Winter Cycling Plan Official Thread (Page 19)

Week 2, Q1, 20 min. power test - average power 158 w.... that sounds pretty pathetic.... oh well, gives me lots of room to improve!

Completed Wk3 Q1 for the third time last night...because of illness and the holidays I've restarted twice.  I'm hoping for some consistency in my training for the rest of the winter. 

How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

It was even worse with the longer 12'30" sets.

Does somebody have a good way to keep track of things?

Edited by NorthernNewbie 2010-01-05 4:02 PM

I program the routine into my Garmin.  It beeps when it is time to change it up. 

I have a watch that shows lap time, so I just hit the lap key.

But the idea of programming it into a Garmin Workout is a very cool idea.

The ultimate is the computrainer of course that takes care of it all for you.

I keep reading people mentioning those being handy in posts.  Maybe I should look into one.

I write out the program and put down my HR zones that I have to hit along with the time that I have to start each set/rest period.

so...

4' @ 161 24:00
45" @ 108-116 28:00
4' @ 151 28:45

..and so on.

Decided on this method I was getting confused when trying to work out where I was in the program. Thought it would give me something to think about while I did each set, but I should have realised that you don't think of anything apart from "when do I stop"

X2 on the Garmin. You can also name the intervals. For instance, I name mine "90-100%" if that is the interval. When Garmin beeps, you go. When it beeps again, you stop and thank whoever its over. Then it beeps again and you curse. :-)

Just programmed tomorrows workout into the Garmin. Seems like this may be the way to go.

This user's post has been ignored.

Ah, but Garmin gives your average HR for that interval, which is way cool. Other HRMs prob do the same though.

Thanks for the tips.  I did find my latest HRM does have a lap timer on it so I can set it for 4 min and just hit start, then reset when it is done (manuals are good if I read them).  Boy does it sound great when it starts beeping for 10 seconds to go.  And yes I do keep a table on what each % equals in HR.

Wk 9 Q1 - Really pushed on the 6th 4 min set today, reached highest ever 168 for bike HR.

Jorge, I am behind and in week 9, but should finish week 16 the end of February.  I am in Northern Michigan and the roads don't clear up until late March. 

Could you give me an extra 4 weeks of this pain, I mean plan?

You can certainly recycle the plan to fit your needs, I'll keep it up on my blog. But I can't give you more training to fit your needs. This plan is my way to support BTers and give back a little to this site that is been good to me since I began my tri adventure. I think a 14 week free plan is a good deal, but for anything beyond that, If you want more training you can always email and we can talk about what plans I offer and see if you are interested in the services I offer  and charge for  


Edited by JorgeM 2010-01-09 7:41 AM

This user's post has been ignored.

I guess I should have used Italics so everyone new I was being sarcastic.  This plan is all I can handle and I know by week 16 my body will be ready for a break.   Actually March is when the good mogul skiing happens here in Michigan, so my legs will hopefully be too tired for almost any running or biking.

This plan is more than enough for free.

Somewhat along that note, what is your favorite charity?  I am not into this sport enough to have a coach, and I know you are doing this to help BT.  So maybe some of us who really appreciate this plan can make even more good come of it.

Wekk # 11 is up... happy testing everyone!
http://jorgepbmcoaching.blogspot.com/

I was finally able to complete week 3 without an interruption so it's on to week 4.

Okay... So I'm a little late to the dance, here.... but I have a few questions.

I'm new to power meter training. I just completed my first round of testing (week 2 - 20 min & 5 min testing), and calculated my 60 min. critical power level as described in Jorge's blog.

My question is - which value do I now use in setting my training zones?

Also, FWIW, I think the value from my 20 min test may be a little low - my legs were actually pretty fatigued from a hard workout the day prior to testing... knowing that, should I adjust my zones any?

Thanks for the help!!

I am at week 6 now, tonight I have my choice between a steady 4th ride for week 5 or the test for week 6.  I did week 4 twice and week 5 session 1 twice.

The biggest improvement I have noticed so far is my cadence.  I started in the high 70's low 80's for averages.  I am now in the high 80's lows 90's on average.  I still ahve to go out and snow blow the driveway, before I ride tonight.  Than off to work

Did week 11 LTHR...looked back at my progression (I use HRM, not power meter)...

1st LTHR - ave speed 17.45 mph
2nd LTHR - ave speed 18.00 mph
3rd LTHR - ave speed 19.60 mph

Woot! Thanks Jorge!

use the 60 min power to estimate your training zones and/or follow the workouts (% of FTP). The test it is what it is, I am sure on fresh legs you would have been able to go a bit harder but who knows, you can always adjust while training and if it feels 'easy' push a tad harder.

Next time remember to take it easy the day before testing!

LTHR values change little as your avg HR remains pretty constant at a given intensity, what changes is how fast you can go at the same LTHR. That's why I suggested testing under similar circumtances and tracking speed (only for testing) to have a way to track improvements.

Awesome, congrats!