Cycling program v4.0 2011-2012 (Page 19)

Hi Jorge, long time no chat.

If I had to drop one workout a week, which should it be? I am guessing the 2nd, which seems to be the 1hr workouts with some riding around 75-85%. Is this correct ?

Trying to balance Jorge's plan and the HM plan plus some swimming so my week looks like:

• Monday - cycling
• Tues - swim/run (short)
• Weds - Cycling
• Thurs swim - run (med)
• Friday - bike
• Sat - bike (only 1 hour)
• Sunday - long run

In my defense the swims are easy 2x500s and more to soak my legs in the cool water (and some quiet time away from work).  That said I bailed completely on everything yesterday (Sorry Jorge!) and will have to restrucure for one SRD a week.

Question....Week 5 session 3 reads that it is a 1 hour workout.  No matter how I add it up, it comes up short at 45 min max. 

warm up 10' @ 68-73%  + 5' alt 20" @ 106% / 40" @ 68-73%  + 5' @ 80%

main set 14 x 30" (30" rest @ 68-73%)  @100-105%  .......I think there is something missing here but it doesn't show in my planned training

c/d  5-10' @ 65%

Am I missing something?

I'll edit that, I am assuming you are following the LTHR? It seems the workout is missing info; for week 5, session # 3 it actually should be 50min:

WU: #2 + MS: 15x30" (30"B) @100-106% + 10' @77-83% + CD

Sorry about that!

Did the 5' test this morning and my CP has jumped from 218 to 246!  While I am thrilled with the improvement, I can't imagine how much some of those workouts are going to hurt with the big jump in levels.

Bring it on!

Here's Jorge's answer to your question (Message #3787245)

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=273109&start=101

Here you go:

"It never gets easier; you just get faster" Greg Lemond

Did the 5 min test and only managed to bring up my avg from 248 to 258.  An improvement which I will be happy with.

Just looking at week 8 today (I start it on Monday)... Ouch.

Jorge and all,

Quick question. My values for first test at beginning of program:

20 min test: 290

5 min test: 348

CP in watts 271 (based on calculator)

Just completed 2nd round of tests

20 min test: 299

5 min test 386

CP IN WATTS: 270 (based in calculator)

Is that correct that my CP went down a watt?

Thanks!

I just did the 6x4' workout.  Be very very afraid.....

yes.

assuming you tested well both times, the CP should be accurate. What it means is the following; 5 min test is highly correlated with your VO2 max (max aerobic capacity); as you can see you 5MP improved significantly which is expected between knowing how to do the test, the fact the program focused on that the first weeks, you might be a "responder", you've never trained to improve aerobic capacity and because adaptations improving VO2max occur in a relatively short period of time 2-4 weeks.

That improvement compared to your 20min gains which were more modest in comparison ( and not unexpected since we haven't focused on that yet) then what it means is that you have the ability to produce a lot of power for short periods of time; on those situations your rely more on your anaerobic energy system hence 'aerobically' you are limited at the moment. IOW, once you go longer, your power drops fast. 

What we want know is to improve your 20 min as much as possible so your CP increases as well; that is, we want you to become 'aerobically' stronger so when you go longer your power drops at a slower rate. That will be a mix of workouts for coming weeks when we focus on 20 min power and then on CP. So while it might not seem as good news that your CP is the same, in fact it is because your 5MP in theory, is like your ceiling fitness potential; that is, you have all that room to grow to improve your CP and get it closer to the 5MP. 

it will take hard work and consistency but you have the chance to improve your cycling significantly!!! 

great job! now move onto adding another 10 for the next 4 weeks

Hey everyone, I just want to wish you all an early merry Christmas, happy holidays, NYE and all that jazz

I will be traveling in coming weeks; if you have questions about the program, it will be easier if you get me through my biz facebook page or my twitter account (CoachJorgeM)

keep up the consistent training!