Cycling program v4.0 2011-2012 (Page 21)

Absolutely correct about the "phases" of this plan---the first block is VO2 max type work so you should see the increase in your 5' (in past 3') power...now you move to mid before you work on CP for the last block and you see the increase in 20' power.....

So you're saying I should tank the test? 

That's the worst part of the testing - not only do you come close to death, but as you improve you realize the only point is to make your next few weeks workouts even worse!  I hope I never meet Jorge in person, at least not within a few hours of one of these workouts.

You may toss the cookies, you may die.  but only for 1 min fore there is another 6x4 set to finish before the dawn.

My results from Test #2...

Test #1

5MP        276       3.59 W/Kg

20MP      211       2.75 W/Kg

CP          189       2.46 W/Kg

Test #2

5MP        292       3.80 W/Kg

20MP      232       3.02 W/Kg

CP          212       2.76 W/Kg

If I understand how to use this data correctly... my 5MP sets my ceiling of aerobic potential and the first weeks of the program were designed to work on that and therefore I am a "responder" given I have never done this kind of training before... and over the course of the next few weeks the program will work to raise the 20MP with a desire to get them closer to each other... ultimately raising my CP in the process... the potential for improvement lies in the difference btwn the 20MP and 5MP...  right?

I am stumped.  On the HR plan what does this mean for the main set:

20' as 2' @95-105% + 10' @70-75%

I am on day 40.

2hrs on the trainer yesterday. 20 min test today!! We'll see how that goes...

Did my 20 min power test on Christmas day...not the best idea, but what the heck...I increased from 216 to 225, happy with it, I think I had a little more in me but this is what the numbers say.   We will see how the 5 min test on Tues....

Skiing on Thursday!   So hopefully I will return healthy.

I think it's supposed to be 20' as 2' @95-105% + 2' @70-75% (that would make it similar to the power based version).

Thanks- that is actually what I did- thinking it had to be a typo.

Just finished day 57, 6x4 @ 215 with last at 220. Unfortunately I had to do 2, 3, & 4 @ 210 or else I don't think I could have finished. 

Definitely one of the toughest workouts so far.

I would take a gel 15-30 min before you start, and continue to fuel and hydrate at a steady pace during the ride.  You will not be able to consume much in the final 30 minutes or so of the session.  Stay ahead of the energy drain as long as possible. 

After the ride, have a bottle of protein carb mix ready to consume as soon as you complete you session.  this will aid in your recovery. 

percentages of protein to carb mixtures and how many calories you can consume during the effort is a personal thing.  Too much carb and not enough water will have the same effect as not enough carb.  I think it's called molarity or something like that.  Where sugars without sufficient h2o do not pass the wall of the gut causing bloat.

time to go suffer.
Cheers. 

Take a read through the Hammer fueling handbook, its not gospel but is informative.  Like fit4inifinty said, Gatorade and gels together are a no-no.

If in the AM, I'll eat 1-1.5 hours beforehand, banana and a bagel is my usual, no dairy.  Then for a ride of ~1.5-2 hours I'll consume ~100 calories again right before I leave, then again ~45-60min later, water only during my ride.  For 2+ hours I'll bring a powerbar (or like solids) that I'll nibble on, and a gel as a just in case.  Again water only.

Thanks.  Trainer rides are usually at night about 1 to 2 hours after a modest dinner of pasta/rice/or some other carb with veggies.  Thanks for the reminder on the Hammer book.  I thought that all I needed the first hour was water (I know differently now), then I could replace with gu's for the 2nd hour.  I will try differently this weekend.  Thanks for the input.

So time to jump in. Late, but that was the plan. Been riding TR workouts for a couple weeks to get back on the bike. Mainly "sweet spot" rides what ever that may mean in Jorge's context. Did my 20min test last night. I think I gave it all I had and it was pretty steady. 222 CP. So time to jump in. Been on Barry P for 4 months now @ 40mpw. Plan on doing the 3 sessions on my easy run days. Med runs and swim the other 3 days. Have to figure out long ride some other time.

Question: I did the TR 20 min test ride. It has the 5' clearing interval. Is that the same as the 5' test you guys are talking about or is that a separate test on a different day? Regardless I went out WAY too hard and it probably is not worth much.

Sorry... I saw what the 5' test is. I did the 20' test on TR and it calculated 222CP. I used my 5' interval on that test, and plugged in the numbers into the calculator here, and my CP comes out as 227. Not a huge difference, but why is it? Should I not use the 5' intervals for the calculation and do a stand alone test?

Thanks.

Do a stand alone 5' test.   Besides, its fun,    You may find your CP goes down.   Based on what I understand is the 5' is your potential.   So it needs to be by itself and fresh.    If you use a 5' number close to your 20MP number you will end up with a higher CP.   Clear as mud.

I did the 5' test. Was probably a bit more rested than the 20'. I started too hard at 320, held 300 over half way and then fell to 280 for the last 2 and held on for dear life. That hurt... wanted to hurl.

So I hope that was an OK test since I faded instead of finishing higher???

Anyway..

299 -5'

234 -20'

Which dropped my CP by 10 points to 212. Looking forward to getting to work.

Wow, a week off and not having my HRM strap for this week (have moved house and it's still at the old place) makes the 6x4's even harder! Only managed 3x4' before I had to stop as I was in real danger of being sick!

Think I'll do the rest of this weeks workouts (though a bit more conservatively) and redo them next week properly.

That's a wide the spread between the two tests, the 20' & CP should see a good jump by the end of the plan!

Hi guys, I am back and I'll catch up on questions during the day. I hope you all have a great end of the year and are ready to keep working towards a kick 2012.

Do you want to improve your cycling? prove it! Do you want your power to keep increasing? earn it! Do you want to have your best season yet? get to work! There is no free rides in this program, but if you do all of the above you will be faster... that's a fact!