much better this time. went from 161w on the first try to 193 tonight, giving me a CP of 189 (260 on 3MP). I'm pretty sure not killing myself on the WU helped tremendously. I now have a much better feel for how many MPH on the trainer I should be pushing. Now on with the program! |
| 2010-11-13 1:23 AM in reply to: #3154535 |
Champion 9430  No excuses! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 week 2 day 3 in the books, I have really liked the workouts this week. Feelin the burn but makin some progress! |
| 2010-11-13 9:10 AM in reply to: #3154535 |
Champion 7495 Schwamalamadingdong! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 It took me three tries, but i finished week 2 day 3. i'll try for the long ride tomorrow while watching football. i really enjoy days two and four. Days one and three aren't as enjoyable. It's very satisfying to finish them, but i guess i'm not so accustomed to hard work.  |
| 2010-11-13 10:12 AM in reply to: #3208288 |
Extreme Veteran 330 Omaha, NE | Subject: RE: Cycling Program v3.0 - 2010 - 2011 |
| 2010-11-13 10:16 AM in reply to: #3154535 |
Extreme Veteran 330 Omaha, NE | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Alright - Week 2 Day 3 in the books I appreciate all the discussions this past week. I really haven't done anything more complicated than put in miles on my bike or trainer - to mix things up I'd go to spin. I'm enjoying learning new workout techniques and some of the science behind power and threholds . . . I am one who definitely didn't pace the 20' test well. What's worse is I did 30' AND paced it poorly - so I started a lot stronger than I finished. Just from having done these sessions I think I'll have a much better feel for pacing next round. Renee |
| 2010-11-14 6:48 AM in reply to: #3154535 |
Expert 1128 Boston | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I got sidelined by an oline coaching thing that just didn't work out! So I am here and will begin the program this week! |
| 2010-11-14 4:07 PM in reply to: #3209976 |
| 48 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I believe I've identified a problem in the "Biking File v3.0" spreadsheet in the area where Critical Power is calculated. The spreadsheet includes space for two or three tests to be used in the Monod CP calculation. Our protocol is to do two tests of 3 and 20 minutes. This leaves the third interval (line 11) with 0's, and those 0's are being used in the CP calculation by the SLOPE function used in cell C23. The SLOPE function will ignore cells that are blank, but will use 0's if present in a cell. The simplest fix, if you're only going to use two tests, is to clear cell I11. Just select it and type a backspace, followed by a return. When you do this, you should see your Critical Power in cell B23 change, most likely a fairly significant drop (13 watts in my case.) Also, note the spreadsheet defaults to 5 and 20 minute tests. Make sure to change the 5 to a 3! |
| 2010-11-14 5:09 PM in reply to: #3154535 |
| Master 1468 Montgomery, Tx | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I am 1 week removed from a HIM and feel great. Is there any reason I should NOT start the program tomorrow with the 30 minute test? |
| 2010-11-14 5:30 PM in reply to: #3154535 |
Champion 5376 PA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I made some adjustments to my seat on my old (permanently in the trainer) bike. I feel much stronger now. Should I consider re-testing or should I just continue for now. I don't mind one way or another. I just know that yesterday, during my 2hr ride, my average watts (counting WU and CD, were just under 85%. As always, thanks!!!! |
| 2010-11-14 9:13 PM in reply to: #3210403 |
Master 2372 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Flagstaff30 - 2010-11-14 4:07 PM I believe I've identified a problem in the "Biking File v3.0" spreadsheet in the area where Critical Power is calculated. The spreadsheet includes space for two or three tests to be used in the Monod CP calculation. Our protocol is to do two tests of 3 and 20 minutes. This leaves the third interval (line 11) with 0's, and those 0's are being used in the CP calculation by the SLOPE function used in cell C23. The SLOPE function will ignore cells that are blank, but will use 0's if present in a cell. The simplest fix, if you're only going to use two tests, is to clear cell I11. Just select it and type a backspace, followed by a return. When you do this, you should see your Critical Power in cell B23 change, most likely a fairly significant drop (13 watts in my case.) Also, note the spreadsheet defaults to 5 and 20 minute tests. Make sure to change the 5 to a 3! 0,0 is a valid point. In fact, I'd argue that the line should be forced to include 0,0 as a point. I don't think it should be removed, to be honest. My experience is n=1, but in my case if you remove 0,0 my CP jumps 20watts. I know that isn't right, as my CP calculated from Golden Cheetah's calculator and Jorge's test are within 4 watts. (The GC calculator has captured all my rides from this summer and patched together my best efforts from all of my rides - so it draws upon lots of data.) Edited by sand101 2010-11-14 9:18 PM |
| 2010-11-15 8:01 AM in reply to: #3154535 |
Champion 7495 Schwamalamadingdong! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Week 3, day 1 done. THAT was a tough work out. Thanks, Jorge! |
| 2010-11-15 8:33 AM in reply to: #3210739 |
| 48 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 0,0 is a valid point. In fact, I'd argue that the line should be forced to include 0,0 as a point. I don't think it should be removed, to be honest. How can it be valid? There's no test with that power/duration, and if you think about graphing these points on a graph and picture what the slope of the line is, where would you put that point? What other power/duration can it possibly represent? Dr. Skiba's book on power training suggests the same 3 and 20 minute tests we're doing and doesn't include a 0, 0 point in the calculation. Interesting that your CP goes up rather than down when you remove the third point. Do you have your first interval as the 3 minute test, the second as the 20 minute test, and the 3rd with all 0's? What's your R^2 shown in cell c26? |
| 2010-11-15 12:17 PM in reply to: #3208225 |
Regular 108 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Hello All, What does the "5MP Session" mean on Day 1 of this weeks Power plan? Are we testing again already? I thought we just tested a couple of weeks ago. Thanks  Edited by KIELBASA 2010-11-15 12:19 PM |
| 2010-11-15 12:32 PM in reply to: #3211019 |
Master 2372 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Flagstaff30 - 2010-11-15 8:33 AM 0,0 is a valid point. In fact, I'd argue that the line should be forced to include 0,0 as a point. I don't think it should be removed, to be honest. How can it be valid? There's no test with that power/duration, and if you think about graphing these points on a graph and picture what the slope of the line is, where would you put that point? What other power/duration can it possibly represent? Dr. Skiba's book on power training suggests the same 3 and 20 minute tests we're doing and doesn't include a 0, 0 point in the calculation. Interesting that your CP goes up rather than down when you remove the third point. Do you have your first interval as the 3 minute test, the second as the 20 minute test, and the 3rd with all 0's? What's your R^2 shown in cell c26? The Monod model is linear model fit comparing time and work performed. 0,0 is a natural point on that line. I don't see anything invalid in including it. My personal test was a 3 minute test and a real TT for the second that took me just under 28 minutes. R2 is .999+, so linear fit isn't a problem. The omission of that 0,0 point raises my calculated CP 7.5% and is pretty unrealistic for what I know I can put out. Hopefully once Jorge works his magic I'll be capable of it... |
| 2010-11-15 12:40 PM in reply to: #3211575 |
Master 2372 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 KIELBASA - 2010-11-15 12:17 PM Hello All, What does the "5MP Session" mean on Day 1 of this weeks Power plan? Are we testing again already? I thought we just tested a couple of weeks ago. Thanks MP = My Pleasure (ok, maybe not) MP = Manhattan Project (my legs feel like it after a session!) MP = Morning Prayer (please let this be over, please let this be over...) MP = Magnetic Pressure (spinning so fast we generate magnetic fluxes!) MP = Meat Puppets (and Jorge is the Puppeteer?) MP = Milepost (but we're not moving!) MP = Monty Python (a member of the Bureau of Funny Walks after a session?) (or maybe it means Maximal Power, but I like the ones above better). Edited by sand101 2010-11-15 12:41 PM |
| 2010-11-15 1:40 PM in reply to: #3154535 |
Expert 913 Lost in the Evergreens | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Last weeks Q1 main set called for: Here is my question, what power level should I use in this weeks intervals. Part of me says I should stay as close to the plan as possible the other voice says Go Hard or go home. I am also training for a marathon in Jan, but so far I have been able to maintain the workload of both the Cycling Winter Plan and the marathon training. |
| 2010-11-15 1:45 PM in reply to: #3211613 |
| 48 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 0,0 is a natural point on that line. I don't see anything invalid in including it. So you're saying for a time of 0 (essentially, peak power), you produce 0 watts and therefore it "fits" into the model of your performance? |
| 2010-11-15 2:01 PM in reply to: #3211630 |
Extreme Veteran 563 Pekin, IL | Subject: RE: Cycling Program v3.0 - 2010 - 2011 sand101 - 2010-11-15 12:40 PM KIELBASA - 2010-11-15 12:17 PM Hello All, What does the "5MP Session" mean on Day 1 of this weeks Power plan? Are we testing again already? I thought we just tested a couple of weeks ago. Thanks MP = My Pleasure (ok, maybe not) MP = Manhattan Project (my legs feel like it after a session!) MP = Morning Prayer (please let this be over, please let this be over...) MP = Magnetic Pressure (spinning so fast we generate magnetic fluxes!) MP = Meat Puppets (and Jorge is the Puppeteer?) MP = Milepost (but we're not moving!) MP = Monty Python (a member of the Bureau of Funny Walks after a session?) (or maybe it means Maximal Power, but I like the ones above better). I like those, but the following is from the downloaded excel file: ' - When doing 5MP (5 minute max power) you will do sets 1 through 4 at your most recently tested 3MP minus 2-3% and during the last set strive to push 2-4 watts higher and record the average for that set. That will become your new 5MP baseline for the next session. On your next 5MP session use your new 5MP for sets 1 through 4 and again, on the last set strive to push 2-4w higher and record average for the set. That will become your new 5MP for next session, and so for... |
| 2010-11-15 3:53 PM in reply to: #3211813 |
Expert 913 Lost in the Evergreens | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Since 'E: All of the above' is not an option, I'll go with answer 'D: Sets 1 thru 4 at recently tested 3MP - 2 or 3%. |
| 2010-11-15 6:15 PM in reply to: #3211813 |
Regular 108 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Hello All, What does the "5MP Session" mean on Day 1 of this weeks Power plan? Are we testing again already? I thought we just tested a couple of weeks ago. Thanks I like those, but the following is from the downloaded excel file: ' - When doing 5MP (5 minute max power) you will do sets 1 through 4 at your most recently tested 3MP minus 2-3% and during the last set strive to push 2-4 watts higher and record the average for that set. That will become your new 5MP baseline for the next session. On your next 5MP session use your new 5MP for sets 1 through 4 and again, on the last set strive to push 2-4w higher and record average for the set. That will become your new 5MP for next session, and so for... Thanks for pointing me in the right direction. |
| 2010-11-15 6:34 PM in reply to: #3154535 |
Expert 668 Lancaster, PA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 well, I started today with the 30 Min Time Trial Test (for HR users) and the THR ended up being 140.65. The legs were giving out before the cardio but that is all I could muster out. Day 1 tomorrow.. mixed in with some resistance w.outs. thomas |
| 2010-11-15 10:42 PM in reply to: #3154535 |
| Champion 9430 No excuses! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 |
| 2010-11-16 7:08 AM in reply to: #3212554 |
Extreme Veteran 590 Northern Virginia | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Shermbelle - 2010-11-15 11:42 PM Week 3 Day 1 in the books Gotta say, dinner tasted better the first time  The advantage of early morning workouts :-) That Week 3, Day 1 was a killer. |
| 2010-11-16 9:53 AM in reply to: #3154535 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Sorry for been a bit MIA this past day but I had a busy weekend and fighting a bit of a cold bug. I'll catch up with questions soon, I just need to go back and read what I've missed |
| 2010-11-16 10:35 AM in reply to: #3211813 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 CKinsey - 2010-11-15 2:01 PM Those are wicked funny but it is Maximal Powersand101 - 2010-11-15 12:40 PM KIELBASA - 2010-11-15 12:17 PM Hello All, What does the "5MP Session" mean on Day 1 of this weeks Power plan? Are we testing again already? I thought we just tested a couple of weeks ago. Thanks MP = My Pleasure (ok, maybe not) MP = Manhattan Project (my legs feel like it after a session!) MP = Morning Prayer (please let this be over, please let this be over...) MP = Magnetic Pressure (spinning so fast we generate magnetic fluxes!) MP = Meat Puppets (and Jorge is the Puppeteer?) MP = Milepost (but we're not moving!) MP = Monty Python (a member of the Bureau of Funny Walks after a session?) (or maybe it means Maximal Power, but I like the ones above better). I like those, but the following is from the downloaded excel file: ' - When doing 5MP (5 minute max power) you will do sets 1 through 4 at your most recently tested 3MP minus 2-3% and during the last set strive to push 2-4 watts higher and record the average for that set. That will become your new 5MP baseline for the next session. On your next 5MP session use your new 5MP for sets 1 through 4 and again, on the last set strive to push 2-4w higher and record average for the set. That will become your new 5MP for next session, and so for... |
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