Cycling program v4.0 2011-2012 (Page 28)

I supposed to do my 20' test next monday but on sat I have a computrainer race (around 15-20min) so I would take that number as my new ftp.

Good way to kill 2 birds with one stone!!!!

I bonked big time last sat trying the 2hr 15min; I forgot to eat some cals while at it and I paid the price (I am on diet...).

will keep updating!

So are there any other workouts you use the 5' test on? I see later that you designate the 20' test and not FT or CP, but it was not clear to me I should have used the 5MP on this work out. I didn't see any others later that use it so just wondering.

x2.  I know my CP has gone up since my last test because I was hitting my 20mp power numbers occasionally and not feeling completely spent.  Considering also that last night I did 2x20 above my original 20mp average, I would say this program has done wonders for me.  

Jorge, thanks for the detailed reply, and thanks again for this wonderful program.

I haven't felt "worthy" to post for a while.  I've only marginally improved my 5 min. and 20 min. doing the program 3x/wk. because every month I had to take a week off for travel (Thanksgiving in Nov., Christmas in Dec., Utah in Jan.), although skiing in Utah last week was sweet .

So it seems my biggest limiter has been lack of consistency due to those weeks of travel, and not enough rest.  Hopefully I can tackle that now by doing Week 12 this week and next (to recover the lost fitness), so the next test hopefully will show improved results.

I need to make the bike fitness a priority this season if I plan on earning a brick at Savageman this year (32 weeks from now).  Hill training starts as soon as I've graduated from the v4.0 program. 

Do you mean, if I use the 5MP results to set up other workouts or address other adaptations?

Thanks. So far so good.  But we will see in a few weeks how I feel.

Yes, I read ahead a bit but did not see it. I did see where you denoted to use your 20MP test.

I always include the high number so 5' @ 80%, 85%, 90%, 95% then go back to 80%

Week 11 tests in the books: 

CP improved by .06 w/kg to 3.04 (I started the program at 2.72 w/kg, so pretty happy with almost 12% improvement so far).

20 minute test did not go over too well, as I promptly blew up at 12 minutes (apparently 70-80 hr work weeks don't jive too well with training), 5 minute test - had a good effort, but finished at the same wattage as last time.  Hopefully will be able to put a solid block in the last 4 weeks and finish the program strong.  I'm thinking that if I'm able to keep similar watts for 20 minutes as I did for 12 CP should go up by about 10 w/kg.

What kinds of improvements has everyone seen thus fur in the last block of training? 

Looking ahead at day 101:

WU:
5-10' @ 70%

MS:
40' as 5' @70%, 5' @75%

CD:
5-10' @ 60-65%

What should the main set be?  Looking at previous week, I'd imagine it's something like start at 75% build up by 5% every 5' until you reach 90% and then start over.  Or is it really alternating between 70 and 75% for 40 minutes?

I'm doing the final tests this week so I'll let you know.   

It's unload week so it really is alternating between 70 and 75% for 40 mins.  Or at least, that's what I did. 

x2  I did the same.  

Last week of testing.  I have already been feeling the gains.  I can tell that I've "outgrown" the numbers I'm using now.

reporting back from 2do FTP

First FTP 224

Second FTP 251!

me happy

Nice work!  That's a huge jump, congrats!

thank u!

u are kicking butt as well; Can't wait to get out and ride around with my new super powers

I felt exactly the same the last 2 weeks... like u know u gonna rock the FTP test!

Week #10 - Day #64

6 x 4' - Dreading it, last weeks 6 x 4' was the first session that I couldn't complete. I had to drop my wattage for the 5th & 6th stints. It didn't help that I thought I only needed to do 5 x 4' and not 6 x 4'  That sapped all my mental strength.

On another note, last week when it warmed up a little I rode outside for a short while, it was still too cold! and I found it really strange riding the bike. After being on a trainer for the last 10 weeks, all those little extra movements and muscles you use when riding unrestrained felt weird!

Need to get out soon though, starting to get "cabin fever!"

6x4' with my new FTP...

that HURT... dammit

back to reality for sure lol

For triathletes, the 5MP test is mainly to see their power 'ceiling' or how much room they have to grow their Critical Power. if the 5MP is 300w and the CP is 250w, then the athlete has 50w to improve. When the 5MP and CP are too close to each other then spend sometime increasing the 5MP and 20MP so we can then 'pull' the CP up.

As for workouts, I use the 5MP to model sessions for cyclists which may rely more on this intensity for their racing or perhaps for a ITU triathlete who needs to cover an attack (or establish one). Something like mixing 5MP and CP power (i.e. do 4x 1 min @ 5MP /4min @ CP (1 min 65%CP as recovery)). For cyclocross I may use it to sumulate race starts or race intensity (i.e. 4x 15sec all out + 2min @ 5MP + 2:45min @ CP (R:1 min @65%CP)).

Having your power #s, understanding what intensity can help you with and some creativity, you can really come up with any workout you want!

Awesome job improving your critical power! That's over 10% gain