Cycling program v4.0 2011-2012 (Page 16)

Define low enough...

TimX3 - 2011-12-02 4:09 PM Seeing that you are from Ontario I refuse to answer that question for fear that anything I say will result in you calling me a wimp.   

Good call.

But seriously, as long as you have the kit for it you can ride in the cold.  The part I struggle with the most are my hands and toes, it's the same for anything cold weather that I do.

As to how cold.  I did some 60km rides last winter and my gatorade froze on me.  (I keep one in the jersey pocket now to prevent freezing).  For me, this is preferable over the trainer in the basement.

Jorge...any advice for this?  I know this is an "unload week", but I still want to be as prepared as possible to do well in my TT.  Can/should I change my tuesday workout and should I count this as my 20 min power test for next week?

Hey all!

Going along pretty well but looked at Mondays workout and can someone clarify MP in the following.  I should know this but just drawing a blank (thinking Max Power?):

MS:
5x4' (60" Rest@ 65-70% FT) @ 20MP 
 

I went with 20 minute power.

I think something is missing for the description of day 40 of the HR plan. It says:

I'm guessing (based on the power version:20' as 2' @ 20MP, 2' @ 70% ) that it should be 20' as 2'@ 95-105%, 2' @ 70% + 10' @ 70-75%or something similar.

Saying that, the power version of day 40 doesn't add up to the 55mins total either and probably should have an extra 10mins at the end of the main set.

axteraa - 2011-12-04 11:25 AM My wife and I just completed week 5, workout #4 (day 34) of the power plan and all I can say is wow!  Two hours of mind numbing followed by 15 mins of suck! 

You said it brotha!!!

Yep, it is your 20 minunte max power that you got from the 20 minute test.

IIRC, last year this was known as the 6x4's from hell.  Looks like Jorge has grown a soft heart and made us do only 5 this year

I'm late to the party, but in starting today!  I'm also adding the BarryP 321 plan starting @ 30 mpw and going to 40.  so I'll play it by ear how well I feel to do all 4 rides as well.  I did the 30 min HR test last night and got an avg HR of 154.  I thought I went pretty darn hard but todayI'm thinking I could have possibly gone a bit more.  So we'll see when the first real test comes along in a few weeks now that I have a better understanding of the test itself.

If I drop off the face of the earth after putting in the hours this week, send a search team out for me.  I'm probably collapsed in my garage on the trainer 

Jorge - Can you briefly explain what elements of this weeks workouts 'Improve Slow Glycolycis.' 

A search of the internet for 'Slow Glycolysis' found some fascinating information on glycolysis (burning glucose as fuel) and ketosis (fueling the body by dietary fat and fat cells).  I would be interested in knowing more about converting the body from burning glucose as fuel to burning fat as fuel.

Best Regards,
Mark

Mark, below is a simplified version of information I provide in my internal certification for my coaches were I explain the above:

Depending on the amount of energy used, there are 4 energy systems responsible to resynthesis of ATP: Creatine-phosphokinase reaction (CrP), adenylate kinase reaction, glycolysis and the aerobic pathway. These systems are constantly at work in the body generating ATP, their contribution varies depending on the duration and intensity of physical exercise. 

Think of this as a bath tub -the water in a tub is the supply of ATP to working muscles; the water level in the tub must remain constant and regulated via 4 faucets (the energy we use); each faucet has a different opening and water reserve, hence each has a different capacity to help keep the water level constant. 

ATP is important for energy production and all energy systems work at different degrees to produce it based on intensity and duration. The amount of ATP produced by fast glycolysis (FG) system, is greater than the CrP system, slow glycolysis produces a greater amount of ATP and the aerobic pathway produces the most. Among others, the difference is the speed rate at which it produces it and the substrates involved in the process

By varying the duration and intensity and duration of your workouts, you will produce different adaptations in your body. Among those will be to improve your body's ability to store more glycogen, rely less on glycogen for fuel, improve fat oxidation, etc. If you spend time training at intensities at which these adaptions are enhanced (i.e. easier than your VO2 max but harder than your CP) then you will get more 'bang from your buck'. 

The way I designed this plan was to target different adaptations but all follow some sort of continuum; that is, we follow a progression targeting specific adaptions maximized at certain intensities, but even in those phases, we are still doing a bit of everything (easy, short, hard, long). It has been my experience that following this progression allows for best results given the time investment.

I hope that helps!

Yeah, I'd have to say that workout sucked for me.  For some reason my legs are starting to feel sluggish and my body won't allow me to push as hard.  Good 'ol fatigue is sort of setting in.   I need to get more sleep.

Bought a KK Road machine Black Friday. Ready for the pain...

Two Prep weeks in the bag, and did my 1st 20 min All-Out test today.

Think I paced it pretty well, slowly ramping up my cadence, but staying in

the same gear the whole time.

Dreading from now on as my FTP for the prep weeks was the 200 default.

Other than gasping for air and sweating like a 'you know what', the only

muscles that burn like hell are my quads. No other leg muscles feel fatigued?

Is that typical for riding on a trainer, as you are pretty much in one position the

whole time. No hills, standing up, side to side motion etc... Just curious!

I have been doing the "free ride".  If the plan calls for a 50 min ride, then I put up the "Free Ride 60".  When you stop pedaling the program will stop as well.  When you close the program, it will save your workout.  I've been finding it very helpful and entertaining to track my workouts this way.  

That's what I figured. Just take the workout of the day and do it and just track and record it in free ride. It's a shame the interval timer does not work in that instance but you do have time. Has anyone found some of the workouts in TR road to be close enough for some of the workouts here to use?

I have done the TR 20 MP test to use for this program.  I have done a couple of the other ones prior to starting Jorge's program.  Some look close.  Jorge or Nate had mentioned some time ago about putting Jorge's plan in TR, but I haven't seen anything about that since.