Increase your Cycling Power over the winter = Faster times on 2009 (Page 28)

Bleh...I'm having an issue with my left calf/hamstring   

I went to the sports/med doctor on Saturday and it doesn't look like a major issue but we'll see.

It set me back a week biking and I'll have to slowly work my running back since that's when I really am feeling discomfort.

Very depressing...

Jorge, I wanted to get back at the cycling sessions.  I was unable to keep up at the workouts once week 8 hit, doing that much intensity was causing issues with a chronic knee issue of mine that I've had for years and I bailed, but now I see the workouts are doable to a point.

Once my knee felt better I started using various workouts from earlier weeks without issue.

Any simple recommendations on where to restart and get some benefit without having to use the big ring or push at the upper limits of what my knee will allow?

Thanks!

A Question for Jorge

On Saturdays after our swim session we ride for 30 minutes and then run for 30.  On a Precor 846ci ( if I recall ) I am riding between 165 and 210 watts for that 30 minutes.  This week I was bored and rode 150 for 5 minutes, then did 1m around the 200-210 range 1m back to 135-150 range.  It made it go by better and drowned out the noise around me.  According to my FTP test my 100% is about 205watts

Should I just keep mixing it up or should I be try to bust balls for the 30 minutes?

I hear you on that, I had to stop for awhile and trying to get back into it.  My knee was so bad after running a few Saturday's ago, I had to sit down at work several times.  I was suppose to have surgery in December, but now it looks like maybe April.

Another question for Jorge

I found on the trainer my quads seem like they are getting more of a work out then my calves.  On the road it's my calves that seem ripped when I get done.  Normal, problem or are my legs just becoming more balanced?

Joe

Good luck and shoot any more questions you might have.

Morning all

I just finished week 5 last night.  I felt good during the ride and found I rode low 90% range most of the 1st 25 minute session and all of the 2nd 25 minute session.  I went into my big chainring in the second session.  It felt pretty good.

My cadeance dropped a little, but 10 minutes or so into the second session I was crusing along at a good pace.  I did find a few times I was up over 100% and slowed down worry that I might burn out.  I was also feeling those sets of side kick drills with fins in the pool over the past few days.

Moving on the week 6 or is it 8, I am skipping the Christmas break rides, that I was sick though. 

Joe

Ha! yes indeed, we are reaching the portion of the tough tough sessions that will make you stronger. we have a few weeks to go before testing one last time so don't slow down people, SUAT!

Hey Jorge,

Thanks again for this.  How many weeks is this plan?  I got a little confused with the holiday weeks.

Also, any advice of how to bridge this program into Spring and Summer training plans?  I don't want all this hard work to go to waste.

Thanks,

Chris

In terms of how to maintain your hard earned power and even keep on working to keep improving it will depend on your race schedule and main event. The closer you get to your main event (around 8-10 weeks) you have to focus on doing specific training for your distance.

If your main event are sprints/Olys then doing sessions at threshold will be more relevant for you hence you can go back to week 10-12 after you tested your new power threshold and do it again. The sessino will be the same but since your power should be higher you will be working towards imporving your power further more.

If your main events is a HIM then your main focus should be doing session @ z3 power> In that case you should work towards completing 2-3 hrs at that intensity (+ your swim/run sessions) and you could keep 1x week threshold session doing intervals anywhere between 20-50 min worth of z4 power to maintain your power threshold. 

if your main event is IM then your main focus should be @ z2. In that case you should work towards completing 4-6 hrs at that intensity shooting for the mid to high range (+ your swim/run sessions) and you could keep either 1x week intense tempo session or 1x week threshold session doing intervals anywhere between 30-40 min worth of z4 power to maintain your power threshold.

Samples for intense tempo session: 1-2 hr mid to high range @ level z3 power (82-87% FT)

Samples for threshold sessions: 4-8x5', 4x10', 2x15' or 2x20' @ level z4 (95-105% FT) with short intervals z1-z2 as recovery

How much or what kind of session will depends on your goals, fitness level, balance other 2 sports, schedule, etc. Hope that helps...

That would be the way *I* would structure the plan in a general

Thanks for all your help in this training regime Jorge! It definately kept me focused over the winter!

Is this going to be accessible from you blog in the future? I've had a set back that has me out of commission for a couple weeks but I got nice results and want to do this again once I'm back on track.

Week 6/8 first week of VO2 done.  Itching real bad to get outside and on the road.

Joe

week 15 is up! http://jorgepbmcoaching.blogspot.com/

we are near the end people don't slow down