Increase your Cycling Power over the winter = Faster times on 2009 (Page 21)

Gang,

Just checking to see how is everyone doing? With the holidays upon us I know it get challenging to be consistent with the training dues to social events but come on, 3 hrs per week is nothing! So how many are still going strong on the "faster 2009 times" wagon? who has been struggling? who has questions?

After 5 weeks it is time to keep each other motivated so I'll do a round of logs visits to see who needs a kick on the rear end

I was moving right along and enjoying seeing my progress as the sessions got more intense but sadly I am fighting a chest cold right now so week 5 is on hold. I will take the next week off and cross train and pick up week 5 after that so I will be back on track after the built in 2 week break.

-Chris

Things are going well for me at the moment - I've been washing my hands like crazy and popping Vitamin C every morning since I've had two sick kids around the house for this past week.  Fingers crossed, but so far so good.

I'm really enjoying the training, and having a structured workout is amazing.  I find it so much harder to get motivated to go out and train when I don't really know what I want to do, or what the training is going to specifically accomplish.  Dragging myself into the basement has a purpose + I'm trying to add in an extra ride every week.  I want cycling to be my strength in 2009.

For the record - I'm on track, with Week 5 Q2 in the books and just waiting for the weekend to do Q3.

I'm afraid I'm on the sick list too.  I got a cold last week but I now feel about ready to get back on my bike  It will have to wait until tomorrow evening as I have a family engagement tonight.

I need to keep working on my cycling as I am heading to Florida for two weeks on Christmas day and my brother-in-law and  I are going to rent some bikes and do a bit of cycling.  I had been off my bike with an injury since August, and started back on the bike with this program.  I need all the cycling I can get before having to keep up with him on the roads.  Hope to finish week 4 this weekend and then continue on to week five's workouts before I leave next week.

D

Jorge

I do not have any graph info to post.  The only info I have been keeping is MAx and AVG watts during the past sessions.  I can go back and put that in a spread sheet.

I did start some new medication yesterday and felt like my head was gonig to explode all day.  I skipped it today and feel normal.  It might have had a impact on the test.  Once I get caught up on the weeks I will try the test again.  I will aslo get my spread sheet done

Joe

To help motivate myself, I declined this Friday after work social event at the local pub.  This is usally about networking, but......the bike it is!  Plus on Saturday I have a 8am pool time with an attempted run afterwards.  This will be my first run since November 5th.

My progress so far.  Lost data was me pushing the wrong buttons on the meter and the magnent moving on my spoke.

Just dont' kick my left rear.. it's still sore..   I've missed a couple of sessions but things are going well..  I have more trouble staying in the prescribed zone than anything.  I'm either above, then below, then actual in it for a few seconds..

just since i like posting pictures... this is my power file from last nights workout,, I had always heard how with a power meter you get instant feedback vs HR which while it made sense I still didnt' understand how that was a benefit to me.   The red is my HR and you can see how it lags behind the intervals I've already done...

All CT & Tacx users.  I'm just curious how you're all structuring your workouts now that the tests are in the books and we know our CP60/FTP.  I believe with a CT basing your workout on watts is in ErgMode, and with a Tacx it's just called Watts.  The other option is to base it on a slope or gradient and then work to reach your desired power output.

Just curious what method everyone is using at the moment.  Personally I'm just setting a slope and then riding to make my watts, but I'm curious if it makes more sense to just define what watts I need to hit and just have the trainer feed me the resistance.

I'm doing pretty well. I missed 1 Q3 a couple weeks ago but otherwise I'm on track. I like the accountability to someone other than myself. Even if no one is was watching.

Edit: I'm not so good at logging on a timely fashion though

I'm looking forward to the work after the holidays!!

Doing very well, thank you! I've not missed a session yet even with some schedule challenges. I think I'm already seeing the benefits, too. It seems like I can push a little harder gear for the given HR. I'm excited to see what materializes when I hit the road again in another 15 weeks.

I've hit all of the sessions so far.  I actually look forward to these interval sessions.  I have an early '09 race, April.  So I have to train through the winter.  These sessions make getting on the trainer much easier.

I will admit it. I have fallen completely off the wagon. I just haven't had the motivation to workout at all. It's been 12 days. I did go out and buy my bike computer, but still haven't installed it. My biggest roadblock is the kids and the hubby. Sounds bad to blame it on someone else, but I just can't seem to get past the guilt factor when the kids are home from school--and my son is off for the entire month of December. And, the same goes for early morning and late night workouts when my hubby isn't traveling. He's been home the last few weeks, too. 

I think I can still catch up during the 2 week break. If not, I should at least be within a week.

Ok, I'm ready, just don't use the leather belt for my whoopin'.  

Week # 6 Q1 for power is -> WU #1 + MS: 4x6' @ 96-102% FT (1' A) + CD + total 48-50 min.

Week # 6 Q1 for HR is -> WU #1 + MS: 4x6' @ 97-103% LTHR (1' A) + CD + total 48-50 min.