Cycling Program v3.0 - 2010 - 2011 (Page 2)

JorgeM - 2010-10-18 10:31 AM If that fits your needs and how much training load you can handle then yes, but you'll have to try this out and see if it it is too much, too little or just enough.

shmeeg - 2010-10-18 2:07 PM

Sorry, maybe I didn't ask that right.  If all things were equal, and I were to only pick two of the workouts to do each week would 1&3 be the best combination or would 1&2 or 2&3 be better?  Or can that not be answered here because it's too specific as you said above? 

Do you (or anyone who has done this plan before and seen this result) have any idea if there is a run efficiency or speed increase from just doing the cycling program?


Thanks!

Prob Day 1 and Day 3 would work best as those would be the most specific/intense goal-wise for a give phase. That said, I don't know how intense the running program you'll follow will be hence try it out see how it goes.

shmeeg - 2010-10-18 7:29 PM Just out of curiosity, what is the best readout to have my bike computer set to? I used 3s avg power today, but I'm a complete newb to using power and am currently only 1/2 way through training and racing with a power meter . 

JorgeM - 2010-10-19 8:59 AM

For recording try setting up to 1 seconds or the smallest setp your model has. For display you can set up to 3-5 seconds, this will make the power less 'jumpy' as it usually is. Still, riding indoors it is easier to control the effort while riding outdoors you will notice your power is all over the place. Over time you'll learn to pace at the right intensity but a few things to try:

1. set intervals for the sets and look at the avg power
2. some sets try to keep the power as even as possible staying within 5w +/- of your target
3. some sets ride blind, that is, don't look at the power and go by feel, that should help you sync RPE with power

Puppetmaster - 2010-10-18 11:04 PM I will chime in on something I learned last winter.  I tried several ways to see the program changes as I was on the bike.  I tried pinning them to the floor joice above my head, tryng to remember, taped to my bars, etec etec. 

The best one I found was my daughters fold out chalk board.  I was able to sit it out in front of me, write down the plan and what my power parameters for each step and see it at a glance.

inspectord - 2010-10-19 10:44 AM Day 2  went much better although I left my sweat towel on the kitchen counter but found a better resting place for the program. My heart rate on the Garmin 305 was pegging at  235 staying above 220 for the last 5 minutes, which tells me it's not functioning correctly. I need to find the owners manual for it and reset everything to default before testing time.

Have a great day,
Darrell

Plissken74 - 2010-10-19 8:49 AM Jorge, about the Monod model: do you agree that it is eventually valid ONLY outdoor? I mean indoor, body weight should have zero influence on the test.

jdwright56 - 2010-10-19 8:39 PM Hi Jorge, thanks for setting this up.  I started last year but had a little medical complication and had to stop riding for a while. 

I am sure it is posted somewhere, but I have been unable to find it.  How many weeks does this program go?  I am trying to set up my calendar for the winter and I have a lot of stuff going on, so I want to have the right times.  Thanks. 

inspectord - 2010-10-19 11:44 PM Day 2  went much better although I left my sweat towel on the kitchen counter but found a better resting place for the program. My heart rate on the Garmin 305 was pegging at  235 staying above 220 for the last 5 minutes, which tells me it's not functioning correctly. I need to find the owners manual for it and reset everything to default before testing time.

Have a great day,
Darrell