Cycling Program v3.0 - 2010 - 2011 (Page 25)

ChrisM - 2011-01-02 3:14 PM I've posted this question on two different websites, and in another forum here, and no one has answered, so either no one knows or I write in invisible ink....

Did a 20 minute FTP test, using a looped flat course.  Just took the displayed average watts at the end of the 20 minute session on the 3D screen.   Saved the file and opened in Coaching Software, when I drag the vertical line to 20 minutes it shows the ave. watts as about 30W higher than the 3D program

Anyone know which one is (more) accurate?

Did a 20 minute FTP test, using a looped flat course.  Just took the displayed average watts at the end of the 20 minute session on the 3D screen.   Saved the file and opened in Coaching Software, when I drag the vertical line to 20 minutes it shows the ave. watts as about 30W higher than the 3D program

Anyone know which one is (more) accurate?

Flagstaff30 - 2011-01-02 1:26 PM
Maybe import the file into GoldenCheetah or WKO+ to see what they think of it?

mrhighside - 2011-01-03 9:03 AM

Let's suppose, hypothetically of course, that someone were to, Oh I don't know, have a brain fart reading and setting up the first 6X4 workout last month when putting it into his Garmin, so instead of 100%-105% (by HR) it topped out at 100%.  Then copied that workout over and over again the whole time, and wondered why people were complaining about this workout.  Sure it was a pretty tough but nothing extreme, these intertube guys must all be wusses or something...

Should this hypothetical guy, a) Feel shame, but at least he was on his bike and just go on with the rest of the plan.  Or b) Feel shame and redo the month of 6X4s for real this time and just extend the plan a month?

Just hypothetically of course...

  -Andy

Let's suppose, hypothetically of course, that someone were to, Oh I don't know, have a brain fart reading and setting up the first 6X4 workout last month when putting it into his Garmin, so instead of 100%-105% (by HR) it topped out at 100%.  Then copied that workout over and over again the whole time, and wondered why people were complaining about this workout.  Sure it was a pretty tough but nothing extreme, these intertube guys must all be wusses or something...

Should this hypothetical guy, a) Feel shame, but at least he was on his bike and just go on with the rest of the plan.  Or b) Feel shame and redo the month of 6X4s for real this time and just extend the plan a month?

JorgeM - 2011-01-03 9:21 AM Happy New Year Everyone!
I will catch up on questions during the week.

Flagstaff30 - 2011-01-03 6:03 PM
A question on the dreaded 6x4's.  Hypothetically, if someone were to find them too tough to complete, because they're at about 110% of CP, would it be better to rest longer between intervals or drop the power down to the point where they can be completed as written?

Flagstaff30 - 2011-01-03 6:03 PM
A question on the dreaded 6x4's.  Hypothetically, if someone were to find them too tough to complete, because they're at about 110% of CP, would it be better to rest longer between intervals or drop the power down to the point where they can be completed as written?

ChrisM - 2011-01-02 1:14 PM I've posted this question on two different websites, and in another forum here, and no one has answered, so either no one knows or I write in invisible ink....

Did a 20 minute FTP test, using a looped flat course.  Just took the displayed average watts at the end of the 20 minute session on the 3D screen.   Saved the file and opened in Coaching Software, when I drag the vertical line to 20 minutes it shows the ave. watts as about 30W higher than the 3D program

Anyone know which one is (more) accurate?

JorgeM - 2011-01-03 5:47 PM 
If you are doing those at 110% of CP then no wonder it is so difficult to complete those.

inspectord - 2011-01-02 11:49 PM Hey, for all of you 45+ agers out there doing the cycling program having as hard a time recovering in between workouts as I am. I finished week 7 day 3 on  Saturday and rested along with foam roller and some yoga poses on Sunday but my legs are still  sore as heck and wasn't able to start the 6X4's of week 8 tonight.  What are you doing for recovery, or is this what 46 years of age gets me? Hope fully I can squeeze Day 1 week 8 in before work in the morning.

Thanks,
Darrell

inspectord - 2011-01-03 9:49 PM Hey, for all of you 45+ agers out there doing the cycling program having as hard a time recovering in between workouts as I am.  ...  What are you doing for recovery, or is this what 46 years of age gets me? 

windandsurf - 2011-01-04 11:41 AM Grr, failed AGAIN on week 9, day 1 on the 6x4's.  My target was 190, and tried my best to reach it, although the wattage on the Joule 2.0 was jumping around wildly.

According to Golden Cheetah, these were my results: 184W, 185W, 185W, 172W, 166W, 194W.

I think I zoned a bit on the 5th set and started late (hence the 166W), but I honestly didn't think the numbers would be THAT low.

Maybe it's lack of mental focus (i.e., need to turn off the TV completely during these sets), maybe I gotta figure a better way to track average watts over the 4' intervals.  Maybe it just sucks being 45+

Any advice would be greatly appreciated.

Thanks.

windandsurf - 2011-01-04 10:41 AM Grr, failed AGAIN on week 9, day 1 on the 6x4's.  My target was 190, and tried my best to reach it, although the wattage on the Joule 2.0 was jumping around wildly.

According to Golden Cheetah, these were my results: 184W, 185W, 185W, 172W, 166W, 194W.

I think I zoned a bit on the 5th set and started late (hence the 166W), but I honestly didn't think the numbers would be THAT low.

Maybe it's lack of mental focus (i.e., need to turn off the TV completely during these sets), maybe I gotta figure a better way to track average watts over the 4' intervals.  Maybe it just sucks being 45+

Any advice would be greatly appreciated.

Thanks.

Flagstaff30 - 2011-01-03 7:46 PM
My tests at the beginning of december put my 20MP at 107.8% of CP and I actually managed to complete the first 6x4 session.  Subsequent weeks as I tried doing them a few watts higher, it was 109.5%, and I failed.  Later I even failed to do the full 6 intervals at my original 20MP without adding in a few extra minutes of recovery between intervals 3 and 4.  

Some of this is a mental game.  I seem to be able to tough out a single 20' effort, knowing when it's done there's nothing else hard I'm going to have to deal with.  With intervals, I start dreading the next one while I'm in the recovery phase.

I have a relatively high 3MP, but I think I recover a bit on the slow side, so the short recovery times make the 6x4's very difficult.  Hence the question, should I add recovery time, or lower the target power level.  Since it sounds like you're targeting the workout at the top of the threshold zone, or about 105%, it sounds like I should be lowering power a bit to keep it as a threshold workout, not push it into a VO2Max workout.

inspectord - 2011-01-03 10:49 PM Hey, for all of you 45+ agers out there doing the cycling program having as hard a time recovering in between workouts as I am. I finished week 7 day 3 on  Saturday and rested along with foam roller and some yoga poses on Sunday but my legs are still  sore as heck and wasn't able to start the 6X4's of week 8 tonight.  What are you doing for recovery, or is this what 46 years of age gets me? Hope fully I can squeeze Day 1 week 8 in before work in the morning.

Thanks,
Darrell