Winter Cycling Plan Official Thread (Page 20)

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2010-01-13 4:52 PM
in reply to: #2492759

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Champion
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Frisco, TX
Subject: RE: Winter Cycling Plan Official Thread

Jorge, been really enjoying your cycling plan.  One question though - if I am turning one of your interval sessions into a brick, am I better off skipping the cool down and hopping off for the run or should I complete the workout as shown and then go run?

2010-01-13 5:25 PM
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2010-01-13 7:43 PM
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Expert
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Near Tampa
Subject: RE: Winter Cycling Plan Official Thread
trotpntbll - 2010-01-13 6:25 PM How in the world can you turn anything but the long ride into a brick? (Insert a face on confusion since they don't have it.

I just finished W8Q2. My legs are shaking, the rooms is warping in and out a little, and I feel like I'm about to experience a massive cramp at any given moment. There workouts are designed to do just that...... More power to you if you can do it, but in my mind, your not going at it enough if you can do a brick off of these. Maybe I'm wrong.....


A 15 min brick is better than no brick.  It wouldnt necessarilly be about form so much as about muscular memory.  I don't necessarilly follow all the w/outs posted by Jorge but I do the one prescribed for that day.  Tough indeed but even if you just go around the block 1-3 x it's worth it.  Tongue out
2010-01-13 7:43 PM
in reply to: #2492759

Royal(PITA)
14270
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West Chester, Ohio
Subject: RE: Winter Cycling Plan Official Thread

week 6 Q2  done.  That one really hurt (oh waitaminute....they ALL hurt!)

2010-01-13 7:45 PM
in reply to: #2612544

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Subject: RE: Winter Cycling Plan Official Thread
ashort33 - 2010-01-13 5:52 PM

Jorge, been really enjoying your cycling plan.  One question though - if I am turning one of your interval sessions into a brick, am I better off skipping the cool down and hopping off for the run or should I complete the workout as shown and then go run?



Yeah, go for it!
PS:  I'm not Jorge (or a trainer), but I slept at a Holiday Inn last night...  LOLWink
2010-01-13 8:01 PM
in reply to: #2612771

Champion
5522
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Frisco, TX
Subject: RE: Winter Cycling Plan Official Thread

TrkHilo2k - 2010-01-13 7:43 PM
trotpntbll - 2010-01-13 6:25 PM How in the world can you turn anything but the long ride into a brick? (Insert a face on confusion since they don't have it.

I just finished W8Q2. My legs are shaking, the rooms is warping in and out a little, and I feel like I'm about to experience a massive cramp at any given moment. There workouts are designed to do just that...... More power to you if you can do it, but in my mind, your not going at it enough if you can do a brick off of these. Maybe I'm wrong.....


A 15 min brick is better than no brick.  It wouldnt necessarilly be about form so much as about muscular memory.  I don't necessarilly follow all the w/outs posted by Jorge but I do the one prescribed for that day.  Tough indeed but even if you just go around the block 1-3 x it's worth it.  Tongue out

Exactly!  No one said it was a pretty run sight afterwards...  For me the workouts have been getting a bit easier (probably just starting to get in some decent shape) the last two weeks.  I have been hitting right close to the power numbers proscribed in the workouts.  I'm sure my tune will change after the new testing is done and my goal wattages go up



2010-01-14 7:12 AM
in reply to: #2612544

Coach
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Boston, MA
Subject: RE: Winter Cycling Plan Official Thread
ashort33 - 2010-01-13 4:52 PM

Jorge, been really enjoying your cycling plan.  One question though - if I am turning one of your interval sessions into a brick, am I better off skipping the cool down and hopping off for the run or should I complete the workout as shown and then go run?

you can skip the cool down
2010-01-14 8:09 AM
in reply to: #2612805

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Subject: RE: Winter Cycling Plan Official Thread
ashort33 - 2010-01-13 8:01 PM

Exactly!  No one said it was a pretty run sight afterwards... 



Speaking of not pretty....I do my workouts in my biking shorts, no top, just a HR monitor.

I live in Canada, so a run afterwards is not fun due to weather.

I live on the 4th floor of a condo building where there is never anyone in the stairs.

So what I do is after my bike workouts, I just grab my running shoes and go up and down the stairs a few times. I did this for 8 weeks, never saw a person.

Last week, a little old lady decides to take the stairs and comes face to face with this half naked sweaty guy in biking shorts and a strap around his chest running up and down the stairs in the middle of winter. I think she is scarred for life :-)

Now that is not pretty !!
2010-01-14 9:48 AM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
I finished week 4 q2 last night.  I thought the 30" intervals would be a relief after the 2' intervals of q1... was I wrong!  Not only was it physically challenging but I forgot my Garmin at work and had to do the workout using the stopwatch on my iphone so it was mentally challenging as well.
Thanks for all the good times Jorge! 
2010-01-14 10:21 AM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
3rd TT done.

1st......18.4 MPH with 163 Ave. HR
2nd.....18.7 MPH with 162 Ave. HR
3rd......19.17 MPH with 161 Ave. HR
2010-01-14 10:23 AM
in reply to: #2613325

Champion
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Frisco, TX
Subject: RE: Winter Cycling Plan Official Thread

marcag - 2010-01-14 8:09 AM
ashort33 - 2010-01-13 8:01 PM

Exactly!  No one said it was a pretty run sight afterwards... 



Speaking of not pretty....I do my workouts in my biking shorts, no top, just a HR monitor.

I live in Canada, so a run afterwards is not fun due to weather.

I live on the 4th floor of a condo building where there is never anyone in the stairs.

So what I do is after my bike workouts, I just grab my running shoes and go up and down the stairs a few times. I did this for 8 weeks, never saw a person.

Last week, a little old lady decides to take the stairs and comes face to face with this half naked sweaty guy in biking shorts and a strap around his chest running up and down the stairs in the middle of winter. I think she is scarred for life :-)

Now that is not pretty !!

LOL - now that's funny!

2010-01-14 10:23 AM
in reply to: #2613217

Champion
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Frisco, TX
Subject: RE: Winter Cycling Plan Official Thread

JorgeM - 2010-01-14 7:12 AM
ashort33 - 2010-01-13 4:52 PM

Jorge, been really enjoying your cycling plan.  One question though - if I am turning one of your interval sessions into a brick, am I better off skipping the cool down and hopping off for the run or should I complete the workout as shown and then go run?

you can skip the cool down

Thanks Jorge!

2010-01-14 1:08 PM
in reply to: #2492759

Expert
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Boston
Subject: RE: Winter Cycling Plan Official Thread
Just got my garmin cadence/speed sensor.  Now I've got one more piece to the puzzle!  Wish I had it for that second test.
2010-01-14 8:05 PM
in reply to: #2614211

Subject: RE: Winter Cycling Plan Official Thread
Week 6 20 minute test.  Power went down Frown  Cadence up from 82 to 94 average Smile

I also was more smooth overall and not so much up and down.  First test I was done after the 20 minutes.  This one I rode another 10 at 80% of my current FTP.  My legs wer not so tired it was my heart rate, which goes back to basic fitness.  It's like school all over, bad on test day.
2010-01-14 10:10 PM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
Jorge-

Thanks for the great plan.  My LTHR remained unchanged at week 11, but my ave speed is up from 18.5 to 20. 

Quick question:  I am starting a FIRST program for a 25k in May.  I think that 3 high intensity cycling workouts in addition to 3 high intensity run workouts will be too much after week 12 of the cycling plan.  I was thinking of cutting out 1 of the cycling workouts, or doing 3, but scaling them back to 30 min max. 

What do you recommend?  And if it is to cut out 1 alltogether, which 1?

Thanks again. 
2010-01-18 9:35 AM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
I don't have a cyclometer on the bike that is on the trainer so I have been doing Jorge's program but other than the LTHR test in the beginning, I haven't been able to assess how it is affecting me. Anyway, we had a thaw on Friday so I took my tri bike out hibernation and did a route that I have done several times in the past under similar conditions. I know this isn't an ideal test but I was very curious to see whether I was faster, slower or about the same after only riding on the trainer for 2 months, and most of those sessions were shorter, intense sessions from Jorge's plan. Here are the results:

Friday: 30.13 miles, average speed 20.6.

Past results:

DateDistanceAverage
8/20/2009
30.15
20.7
6/7/2009
30.13
20.64
3/11/2009
30.03
21.25
7/19/2009
30.03
21.37

So I was about the same as two rides, and a little slower than the other two, which is a decent place to be for the first ride outside. I was hoping to be ahead of where I was last year but for a first ride out this is OK. It is possible that the slight change in position (tri bike vs road bike) makes a difference, and obviously conditions were a little different on each of those rides. So the trainer is keeping me where I was at least :-)

2010-01-18 10:04 AM
in reply to: #2492759

Master
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Midcoast Maine
Subject: RE: Winter Cycling Plan Official Thread
I'm looking for Week 12 - any idea where I might find it?
2010-01-18 3:42 PM
in reply to: #2492759

Coach
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Boston, MA
Subject: RE: Winter Cycling Plan Official Thread
Sorry for the delay folks (long weekend )

Week # 12 is up! http://jorgepbmcoaching.blogspot.com/
2010-01-18 5:50 PM
in reply to: #2492759

Royal(PITA)
14270
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West Chester, Ohio
Subject: RE: Winter Cycling Plan Official Thread

I rode outside with a friend who usually whoops my butt big time.  She hasn't ridden in a few months so has lost bike fitness.  I did the whooping today and I was on a recovery ride.  This plan is really helping me.

2010-01-18 6:17 PM
in reply to: #2492759

Member
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Subject: RE: Winter Cycling Plan Official Thread

11 weeks down/ about to start week 12 tomorrow.

My husband and I are both doing this plan, he will ride on the trainer before work tomorrow and I will ride after work.

I wrote out the workout for my husband to take down to the trainer tomorrow, and at the bottom of the paper I wrote  "Jorge is trying to kill us!!"

I will be looking forward Undecided to the 4 by 9 minutes (1 minute rest) at 95-100% of Target all day tomorrow.

Seriously, thanks for all the great workouts.  I can feel it on the bike, but I can also feel the aerobic fitness in my runs and swims also.

 

2010-01-19 2:09 PM
in reply to: #2492759

Expert
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Zürich, Switzerland
Subject: RE: Winter Cycling Plan Official Thread
Jorge, we are at week 12: until which week are you planning to post? Until week 16 like last season? It would be nice to know, in order to properly plan the following period by ourselves.

2010-01-20 10:21 AM
in reply to: #2492759

Coach
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Boston, MA
Subject: RE: Winter Cycling Plan Official Thread
Here is the annual training plan I posted I the beginning of the plan:
http://jorgepbmcoaching.blogspot.com/2009/10/annual-training-outline-winter-cycling.html

It will last 14 weeks.
2010-01-20 1:52 PM
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Edited by trotpntbll 2010-01-20 1:52 PM
2010-01-20 7:30 PM
in reply to: #2492759

Royal(PITA)
14270
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West Chester, Ohio
Subject: RE: Winter Cycling Plan Official Thread

I seem to have misplaced my card with week 6 on it....Anyone have it available to PM me?  thanks!

2010-01-20 10:03 PM
in reply to: #2625260

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NoVA
Subject: RE: Winter Cycling Plan Official Thread
QueenZipp - 2010-01-20 8:30 PM

I seem to have misplaced my card with week 6 on it....Anyone have it available to PM me?  thanks!



Edit to add:  Scroll down on the page that I linked to see week 6---since week 10 is at the top!!

http://jorgepbmcoaching.blogspot.com/search?updated-max=2010-01-10T19%3A06%3A00-05%3A00

Jorge keeps the old work-outs up in his blog (since I started after sometime off after B2B I'm a few weeks behind...)----I always just go to his blog (from his sig area) and find the week I'm working on.....HUGE thanks to Jorge for doing this---both providing us with this great plan AND for keeping it posted/archived so that those of us that couldn't start on time can still play!!!


Edited by Skippy74 2010-01-20 10:05 PM
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