Increase your Cycling Power over the winter = Faster times on 2009 (Page 29)

Oh boy - week 15 looks tough!  I admittedly didn't make it through Q1 of week 14.  Not sure exactly what happened but my quads were shaking about 1/2 way through the 5 interval and the HR had been too high for a while, and I just couldn't get going for interval 6.  I just soft pedaled for about 6 minutes trying to manage the final 10 minutes at 87%, but it just wasn't going to happen.  I ended the ride early - very disappointed.

I gues week 15 is my opportunity to make up for it.

Morning Jorge!

Thanks for the great advice on transitioning our training to our spring/summer/fall race goals. I and my spin class are a couple weeks behind in the training cycle but we are still plugging along. I heard you were volunteering at the Hyannis race yesterday. I looked around but wasn't sure I recognized you so just kept plugging along...were you wearing glasses? Thanks.

Micawber - 2009-02-23 12:01 PM Week 14 Q2 done this morning. I may be feeling it a bit more because of some extra running I did yesterday, but this one was tough too. Looking ahead, I'm just a little nervous about being able to do next weeks Q2. An easy recovery week may be in order after this program finishes!

It's funny, I had all sorts of trouble with Q1 last week, and yet Q2 seemed ok - tough but ok.  I've completed Week 15 Q1, and managed it just fine this time around.  My HR didn't get over 170 until I was in the 4th interval, whereas last week I was around 174 by the 2nd interval - I think that's why I quit.  I just couldn't sustain the exertion.  My legs were still screaming at me yesterday, but cardio wise I could manage it, whereas I couldn't a week ago.

As for Q2 tomorrow - this one looks like it's not going to be any fun!!

It took two tries for me to complete Q2.  I just plain failed the first time out, which makes 2 failed workouts in the past couple of weeks.  Both times were morning workouts, with the HR rather high from the get go - then I just couldn't maintain the watts.  This has led to some serious self doubts about the watts I can really push.

I quit on this workout Friday morning, regrouped and got it done on Saturday (afternoon).  It was, without a doubt, the hardest 40 minutes I've ever managed on a bike.

If next week has longer intervals than 20 minutes at 100%, I don't know how I'll get through it.

As you can see week 16 is a piece of cake when compared to week 14 or 15 and I can assure you know you can push VERY hard for a 20 min max test now that you know you have done a 2x20 min at threshold. Anyway, your experience is not abnormal in fact it happens more often than not, I know I experienced the same thing the 1^st time I did a 2x20 min session.

The past weeks were tough but it is the only way to make important gain for our cycling power; you all completed the plan, now take it easy before doing the final rounds of testing and remember, give it all!

I'm about 1 week behind, but have "enjoyed" this from the start.  Really kept me focused during the winter and kept me from the boring, long training sessions.  Did Wk15 Q2 this morning and really "ENJOYED" that one.  What a way to start the day!

Chris

I am starting week 10, so I am a little behind.  I think I can finish yet.  Looks like my knee surgery is April 7th, so it will be close.  Then I can loose a bunch of what I gained.

One way or the other I am treating myself to a new pair of shoes and pedles when I am done.  I am thinking Time RXS and Sidi T2 or Specialized Tri's

Joe

A question for Jorge

How does tire pressure or lack of it affect the watts outputted?  I checked mine tonight and was down from 100 to 45 psi.  It's been a few weeks since I checked it last. 

Joe

Jorge, I just wanted to update you on the results of me doing your Winter Workout Program.  Today, I got outside for the first time and could not believe how good I felt on the bike!  My average was close to 18 mph which is almost 3 mph faster than last year in April.  So I am a month ahead and faster.  Plus, I would have been even faster had I not had a 20 mph headwind for about 4 miles that dropped me to 14 mph.  Most of the time I was cruising at 19-20 mph!  For me, this is fast!

Thanks again for putting this together.  I wasn't sure if I was gaining any benefit since I rarely rode my trainer until this winter, but now I know!

Have a great season, and maybe I will see you at some races.

Micawber - 2009-03-06 11:00 AM

kimk - 2009-03-06 8:57 AM I'm still here... only 2 weeks behind was out one week sick and this last week I just was blah! so I am back at it full force this week only the plan for week 14 and 15 are not on your blog Jorge. Can you please post? I redid week 13 to get my legs back. Thanks again Jorge!

To find those missing weeks, go over to the right side of Jorge's other linked blog, scroll down, and under the Blog Archive heading click February. Once on that page, scroll down. I did the final 20 minute test this morning. An increase of 12 watts for the average over the last test, about +4%. Still have the 5 minute test to do though.

found it! Thanks.

Week 16 is now complete and in the books.  Unfortunately, my software crapped out at 16min, so my test data is not entirely complete, but I'll go with what I have.  My 16min test had me average 297 watts, compared to 287 in the last test, and 273 in the first test.  That has me up 9% from the beginning and just over 4% from the last test.

My FTP went from 261 to 288, and watts/kg from 3.7 to 4.1. 

Overall I'm really happy with the progression during the winter - Jorge I can't thank you enough.  I have a 1/2 Ironman in Sept, and the remainder of the season will be Sprints + 1 Oly.  So I'll start to incorporate some longer rides at Z3 once I can get outside, but continue to do those Z4 intervals which will hopefully help me continue to increase the power.

Once again, thanks very much.  It's been a great learning experience, and I never thought I'd push myself as hard as I had to in some of your sessions.