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Increase your Cycling Power over the winter = Faster times on 2009 (Page 24)
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| BT Development | Mentor Program Archives » Increase your Cycling Power over the winter = Faster times on 2009 | Rss Feed  |
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 2009-01-08 8:37 AM in reply to: #1893761 |
Master  1222   Lafayette, IN |  Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009JorgeM - 2009-01-07 9:07 PM QUOTE] That's normal. the efforts are too short for your HR to catch up and creap all the way to where it should be hence it is vital you use RPE as well. as sets get longer your HR will have time to catch up as long as your legs hurt/burn you are around the right intensity Hurt/burn...yeah I was doing that for sure. |
Screaming, flinging sweat all around me, legs pumping at 100+ cadence, etc. Great workout! I have not trained like that before. I can really see how a coach would be a great benefit and that I can get faster if I train better. Thanks a lot Jorge! Now I have to get a 3 mile run in today!| 2009-01-08 10:28 AM in reply to: #1792702 |
Master 1732  Delafield, Wisconsin | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I think my effort was about right because the kids came down (trainer in basement) to check if I was ok because of the awful noises and grunts I was making. Good stuff. Thanks again Jorge. |
| 2009-01-08 5:51 PM in reply to: #1792702 |
Master 2146 East Side of the Bay | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Week 8 first session on tap tonight in spin. Should be interesting if a lot of newbies push out my regulars. Not sure they will be back after the interval set though. Since I make up a playlist for class I decided to post on my blog. Should be one ready on Mondays and Wednesdays (or Thursdays) if anyone is interested in tunes for motivation. Thanks Jorge! |
| 2009-01-08 9:36 PM in reply to: #1792702 |
Lethbridge, Alberta Bronze member | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I was building an erg file for the computrainer based on the week 8 Q3 workout for power users, and I noticed the time doesn't add up. Jorge, did you forget to add something into that one? Not that I'm complaining about a shorter workout ...  |
| 2009-01-09 7:59 AM in reply to: #1896550 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Micawber - 2009-01-08 9:36 PM I was building an erg file for the computrainer based on the week 8 Q3 workout for power users, and I noticed the time doesn't add up. Jorge, did you forget to add something into that one? Not that I'm complaining about a shorter workout ... There is a good chance I did! |
| 2009-01-10 8:27 AM in reply to: #1896550 |
Master 2491 | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Micawber - 2009-01-08 10:36 PM I was building an erg file for the computrainer based on the week 8 Q3 workout for power users, and I noticed the time doesn't add up. Jorge, did you forget to add something into that one? Not that I'm complaining about a shorter workout ... I added one more 10 minute round and lengthened a couple of them to get it up to 60 minutes. |
| 2009-01-11 8:58 PM in reply to: #1792702 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 week # 9 is up! http://jorgepbmcoaching.blogspot.com/ I've been still catching on on work and life this past week, sorry gang for been MIA. It is worst to go away on vacation vuz you get so much work accumulated when you get back! How is everyone doing? next week, I'll do my check on each of you round...
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| 2009-01-12 9:14 AM in reply to: #1792702 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Ok gang, it is time to check how things are going and how is your cycling fitness coming along. I know many of us have battled with colds/illnesses and then we had the holiday break so at least a few weeks training might have not been consistent however after 8 weeks by know you should have experienced solid training adaptations and begin to notice you have a foundation to do the hard work ahead that will really increase your fitness; that of course IF you have been consistent for most part. In my case, even with the sickness/holiday I now have began to feel my cycling legs are coming back and I am certain over the next 8 weeks my power will get back to what it used to be. What about you? |
| 2009-01-12 9:46 AM in reply to: #1792702 |
Elite 7783 PEI, Canada | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I'll admit it, I've been a total slacker in regards to cycling lately. Jorge, do you think it would be a good idea to try to catch up - either by doing more workouts or eliminating one from week 8 or should I just keep the schedule and always be the one week behind? Arend |
However, I am going to get back into the swing of it this week, I will be re-starting with week 8 so I'm a little behind. | 2009-01-12 10:29 AM in reply to: #1902021 |
| Lethbridge, Alberta Bronze member | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I'm currently a workout behind too, and did the week 8 Q3 session this morning. If I remember correctly, early on in the thread Jorge said these workouts are best if separated by 48 hours. I've been doing them on Mon.,Wed.,Fri. mornings. I had planned to split the Friday to Monday weekend stretch to get an extra workout in Sat. evening and catch up, but this past weekend was too busy so I'll have to try again next weekend. I was also a little tired too, from starting up after the holiday break, so easing up over this weekend was probably a good idea anyway. Not sure if I'm getting fitter but I'm not whining quite so much now.  Edited by Micawber 2009-01-12 10:31 AM |
| 2009-01-12 11:26 AM in reply to: #1792702 |
Master 1732 Delafield, Wisconsin | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I think it is going well. I haven't missed a single session yet and haven't been sick (I'm sure that will change). I certainly can feel an improvement. However, I really don't have a concrete way of measuring the improvement. I am using HR and I have had trouble getting my speed sensor (Garmin 305) to work. However, I am noticing that I can push a bigger gear before I get in the target zones and that my cadence is picking up in the bigger gears. Edited by jmwebs 2009-01-12 11:29 AM |
| 2009-01-12 12:00 PM in reply to: #1792702 |
Elite 3779 Ontario | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I was up to date as of Saturday, but then blew out a tube - just went Pop (very loudly) right at the end of a session. I replaced it last night to be ready for this morning, and 5 minutes later heard another loud pop. I think one of the spokes must have come through the rim tape for this to happen twice. I hope that's all it is, but I'm out of inner tubes. |
| 2009-01-12 3:25 PM in reply to: #1902021 |
Champion 8540 the colony texas | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I 've been pretty constistant and when I look at my graph at the end of a session I see fewer drop offs,, (I"ll be spinning along when poof I just lose energy for 30-60 secs, HR and breathing are fine, just my legs slow waay down,, one thing I"m gotten a lot better at is actually spinning,, I'm a horrible masher, all one sided. of course I've only been outside one day, and I noticed my power numbers a quite different outside on a windy day, than on the trainer... I'm looking for some better weather so I can be outside more to see how it compares |
| 2009-01-12 4:05 PM in reply to: #1902021 |
Champion 6056 Menomonee Falls, WI | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I've been pretty consistent too, just rearranging workouts to different days if I had to, but getting every workout in. I definitely feel like I'm getting my legs back, but I've also had a lot of tightness in my back and legs I've also had to contend with. Still, I think these workouts have been great. My only question is: should I be going longer to really start building the base I'm going to need for a September IM? |
| 2009-01-12 5:07 PM in reply to: #1902999 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 scoobysdad - 2009-01-12 4:05 PM I've been pretty consistent too, just rearranging workouts to different days if I had to, but getting every workout in. I definitely feel like I'm getting my legs back, but I've also had a lot of tightness in my back and legs I've also had to contend with. Still, I think these workouts have been great. My only question is: should I be going longer to really start building the base I'm going to need for a September IM? IMO no! if you are doing IMWI you will have plenty of time to do specific training (long and steady) starting sometime in March. Right now focus on increasing your power as high as you can so by the time you work on going long you'll be able to do so at a relatively higher power. Doing long stuff right now might be hard to the weather and you might battle burn out later in the season. Keep it short and hard now until March... that would be my suggestion |
| 2009-01-12 5:08 PM in reply to: #1902089 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 axteraa - 2009-01-12 9:46 AM unless you have something coming up I would just keep the schedule. If you want to catch uo you could by just doing the sessions every other day and make sure to take care of resting, refueling in between sor you are good to go.I'll admit it, I've been a total slacker in regards to cycling lately. Jorge, do you think it would be a good idea to try to catch up - either by doing more workouts or eliminating one from week 8 or should I just keep the schedule and always be the one week behind? Arend |
| 2009-01-12 6:18 PM in reply to: #1792702 |
| Expert 936 Salisbury | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I'm finding the shorter, more intense sets to be much easier than the longer, less intense sessions. Maybe it's just a mental thing that I know I don't have long to go before a rest. Still, I know I've gotten stronger in the past couple weeks. Thanks Jorge! |
| 2009-01-12 6:44 PM in reply to: #1792702 |
Extreme Veteran 452 Ottawa, Ontario | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I managed to get out cycling for two days with my brother-in-law while I was in Florida over the Christmas break and we did 140k over the two days. It was fun but unfortunately the ankle injury I have been struggling with since June didn't think too much of it. I have been taking it easy since and the ankle is feeling much better. I am going to start up again this week picking up with week 8, so I too will be a week behind. Not a big deal for me since I don't think I will race this year until early July. D |
| 2009-01-13 8:28 AM in reply to: #1792702 |
Elite 3779 Ontario | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I did week 9 Q1 last night, and I think that outside of the 20 & 5min tests, this was the toughest workout yet. The 2min sets had the legs burning, and then the last 15min set was really tough mentally, as I tried to stay focused. I look back at my original outputs on the first tests, and I wonder how I managed those results given how hard this ride felt last night. One question for anyone training with power. Are you finding that your average watts for each ride are pretty consistent with previous rides? I'm seeing that my average at the end of the rides - whether it was long sets or short intervals - is pretty much within 10 watts of one another. |
| 2009-01-13 8:43 AM in reply to: #1904067 |
Champion 8540 the colony texas | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 GoFaster - 2009-01-13 8:28 AM I did week 9 Q1 last night, and I think that outside of the 20 & 5min tests, this was the toughest workout yet. The 2min sets had the legs burning, and then the last 15min set was really tough mentally, as I tried to stay focused. I look back at my original outputs on the first tests, and I wonder how I managed those results given how hard this ride felt last night. One question for anyone training with power. Are you finding that your average watts for each ride are pretty consistent with previous rides? I'm seeing that my average at the end of the rides - whether it was long sets or short intervals - is pretty much within 10 watts of one another. whats funny is while I"m doing the sets,, I'm trying to push harder and be at the top end of the range or see if my avg will be over the range,, there are some sessions that when I finished I"m sure that i 'm waaaaay over it... then when I download the info, I"m amazed that I"m right at the middle or bottom of the avg. But yes mine are very constistant with the prior rides. |
| 2009-01-13 2:38 PM in reply to: #1904114 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Gaarryy - 2009-01-13 8:43 AM and that's very good! It gets more challenging when riding outside and the topography changes but you usually want to learn avg around the same power (withing the session goals) GoFaster - 2009-01-13 8:28 AM I did week 9 Q1 last night, and I think that outside of the 20 & 5min tests, this was the toughest workout yet. The 2min sets had the legs burning, and then the last 15min set was really tough mentally, as I tried to stay focused. I look back at my original outputs on the first tests, and I wonder how I managed those results given how hard this ride felt last night. One question for anyone training with power. Are you finding that your average watts for each ride are pretty consistent with previous rides? I'm seeing that my average at the end of the rides - whether it was long sets or short intervals - is pretty much within 10 watts of one another. whats funny is while I"m doing the sets,, I'm trying to push harder and be at the top end of the range or see if my avg will be over the range,, there are some sessions that when I finished I"m sure that i 'm waaaaay over it... then when I download the info, I"m amazed that I"m right at the middle or bottom of the avg. But yes mine are very constistant with the prior rides. Keep it up guys! |
| 2009-01-13 2:39 PM in reply to: #1904067 |
Coach 10487 Boston, MA | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 GoFaster - 2009-01-13 8:28 AM the bad news is that next week is going to be tougher, the good news is that you are going to keep on getting stronger I did week 9 Q1 last night, and I think that outside of the 20 & 5min tests, this was the toughest workout yet. The 2min sets had the legs burning, and then the last 15min set was really tough mentally, as I tried to stay focused. |
| 2009-01-13 3:57 PM in reply to: #1792702 |
Master 2146 East Side of the Bay | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 My spin class is still on board. Week 9's 1st workout last night was great. Had a few ask how many more of these 2 minute intervals but they got done. The effort level really feeds into the endo junkies and it certainly cuts out the chit chat. Looking forward to the 2nd workout on Thursday- with those fast short intervals will be riding to reggaeton.... should be a blast. |
| 2009-01-13 5:48 PM in reply to: #1905318 |
| Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 Well after many set backs I did Week 4 Q1 (yes week 4) tonight. It's my first real ride in weeks. I can tell, I made it but my knees are throbing. I made it to about 40 minutes or so before I started coughing, it was short, so that was good. I listened to one of my Christmas gifts, David Gilmore Live in Gdansk. I am a Floyd fan but live Echo's not the best song to ride too. Joe |
| 2009-01-13 8:43 PM in reply to: #1792702 |
Master 1222 Lafayette, IN | Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009 I am doing pretty good. The workouts are getting harder by the week and I feel I'm getting stronger. I have a spring marathon, so I am having a hard time getting any swimming and strength training done! On my 3rd session of the week, I think I will shift into a harder gear and spin around a 60 cadence and treat that as a strength/hill session. Thanks, Jorge. I should be a lot further along by the time the weather breaks and I can get outside. |
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