Increase your Cycling Power over the winter = Faster times on 2009 (Page 3)

As I said in my PM a few weeks ago, I'm really looking forward to this and really appreciate you "giving back" to BT in a way that will benefit so many. I wouldn't be surprised if you picked up a client or two through this little effort either!

Josh

Thanks for doing this!  You have another keen participant here.  I'm just getting over an injury and got on my trainer for a test last night and all went well.  Due to being off for several months I will have to build up almost from scratch.  Have a trainer, HRM and a speed/power chart for the trainer (plus software to convert my speed track to an estimated power track).

D 

I am in as well.

Like the poster above, I am getting over, i hope an injury. I have not done much of anything and absolutely nothing in the last 10 days due to a neck problem, but hopefully I can get on the bike by then.

Thanks Jorge for doing this.

Q&A
1.      I am training for spring marathon; will this plan fit my program? It depends what your goals are and what you background is. If the Marathon is your main priority then you will be better doing more running. Another option is to wait after the marathon and then start the cycling plan, it will be online for anyone to use. However if Tris are your main focus for 2009 with the marathon just as a stepping stone for more running then you can play it by ear; you can follow the 3x week plan and if it is too much cut back to 2 days.

2.      I have a hectic schedule and/or I travel constant, how can I fit the sessions? Well you’ll have to be creative The plan calls for 3x bikes per week ideally sessions will be done on Tuesday, Thursday and Saturday to allow 48 hrs in between each session for proper recovery. If that doesn’t fit your needs change it, just try to leave at least 24 hrs (48 hrs) between sessions.

3.      I am starting from scratch; will this plan work for me? Yes! I haven’t biked in 1 ½ months so my fitness will be way down as well. The key is to easy up into the sessions. If the 1^st session is 45 min and you can only do 40 or 35 that’s ok. If the plan calls for 4 intervals and you can only do 3, that’s fine. Each of you will have to adjust it based on your specific needs.

4.      I am not familiar with the plan lingo! No worries, the plan will be very straight forwards and will include a terminology cheat sheet. Within a few sessions you’ll be familiarized with everything.

5.      I was wondering if rollers would be beneficial to improve riding skills, balance, etc.? Absolutely plus for those in cold climates it will help you vary the routine a bit

6.      By the time the plan kicks off I will still be racing or recovering from my last race of the season, how can I join the fun? You can take your recovery period post-season and then jump start on to the plan.  You will probably be in good shape to start the plan a few weeks ahead or just start the plan at the time that works for you.

7.      I am recovering from an injury, could I still follow the plan? It depends on the type of injury and what does the MD told you. If you are cleared and good to go you will have to make adjustments to avoid doing too much too fast. Once you get to understand the plan you will learn to adapt it to your own needs and come up with your own workouts.

8.      I got a new bike, should I get a bike 1^st before starting the plan? DEFINITELY! Having the right fit for the bike will go a long way to allow you ride comfortable. For those on cold climates we’ll be using the trainer often and not been able to ride comfortable will hinder your motivation and ability to do the work. Set your self for success, make sure you are properly fit!

9.      I have a road and a tri bike which one should I’ll use? You can use both; however you should spend more time on the one you will be racing with. Getting comfortable on the aero position and pushing hard is something that takes time and becoming comfortable on your racing bike is a big plus.

Again this is just a general plan, while it will address specific training adaptations it is not been designed for each of your specific needs, each and one of you will have to make the necessary modifications to make it work for you. Think of it as a hands on plan with online support That been said the format was designed general enough to allow you increase your power while still having time to swim/run. If you are consistent, fit the plan to your needs and do the work, you WILL be a stronger rider for 2009!

Me and my CT are in.

 Thanks