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2010-11-21 5:45 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Which is more important for the optional long cycling workout? I tried to keep my HR at the percentages and lots of times it always went up. Do I move up a bigger gear and pedal slower or less gear and pedal faster? I played around with it and it is just very hard for me to go at 70-77%. I understand that this is to build up endurance, but how can I adjust accordingly?

Thanks


2010-11-22 8:41 AM
in reply to: #3220350

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Flagstaff30 - 2010-11-21 5:09 PM
The trainer-specific tires that Continental and a few others offer are pretty nice.  I can get away will less roller pressure, and after a year of use, there's no visible wear.  Of course you can't use these outside, so you want a dedicated bike or wheel for trainer use.



Unless you like to practice tire changes.  Smile  I was using a dedicated wheel + trainer tire last year, but now that I have the PT I just switch the tire every time I ride outside.  I figure it will make me more proficient at changing out a flat if the need arises.  But once winter hits and it gets too snowy then I'm guessing I'll be inside on the trainer tire 100% of the time.
2010-11-22 12:47 PM
in reply to: #3221132

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Subject: RE: Cycling Program v3.0 - 2010 - 2011

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee

2010-11-22 1:11 PM
in reply to: #3221714

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
rreischl - 2010-11-22 10:47 AM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee



When I'm trying to focus on ftp I'm usually down in the drops, during the longer sets (5min+) I'm down on the areo bars.  It's much easier for me to read my garmin from the hoods or drops than when I'm down on the bars.  My force is greater in the drops, my cadance is higher in areo.  

I'm working on it.
2010-11-22 4:04 PM
in reply to: #3221714

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
rreischl - 2010-11-22 1:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee


Yes.  I try to only come up on the rest intervals.
2010-11-22 7:53 PM
in reply to: #3221714

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
rreischl - 2010-11-22 2:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee



I am not yet a master or the rollers and I would prefer to stay vertical so no, not yet anyway...


2010-11-22 8:20 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
I've got an Ascent Fluid 2 trainer.   It seems the power curve hasn't been published.  Would it be best to just use the KK power curve formula or just go by HR?
2010-11-23 7:33 AM
in reply to: #3222435

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
mrpetey - 2010-11-22 9:20 PM I've got an Ascent Fluid 2 trainer.   It seems the power curve hasn't been published.  Would it be best to just use the KK power curve formula or just go by HR?

mrpetey, let me see what I have found for Ascent fluid trainers when I get to the office later, if I recall I may have found a reference for Ascent fluid power curve in my research.  Just to make sure is the actual product name of "Fluid 2" or is it just "Fluid" as I don't see an 'Ascent Fluid 2' listed anywhere.

Edited by Donto 2010-11-23 7:34 AM
2010-11-23 9:46 AM
in reply to: #3222786

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Donto,

You're correct.  It is NOT an Ascent Fluid 2.  It's just the Ascent Fluid trainer that I got from Performance Bike earlier this year. 

http://www.performancebike.com/bikes/Product_10052_10551_1063136_-1___

I'm wishing I had forked over a little more on the trainer now and got something with a power reading.  

Thanks for checking.
2010-11-23 9:52 AM
in reply to: #3221714

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
rreischl - 2010-11-22 1:47 PM

It's kinda late to be asking this, but are those of you with aero bars riding with them for your sessions?

Renee



I almost never ride mine on the trainer, but for some instinctive reasn I found myself on them when doing the tests.  I'm not very comfortable on the trainer in the aero bars except when I'm really pushing - but I'm fine outside, go figure.
2010-11-23 2:13 PM
in reply to: #3154535


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Subject: RE: Cycling Program v3.0 - 2010 - 2011

I am in my aero bars as much as possible. 

I encourage folks to try work out in them as much as you can.  Start slow and build up the minutes if it's something you need to adjust to.  You'll be much happier come spring (for those who will be riding inside for the winter) if you do.  Last year, I spent a fair amount of time training in aero in the winter but with my head down (not thinking about it really) and come spring, my neck was aching for a couple of months while adjusting.  

   



2010-11-23 2:19 PM
in reply to: #3223676

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
smarchildon - 2010-11-23 3:13 PM

I am in my aero bars as much as possible. 

I encourage folks to try work out in them as much as you can.  Start slow and build up the minutes if it's something you need to adjust to.  You'll be much happier come spring (for those who will be riding inside for the winter) if you do.  Last year, I spent a fair amount of time training in aero in the winter but with my head down (not thinking about it really) and come spring, my neck was aching for a couple of months while adjusting.   



Another advantage of watching Netflix -- improving your aero form and neck strength Smile
2010-11-24 10:56 AM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
For those of you racing with power and actually for everyone, attached is my coach race report of one of my athletes latest performance for her main race of the season at the 70.3 World Championship. It includes fueling plan, racing pacing, power data and some other data/comments.

It might be informative and might give you some things to think about for next season. Enjoy!
2010-11-24 1:28 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Very interesting read Jorge - thanks for posting.  Really makes me realize I need a lot of work to boost my CP and watts/kg!!
2010-11-25 8:41 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Thanks Jorge,

one thing that caught my attention

"I estimated her CP before the race was at 230w though on her racing wheels it tends to be ~5w lower"

Why would it be lower due to wheels ?
2010-11-25 8:57 AM
in reply to: #3225880

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
marcag - 2010-11-25 8:41 AM Thanks Jorge,

one thing that caught my attention

"I estimated her CP before the race was at 230w though on her racing wheels it tends to be ~5w lower"

Why would it be lower due to wheels ?


I am not sure why to be honest, I read somewhere a while back it has to with the PT calculating power at the hub that certain wheels can cause it to read lower. I tried finding that info but couldn't so I am going off memory here.

I do know my PT 2.4 wireless on the Jet 90 tends to read a tad lower than my PT comp+ wired on DT Swiss wheel. Since I didn't race all season, Jana borrowed my bike and racing wheels. I knew my Jet 90 will read a tad lower so I decided to set the racing plan based on power a tad lower. She knew to adjust based on RPE but it ended up working out pretty well given my previous knowledge on power readings with my wheel.


2010-11-25 9:49 AM
in reply to: #3225210

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
GoFaster - 2010-11-24 2:28 PM Very interesting read Jorge - thanks for posting.  Really makes me realize I need a lot of work to boost my CP and watts/kg!!


To followup on my own post.  Jorge, do you find that to ride a 2:30-2:40 bike split at 1/2 IM distance, you need to have your watts/kg in the 3.7-3.9 range, is it a good target?  I know that both Timberman and Mosseman are hilly courses, and if I race Muskoka next year it would be similar.  I've learnt how important Cda numbers, and wouldn't discount them, but I'm just looking to figure out what kind of power one needs to reasonbly expect to push to achieve these bike splits.  Based on the write up it appears you want to keep power in check at around 78-80%, which for someone like me = slow bike split with my current watts/kg.

Thanks.
2010-11-25 7:42 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
question regarding the FTP test.

here are my results from this week:

20 min = 261 watts
3 min = 363 watts

so based on regression analysis my current FTP is 243....reason why i ask is i tested 2 months ago and i was at 240...during that time i have ridden 2 x 20' (3' rest) @ 240 if felt lets say comfortably.  my last race (oly) i rode at 233w to make sure i conserve for the run, probably could have hit 240.....seems a bit low i guess, expected to be at 250 or so....is my calc correct then?

the 261w 20' test was a hard effort though.



Edited by trix 2010-11-25 7:45 PM
2010-11-25 8:07 PM
in reply to: #3226305

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
trix - 2010-11-25 7:42 PM question regarding the FTP test.

here are my results from this week:

20 min = 261 watts
3 min = 363 watts

so based on regression analysis my current FTP is 243....reason why i ask is i tested 2 months ago and i was at 240...during that time i have ridden 2 x 20' (3' rest) @ 240 if felt lets say comfortably.  my last race (oly) i rode at 233w to make sure i conserve for the run, probably could have hit 240.....seems a bit low i guess, expected to be at 250 or so....is my calc correct then?

the 261w 20' test was a hard effort though.



How much have you trained since Miami man? That could account for some drop. Also based on your results, it seems similar to others your ability to generate more power over a short duration (more anaerobic dependent, AWC) is greater of what you can generate for sustainable power over long durations.

This means you can certainly bridge the gap and get your 20MP closer to your 3MP hence 265-270w can be a good and realistic goal to pursue for the next 12+ weeks.
2010-11-25 8:46 PM
in reply to: #3225934

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
GoFaster - 2010-11-25 9:49 AM
To followup on my own post.  Jorge, do you find that to ride a 2:30-2:40 bike split at 1/2 IM distance, you need to have your watts/kg in the 3.7-3.9 range, is it a good target?  I know that both Timberman and Mosseman are hilly courses, and if I race Muskoka next year it would be similar.  I've learnt how important Cda numbers, and wouldn't discount them, but I'm just looking to figure out what kind of power one needs to reasonbly expect to push to achieve these bike splits.  Based on the write up it appears you want to keep power in check at around 78-80%, which for someone like me = slow bike split with my current watts/kg.

Thanks.


that's a tricky question; as you know in tris what really matters is W/CdA as opposed to W/Kg. That said, in my experience and considering a less than spectacular CdA then, yes, you need a higher W/Kg to get closer to the 2:30/56 miles mark (depending on the course). Something around 2.9 to 3 w/kg for 56 miles should get you in the ball park with a descent CdA.

For reference some data from my athletes:
Tman  - 2:30hr - CP ~265w (4.16w/kg), 194w 0.75IF (3.04 w/kg)
Tman - 2:33hr - CP ~220w, (3.78w/kg), 173w, 0.76IF (2.97 w/kg)
RI 70.3 - 2:27hr - CP ~260w, (4.02w/kg), 204w, 0.78IF (3.16 w/kg)
Muncie - 2:30hrs - CP ~200w, (3.65w/kg), 161w, 0.80IF (2.95 w/kg)
FL70.3 - 2:22 hrs - CP ~285w, (4.18 w/kg), 231w, 0.82IF (3.37 w/kg)
Cancun - 2:25 - CP ~270wm (4.2 w/kg), 210w, 0.80IF, (3:34 w/kg)
Mooseman - 2:38hr - CP ~310w (4.3w/kg), 230w, 0.74IF, (3.06 w/kg)
2010-11-26 8:02 AM
in reply to: #3226335

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
JorgeM - 2010-11-25 9:46 PM
GoFaster - 2010-11-25 9:49 AM
To followup on my own post.  Jorge, do you find that to ride a 2:30-2:40 bike split at 1/2 IM distance, you need to have your watts/kg in the 3.7-3.9 range, is it a good target?  I know that both Timberman and Mosseman are hilly courses, and if I race Muskoka next year it would be similar.  I've learnt how important Cda numbers, and wouldn't discount them, but I'm just looking to figure out what kind of power one needs to reasonbly expect to push to achieve these bike splits.  Based on the write up it appears you want to keep power in check at around 78-80%, which for someone like me = slow bike split with my current watts/kg.

Thanks.


that's a tricky question; as you know in tris what really matters is W/CdA as opposed to W/Kg. That said, in my experience and considering a less than spectacular CdA then, yes, you need a higher W/Kg to get closer to the 2:30/56 miles mark (depending on the course). Something around 2.9 to 3 w/kg for 56 miles should get you in the ball park with a descent CdA.

For reference some data from my athletes:
Tman  - 2:30hr - CP ~265w (4.16w/kg), 194w 0.75IF (3.04 w/kg)
Tman - 2:33hr - CP ~220w, (3.78w/kg), 173w, 0.76IF (2.97 w/kg)
RI 70.3 - 2:27hr - CP ~260w, (4.02w/kg), 204w, 0.78IF (3.16 w/kg)
Muncie - 2:30hrs - CP ~200w, (3.65w/kg), 161w, 0.80IF (2.95 w/kg)
FL70.3 - 2:22 hrs - CP ~285w, (4.18 w/kg), 231w, 0.82IF (3.37 w/kg)
Cancun - 2:25 - CP ~270wm (4.2 w/kg), 210w, 0.80IF, (3:34 w/kg)
Mooseman - 2:38hr - CP ~310w (4.3w/kg), 230w, 0.74IF, (3.06 w/kg)


Thanks for the examples.  That jives with what I expected.  I need to have a CP in the area of 3.7-3.9watts/kg, and would need to race somewhere around 3.0-3.2watts/kg.  This all assumes my cda is reasonably good, and I'm sure I have room for improvement in that area. 

So here's my next question.  I think that over the course of the next 10 months I should be able to improve my watts/kg by 20-25% (currently 3.1) which should get me where I want to be.  I assume no weight loss because I'm as light as I want to go, so this increase has to come strictly from power increase.  Is this a good goal, or perhaps too aggressive?


2010-11-26 10:29 AM
in reply to: #3226320

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
JorgeM - 2010-11-25 8:07 PM
trix - 2010-11-25 7:42 PM question regarding the FTP test.

here are my results from this week:

20 min = 261 watts
3 min = 363 watts

so based on regression analysis my current FTP is 243....reason why i ask is i tested 2 months ago and i was at 240...during that time i have ridden 2 x 20' (3' rest) @ 240 if felt lets say comfortably.  my last race (oly) i rode at 233w to make sure i conserve for the run, probably could have hit 240.....seems a bit low i guess, expected to be at 250 or so....is my calc correct then?

the 261w 20' test was a hard effort though.



How much have you trained since Miami man? That could account for some drop. Also based on your results, it seems similar to others your ability to generate more power over a short duration (more anaerobic dependent, AWC) is greater of what you can generate for sustainable power over long durations.

This means you can certainly bridge the gap and get your 20MP closer to your 3MP hence 265-270w can be a good and realistic goal to pursue for the next 12+ weeks.


that is true.  i guess the week after my 70.3 i didn't do any intensity and then prior to miami man it was only 75-80% stuff on the bike to try to recover for the race.
2010-11-26 7:14 PM
in reply to: #3225897


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Subject: RE: Cycling Program v3.0 - 2010 - 2011
JorgeM - 2010-11-25 7:57 AM
marcag - 2010-11-25 8:41 AM Thanks Jorge,

one thing that caught my attention

"I estimated her CP before the race was at 230w though on her racing wheels it tends to be ~5w lower"

Why would it be lower due to wheels ?


I am not sure why to be honest, I read somewhere a while back it has to with the PT calculating power at the hub that certain wheels can cause it to read lower.

There's a few percent difference between crank-based power devices such as an SRM or the Quarq and the Powertap.  It's basically drivetrain loss.  Maybe that's what you're remembering?  Any difference between one powertap wheel and another would be an issue of calibration error. Saris claims accuracy +/- 1.5%, so if you happened to have a pair of powertaps on opposite edges of that window, you might be seeing a 5 - 10 watt difference.  There's something known as a "stomp test" that people sometimes do to see if their powertap is calibrated correctly.

2010-11-27 11:46 AM
in reply to: #3226930

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Flagstaff30 - 2010-11-26 7:14 PM
JorgeM - 2010-11-25 7:57 AM
marcag - 2010-11-25 8:41 AM Thanks Jorge,

one thing that caught my attention

"I estimated her CP before the race was at 230w though on her racing wheels it tends to be ~5w lower"

Why would it be lower due to wheels ?


I am not sure why to be honest, I read somewhere a while back it has to with the PT calculating power at the hub that certain wheels can cause it to read lower.

There's a few percent difference between crank-based power devices such as an SRM or the Quarq and the Powertap.  It's basically drivetrain loss.  Maybe that's what you're remembering?  Any difference between one powertap wheel and another would be an issue of calibration error. Saris claims accuracy +/- 1.5%, so if you happened to have a pair of powertaps on opposite edges of that window, you might be seeing a 5 - 10 watt difference.  There's something known as a "stomp test" that people sometimes do to see if their powertap is calibrated correctly.



No, it was besides the accuracy difference between units. For instance, it is know powertap built into discs (like the Zipp) one tend to read lower (or at least used to). I think the discussion took place either on the old wattage group on topica or Google. I'll see if I can find the thread.

Nevertheless, I have check the calibration of all my power taps and even compared to computrainer and SRM and all were calibrated, still the PT SL 2.4 reads a consistently a tad lower.
2010-11-27 11:50 AM
in reply to: #3226460

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
GoFaster - 2010-11-26 8:02 AM

So here's my next question.  I think that over the course of the next 10 months I should be able to improve my watts/kg by 20-25% (currently 3.1) which should get me where I want to be.  I assume no weight loss because I'm as light as I want to go, so this increase has to come strictly from power increase.  Is this a good goal, or perhaps too aggressive?


That's hard to tell without knowing your potential. Start with 10-15% and as a goal and see how much you can improve over the next 12 weeks and based on that you can get an idea of how much load you and how easy you can get there. Keep in mind as you get fitter it gets proportionally harder to realize gains and you get to a point that you need that much more work to just realize a few % gains.
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