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Cycling Program v3.0 - 2010 - 2011 (Page 28)
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 2011-01-14 3:59 PM in reply to: #3154535 |
Regular  63  Sunnyvale, CA |  Subject: RE: Cycling Program v3.0 - 2010 - 2011Hey Jorge, Since this is my first post on this thread, let me first thank you for your generosity in sharing such a wonderful plan. Secondly, I'd like to ask you if there is a way to derive the LTHR from the average HR measured during the 20MP test. Thank you! |
| 2011-01-14 8:54 PM in reply to: #3300365 |
Expert 1260  Norton Shores, MI | Subject: RE: Cycling Program v3.0 - 2010 - 2011 davide - 2011-01-14 4:59 PM Hey Jorge, Since this is my first post on this thread, let me first thank you for your generosity in sharing such a wonderful plan. Secondly, I'd like to ask you if there is a way to derive the LTHR from the average HR measured during the 20MP test. Thank you! use 0.95 |
| 2011-01-15 9:37 AM in reply to: #3154535 |
Extreme Veteran 590 Northern Virginia | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Just finished the 3-min. test (week 10, day 3), CP increase of 6%  Thanks, Jorge, this program is awesome. |
| 2011-01-15 1:38 PM in reply to: #3301260 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I'm firing up the trainer this week, will be starting out with the 2 week prep then push the entire V3 program for my Sprint race in June. |
| 2011-01-16 8:57 AM in reply to: #3154535 |
Expert 668 Lancaster, PA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 How bad is it to replace day 3 with a 42 mile roadie ride? (aggresive pace!) |
| 2011-01-16 4:34 PM in reply to: #3302497 |
Expert 668 Lancaster, PA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 golfpro - 2011-01-15 9:57 AM How bad is it to replace day 3 with a 42 mile roadie ride? (aggresive pace!) 24 deg with with winds around 10 to 15mph. I would say it was rather brisk! Maybe it should have been day 3 watching the first game today. It was a tough ride- My last LT hr test showed 149. Today I avg 142 for the two hour ride. I need a lot of work!. |
| 2011-01-17 7:50 AM in reply to: #3154535 |
Regular 108 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Good Morning Jorge, I'm itching to start week 12, but do not see it on your site. Thanks Mate!! |
| 2011-01-17 11:05 AM in reply to: #3154535 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 |
| 2011-01-17 1:15 PM in reply to: #3304203 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Even though I knew these weeks were coming, it still looks horrid. Thanks Jorge... |
| 2011-01-17 1:20 PM in reply to: #3304530 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2011-01-17 1:15 PM Even though I knew these weeks were coming, it still looks horrid. Thanks Jorge... See, it isn't just me!!  |
| 2011-01-17 6:48 PM in reply to: #3304530 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2011-01-17 1:15 PM Even though I knew these weeks were coming, it still looks horrid. Thanks Jorge... It will be fun!  |
| 2011-01-18 7:49 AM in reply to: #3305207 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 JorgeM - 2011-01-17 7:48 PM GoFaster - 2011-01-17 1:15 PM Even though I knew these weeks were coming, it still looks horrid. Thanks Jorge... It will be fun! I don't know that I would have termed that "fun". I think the legs may have been a little fatigued from riding Q3 + 45min the day before, but this was a tough effort. I was closer to the 95% rather than the 100% - not too far off, but I know those 2x20's are coming sooner or later. Question to a response you'd previously given. GoFaster - 2010-12-08 8:47 AM Week 6 Q1 - FAILED. I did the ride this morning, but couldn't manage to hit the targets. I know that my HR is higher in the am than pm, and should have left this to ride in the evening. My HR was in the high 170's before the middle of the first 4 minutes, and by the end of the third one I couldn't keep going. I skipped the 4th interval and then did 5 & 6. Was still a few watts short on each test, but just couldn't manage the effort level that was required. Lesson learned (should have already known). I need to do these later in the day, because I can't make the necessary effort at 6am. This happens to me. Usually very intense sessions tend to be harder in the AM because your liver glycogen might be somehow depleted in the AM after a night sleep unless you wake up early enough to eat some carbs and make sure you restock it before training. Since the 6x4' session @ 20MP is harder than your CP your are relying a lot more on carbs to fuel the efforts, hence if you are a bit depleted in the AM and you'll be pushing way harder above your LT, and even your MLSS (which are not the same thing), then your liver glycogen might not be enough and you just don't have the energy to complete the session. When you do so on the afternoon/evening, that most likely is not a problem, hence you can push harder. I moved all my Q1 workouts to the evening, having learned my lesson from the 6x4's. My worry is how will this translate over to race season when the gun goes off at 8am? I canmanage the other sessions in the mornings, but do I have to worry that I won't be able to exert the same effort in the early morning for a race? I know there's going to be a difference between rolling out of bed at 5:30 and jumping on the trainer vs. racing at 8-8:30am, but just wondering if the early hours means you typically find you need to rein in the effort a little bit? |
| 2011-01-18 9:30 AM in reply to: #3154535 |
Expert 1260 Norton Shores, MI | Subject: RE: Cycling Program v3.0 - 2010 - 2011 W12D1 definitely put me in the pain cave. 3x12' @ 100-105%LTHR. I was able to push about 5bpm above 100% on the 2nd and 3rd interval but that was all. That was a tough workout but I really liked it. I then quickly transitioned into a 25 minute snow shoveling brick |
| 2011-01-18 10:03 AM in reply to: #3154535 |
Extreme Veteran 700 Tucson | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Cycling Gods & Goddesses, please help! So I did my 2nd power test (3rd test overall), and I have this lovely graph to show:
I felt at the 10 min mark, I had some more to give so I pushed harder for the last half. The first half hovered around 120W (I know, I'm wussy :-) ), the second half was up closer to 150W which gave me a 133W average. Do I just go with it? That is a big jump so its obvious I was going a bit easy to begin with.
Good news though, 133W is a 20W improvement over my last test (where I certainly went to easy).
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| 2011-01-18 1:03 PM in reply to: #3154535 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I say use it - part of the process is learning how to test and how you feel during the test. For me personally I'm ready to fall off my bike by the time it's over. Knowing that you pushed the 150 for almost 1/2 the test should give you the confidence to know that you can perhaps push a little harder in the weekly sessions if you feel they aren't taxing you enough. Otherwise, just don't accept anything less than 150 on the next test! |
| 2011-01-18 1:52 PM in reply to: #3306054 |
| 37 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 rymac - 2011-01-18 9:30 AM W12D1 definitely put me in the pain cave. 3x12' @ 100-105%LTHR. I was able to push about 5bpm above 100% on the 2nd and 3rd interval but that was all. That was a tough workout but I really liked it. I then quickly transitioned into a 25 minute snow shoveling brick rymac, I'll be on the same plan today here in Maine. Getting ready to drive home, get the kiddo's and then make my way to the basement for the 3x12's. I'll make sure I have my Ipod with AC/DC qued up for a little added motivator! Then it's off to the snow blower and shovel. NOT a fun brick but the shoveling is easy compared to the biking - thanks Jorge! |
| 2011-01-18 7:17 PM in reply to: #3154535 |
Master 1770 Bedford, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. |
| 2011-01-18 8:26 PM in reply to: #3307542 |
| 48 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 natethomas2000 - 2011-01-18 6:17 PM I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. How are you measuring power? If it's based on speed or a computrainer, I'd guess the power number varied between intervals. Whatever the reason though, great job! |
| 2011-01-19 6:43 AM in reply to: #3307691 |
Master 1770 Bedford, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Flagstaff30 - 2011-01-18 9:26 PM natethomas2000 - 2011-01-18 6:17 PM I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. How are you measuring power? If it's based on speed or a computrainer, I'd guess the power number varied between intervals. Whatever the reason though, great job! Power is measured with a powertap, which I calibrate every time I ride. |
| 2011-01-19 7:24 AM in reply to: #3308072 |
Master 1572 Baltimore | Subject: RE: Cycling Program v3.0 - 2010 - 2011 natethomas2000 - 2011-01-19 7:43 AM Flagstaff30 - 2011-01-18 9:26 PM natethomas2000 - 2011-01-18 6:17 PM I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. How are you measuring power? If it's based on speed or a computrainer, I'd guess the power number varied between intervals. Whatever the reason though, great job! Power is measured with a powertap, which I calibrate every time I ride. BLUF - You have power, so why worry about HR? Things will affect it - did anything change? Fan/no fan? Did it get cooler/hotter (I turn the heat down a little when I get on, so it slowly gets a little cooler over the ride for me)? Aero/sitting up? Hydrate (dehydrated to start, hydrate during)? Were you sick at the beginning and recover by the end? (ok, j/k on that one). Also, how did your normalized power/xPower compare to average? If you were very variable, it would have been a harder effort to make the same avg power, which could have been a higher HR. FWIW - aside from the 4x6's this week and last (I'm behind), I haven't felt the workouts left me totally drained unable to go on. The workouts can be tough, but never a "I can't do anything more" type feeling, so I think that may be normal. I'm sure there's nothing wrong with adding another one at the end if you still want more though. |
| 2011-01-19 7:33 AM in reply to: #3307542 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 natethomas2000 - 2011-01-18 8:17 PM I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. My only question would be if you varied your cadence and pushed a lower gear in different intervals. As others have mentioned before this can sometimes produce a lower HR at the same intensity level. I find it interesting though that this happened, since I consistently see the opposite with myself. My HR will continue to rise on each subsequent set as some level of fatigue sets in. Great numbers, but I don't get how your HR went down unless you really changed something you were doing from set to set. |
| 2011-01-19 9:45 AM in reply to: #3305815 |
Master 1572 Baltimore | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2011-01-18 8:49 AM I moved all my Q1 workouts to the evening, having learned my lesson from the 6x4's. My worry is how will this translate over to race season when the gun goes off at 8am? I canmanage the other sessions in the mornings, but do I have to worry that I won't be able to exert the same effort in the early morning for a race? I know there's going to be a difference between rolling out of bed at 5:30 and jumping on the trainer vs. racing at 8-8:30am, but just wondering if the early hours means you typically find you need to rein in the effort a little bit? I do almost nothing in the morning. I struggle with fueling and hydration for the early workouts and don't really do them much, save for an easy run here and there. Rolling out of bed and working out 15 min later doesn't work for me. However, on race day for an 8 AM start, i've generally been up for 4 hours, had a good breakfast, coffee, pottie breaks, etc and had time for everything to settle before the gun, so it's nothing like rolling out of bed and jumping into it for me. I've also planned nutrition/hydration starting the day before for no surprises there. So I guess my point is the race at 8 AM doesn't feel like early morning to me, since I've been up for so long and am wide awake by that point. That's just been my n=1 take on it though. |
| 2011-01-19 10:46 AM in reply to: #3305815 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2011-01-18 7:49 AM unless you are racing a cycling TT or a sprint, most races will be racing below your CP so that might mitigate your concerns to reduce power. Nevertheless, you do have to do some specific training (race pace) for your main event and the best way to do this is try replicating some of the characteristics you will on race day. I moved all my Q1 workouts to the evening, having learned my lesson from the 6x4's. My worry is how will this translate over to race season when the gun goes off at 8am? I canmanage the other sessions in the mornings, but do I have to worry that I won't be able to exert the same effort in the early morning for a race? I know there's going to be a difference between rolling out of bed at 5:30 and jumping on the trainer vs. racing at 8-8:30am, but just wondering if the early hours means you typically find you need to rein in the effort a little bit? A good way to do this is using weekends to do some race pace rides and do so as if you were racing. I always have my athletes do some rides early in the AM and ask them to replicate race day characteristics. IOW, the night before ask them to have the dinner they plan to the day before the race. I ask them to wake up 2-3 hrs before and have the b-fast they expect on race day, practice fueling during the ride/run, etc. If you do this sometimes on training you should be fine. |
| 2011-01-19 10:57 AM in reply to: #3306158 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 kmanus - 2011-01-18 10:03 AM Good job improving your CP! it does seem your push a bit to easy on the 1st half and had too much left on the 2nd half. Usually a well paced 20MP will have a pretty flat graph and maybe a bit of an increase towards the end.Cycling Gods & Goddesses, please help! So I did my 2nd power test (3rd test overall), and I have this lovely graph to show: I felt at the 10 min mark, I had some more to give so I pushed harder for the last half. The first half hovered around 120W (I know, I'm wussy :-) ), the second half was up closer to 150W which gave me a 133W average. Do I just go with it? That is a big jump so its obvious I was going a bit easy to begin with. Good news though, 133W is a 20W improvement over my last test (where I certainly went to easy). Below is the 20MP file of one of the ladies I coach as reference:  |
| 2011-01-19 10:59 AM in reply to: #3307542 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 natethomas2000 - 2011-01-18 7:17 PM I did the 3 x 12 @ 95-100% today and my power/HR numbers are a bit strange. For each 12 min piece my power went up a bit, but my HR went down: 1) 296 watts and HR of 164; 2) 300 watts and HR of 162; 3) 302 watts and HR of 158 Any ideas why this may have happened??? I also felt that I could have done another interval - I'll try to push myself next time. Wait till next week and see if this trend changes |
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