Cycling Program v3.0 - 2010 - 2011 (Page 23)

Agreed!  I just completed them (at 5:20am no less - crazy) and they are torture!!  I wasn't sure how a morning workout that intense would go but I managed to pull it off and hit the targets within a watt or two.

I can't imagine the pain in those 6x4s. I'll find out in a couple of weeks, currently in wk4.

thomas

That makes me giggle in a non-evil way...

just gonna follow this thread for updates. 
It's not off season here but I would like to do this when it is. My bike time at my first HIM was woeful so some work needs to be done.
Have fun all and enjoy your winter.
Tam 

Any computrainer experts monitoring this thread?

Gotta few questions. I want to create ERG files (I think) for the cycling prgram. This may have been addressed earlier in this thread, but 30 pages and my brain will be fried. If I understand what an ERG file is, I can set up my rides in advance so that the CT will adjust the resistance and keep me at the desired wattage for the interval duration. Right? So do i need training peaks to do this? Can i do it within the CT coaching software? I understand this will be available in the CT software upgrade that is coming out in early 2011. Have any of you already created these files?If so, will you share? 

ERG files will do just what you suspect, automatically drive your training session, leaving you nothing to do but suffer, though I haven't bothered as I find it pretty easy to just manually adjust the wattage on the controller.  The ERG files are in a fairly simply format and can be created in any common editor. No need to purchase any additional software. Of course, it's easiest to copy an existing ERG file and modify it to your needs. Sorry I don't have any to share for this program.  

What's a common editor?

I edit them in Excel and then cut and paste into an Erg file.
PM me your email and I'll send you an example.
PM me your FTP and CP20 and I'll email you week 6 day 1 :-)

They're text files, so Word, OpenOffice, notepad, or just about anything else should work fine.  I did happen to find a web site that will generate them for you:

http://63.134.234.143/tri/erg.asp?rows=20

Awesome! Pm sent

Ooh. I like this. Thanks.

Seriously, it can't be said enough times - those 6x4's are brutal.  And the last rep... push a little harder dealeo leaves an indelable mark.  I am not sure how you folks that do them 1st thing in the morning can pull them off, but good on you for doing it.  I had a 30 minute recovery run scheduled after, which I do as a brick for time savings, and I've never been so happy to run before - ever.  

2 weeks ago I learned dramatically (though I should have already known) that I can't do the most intense sessions first thing in the morning.  I did the 6x4's Monday evening this week and my HR average was 10 beats lower, and my watts were higher.  The legs were still jello, but I was able to get the job done. 

Now if I have to push 10 watts higher next week, it's going to be interesting....

I just wanted to bump this back up as I did not see an answer.

Hi all - I'm jumping into Jorge's training as an 'outdoor holdout.' I've been trying to ride outside, but the weather has finally gotten the best of me. High in the low 30's and morning temps in the low teens are getting the best of me!

I'm basing my trainer rides on outdoor testing of about a month ago, and I jumped in with that lovely 6x4' workout today.

I definitely went a bit too hard on the first 4' piece (317w), but held on till the last (307w). I'm looking forward to the impending suffering over the next few months!

I'll be putting my work over the next two months to the test at Jorge's tri team indoor time trial in February.

Judging by how I feel after my latest trainer sessions, I REALLY need to retest.  On one hand, I'm excited because I can clearly feel improvements, but on the other hand, I know what's coming...

Almost done w/ week 4

HOLY CRAP, that's all I can say about the 6x4's. During the last set I found my self almost stopping in the middle and wasn't sure why untill I reminded myself what I'm made of and then I was able to finish. As a 46 year old who has been through more than 1 or 2 physical challenges in my life this ones up there.

Darrell

indeed, I fixed it!

Week # 8 is up! The good news is that next week we have an unload week before we move to focusing entirely on increasing your critical power. The bad news is that this week you still have to do the fun 6x4' session

I started the prep and first 2 weeks, but was forced off the bike for 4 weeks from being out of town with work and holiday stuff.  Jumped back in on week 2 with the first set of the 5x1' intervals.  I'm about 10% lower power for those intervals with the same effort.  Wow, 4 weeks is a lot to miss, but I was still secretly hoping I'm special and I wouldn't lose too much fitness .  Hopefully I build it back quick though and by next test I'm no worse than when I started.

Ouch!  I just got done with the Week 5 MP20 test and I'm still light headed!

Old: 216AP
New: 227AP

I was aiming for 231 just to make sure I wouldn't short change myself.  I probably would have hit it had my first 5' not been a little low at 212AP.  However, after just 4 weeks, I'm THRILLED to see a 5% improvement!  Wow!  I just hope my 3MP test yields a higher CP.

Almost every variable of my test changed: new saddle I've been changing my position around a LOT recently, tested in the basement of my house as opposed to me dorm room, better fan.

The things that stayed the same though, was the fact that I had to crank up my favorite music extremely loud and the fact that there was NO way I was going to be able to stay aero the whole time. 

Still, WOW!  Thanks Jorge!

Nice job.  I'd be thrilled with 5%.

I've changed my saddle position as well and threw on some shorty bars.  It feels more powerful just changing position.  So, my setup won't be identical either.  Started week 4 yesterday and I'm ready to do the week 5 test.

Edited by mrpetey 2010-12-20 11:38 AM

I just want to say I hate that simple, evil comment on the 6x4' - "during the last set, try pushing a bit harder."

Jorge, I just see you sitting there with a maniacal laugh.  Am I wrong?

One thing is for sure, you learn to dig deeper with those 6x4's.  I pushed a higher wattage this week than last, but my HR was also higher.  Clearly I'm learning to better deal with discomfort.  Now, I'm just waiting to get to the point where I can push the higher watts at a lower HR...