Cycling program v4.0 2011-2012 (Page 2)

I'm ready but i still gotta go get the hubby a trainer.  THis week then we'll both be ready!  It's because you every year do this that I wanted you as my coach!  Thanks again Jorge!

Jorge, if we're going to do the power-based plan, but haven't done the power test, should we do that first or just go off RPE?  I thought you said at one point RPE, if so, how do the percentages translate to RPE?  Thanks very much for making me dread the winter!

Can anyone point out where I can pull up the entire plan off the Free program?  I see the first two weeks, but can't find the rest - if it's there.  Thanks.

http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10919

Excellent.  Thanks very much.

Day 1 is today!

PT Calibrated - Check
Garmin GPS Off - Check
Tire pressure up - Check
Wheels blocked & locked - Check
Fans Check,
Towels Check.

Bucket?

Officially today but you can really start whenever you want. The next few weeks are prep with some intensity and then we test. 

Yes

If using Power program... I assume I should do the 20 min MP test first... I am new to using Power but have been collecting data for a couple of months... I can use GC to calculate CP as a baseline right?

Thanks!

You can use GC to get started.  Here's a link to Jorge's website with a spreadsheet so you can enter in your 20 min MP and 3 min MP values and get CP:

http://coachjorgem.blogspot.com/2008/11/how-to-calculate-your-critical-power.html

You'll love the 20 minute test.

So are we using FTP or CP to determine our paces?   Might be helpful for some of us new to the power world to assist educating us...me specifically!

Did you read the plan description?  It's the best place to start (download the spreadsheet linked there, too). 

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2332

Other than that, it's a matter of getting a better feel between your perceived exertion and the number of watts you're putting out, basically getting to know your powermeter. (You'll learn from the sufferfest sessions that you can generate more power than you think, you just gotta dig deep!)

To REALLY get a good understanding, pick up Phil Skiba's book on Training with Power

http://www.physfarm.com/store/index.php?main_page=product_info&cPath=1&products_id=20

In order to know your FTP you have to do an all out 40K TT; the rest of the popular ways to estimate FTP like 95% of a 20 min max test, or any others are just that; estimates.

That is similar as CP which is an estimate based on a short tests, longer than 3 min and shorter than 30 min, but in my experience more accurate. The reason why I use is CP is because there is a big body of literature reviewing and validating its applicability. Philip Skiba does a great job at explaining the different 'thresholds' here. 

The take away, you can use CP or FTP interchangeably, it is not a big deal as long as you understand the difference. To be precise when chatting with athletes, I explain the difference for them to understand that CP while rather accurate, is just an estimate for 60 min max power. What's cool about CP (or critical speed) is that it relates with other physiological process, hence knowing your CP can allow you to model programs, predict performance and track other stuff.

I did a save as to .xls

Hopefully it still works.