Cycling program v4.0 2011-2012 (Page 29)

I took a break in Dec so I knew I would see tons of gains between first and second test Now I would LOVE to get 10% more for the next time! I have a indoor TT in 6 weeks again so let see how that goes and what type of number I can put out!

January:

20MP: 305 watts   

February:

20MP: 318 watts  3.80w/kg

My 20 MP back in October was 279 watts. 

Jorge,  I can't thank you enough.  Absolutely exceeded anything I thought was possible in 16 weeks.  Now I have to keep it there.  

Nice engine.

feeling a little crappy yesterday but I decided to give it a go (2x20)...

Felt like a champ during the first one, and for the second one it felt even better!!!!

and that is why I don't like to miss work out; sometimes u feel like u can't until u try

Week 16, Day 3 done (5MP test). Wow. My CP increased almost 21% since the first test back in November. Thank you for the program Jorge, it's been fantastic!

That's awesome, congrats!!

Final results are in for me. 

First test:
20' test = 232w
5' test = 273w
CP = 218w

Final test:
20' test = 271w
5' test = 305w
CP = 260w

A 19% improvement for me, I'm thrilled with that!  I can't wait to get out on the road which unfortunately is likely another two months away still. 

Good luck to everyone!!  I'll keep watching for your results.  

Wow, that's awesome! great job, now keep it up. Try doing 1 CP or 20MP style workout every 7-10 days and see how your #s are holding up and adjust as you move along.

Awesome job as well! keep working on it some of the workouts on the plan and you will be able to sustain your new power. I hope you guys share your experiences as the racing season kicks in!

keep it up!

Hi everyone,

I started the program with my hubby (Arend) in November.  I don't have a power meter (it's in the mail) so did it based on speed.  I had some amazing improvements in my speeds. 

Start:

- 20' test - 29.5 km/h

- 5' test - 30.5 km/h

Finish:

- 20' test - 33.9 km/h

- 5' test - blew up at 4'12" - but averaged a speed of 36.7 km/h (LOL)

Thanks Jorge for the great program, loved every second of it! (except for yesterday AMs blow up)

6x4 done!

summary

1 interval = this is not that bad

2 interval = well this kind of hurt

3 interval = feeling like puking

4 interval = calling wife to increased the speed on the fan while feeling like puking

5 interval = #@$!@# Jorge !@@#$@# Jorge

6 interval = c'mon finish strong!

Thanks for that.  I will now lay in the fetal position remembering 6x4 for the rest of the evening.  Congrats on getting er done.  

Slightly bummed. First, I rode for 2 weeks, then tested, then started the program not knowing the test was two weeks in. I also missed a week so did it over. So it has been 7 weeks since my last test, mostly bike with extras thrown in.

1/1/12   299 -5'     230 -20'     CP 212

2/23/12    300 5'    241 -20'      CP 221

I really wanted more since there was so much time since last test. I was doing other VO2 workouts on TR since I was side lined from running. I certainly do not feel over done. I paced the 5' better, but still could not push more. Was really shooting for 310 since I had something to shoot for. Oh well, back at it Saturday.

Improvement is improvement.  I remember seeing very small changes at the beginning of the program.  But then when the last section came up and we did a bunch of 20mp workouts it all came together.  Congrats on your improvements.  And get after it in the next part of the program. 

Agreed, improvement is improvement.  One of my sets of tests my 20' test went up by only 4w and the 5' by 3w but by the next set after that, I saw another big jump.  Keep at it!

Thanks guys. I am happy about the 20' test. But my focus was the 5' so I thought that would see it more. You know how it goes, I was going to get on that bike and throw down a beat down on the 5' test.... same as last one, gave it all I had, could give no more, nearly puked, wasn't right for a good hour after. That test really hurts.

But I have never done tests before. Now I have something to work for. I'll keep working on getting better.

this!

sometime it takes a little bit longer for your body to react to any program!

Looking ahead.....what does everyone do after this program? Repeat it? Or go for the 2x20(100-105%) and 3x10(94-100%) every week? 

I will repeat will preparing for a HIM/IM but cutting one of the WO during the week.

My results are finally in.

First test (HR plan) average speed: 21.97mph

Final test average speed: 22.85mph

Using the increbily accurate power graph for Kreitler rollers and a bit of maths, I calculate that is about a 4% increase in power