Cycling Program v3.0 - 2010 - 2011 (Page 3)

Have you ever seen a similar curve/spreadsheet for  the Elite trainers?  

 

Thanks dcon I will try that in the morning and yes I do sweat just a little bit on the trainer.

Darrell

not really, maybe try getting in touch with them an ask?

I just recently got my powertap, only ridden it a few times but am excited to learn how to use it properly.

I have both rollers and a trainer and my plan was to do the majority of the workouts on the rollers (while my wife does them on the trainer) but I was thinking of doing the tests on the trainer simply because I'm not sure I can maintain my focus enough during an all out test to do it properly on the rollers (still kinda new on them).  Do you think this is a mistake in the sense that the numbers may be slightly off if I do the test on one piece of equipment and then workouts on another?  Or am I over thinking this because power is power?

This plan was so awesome last year!  I'm in again.  I have a HIM I am training for in March so this is perfect!  Thanks Jorge!

Thanks for putting this together again Jorge, I've had great success with it the past 2 years and look forward to doing it again this year!

I did day 1 on the trainer this morning.  I'm stopping and buying a couple fans on the way home from work today.

I'm training for New Orleans 70.3 in April and I'm thinking about how I can fit in a long ride each week as well.  I'm pretty sure I won't be able to get 4 rides in a week.  Has anyone added one of the workouts per week to the middle or end of their long ride or would that compromise the purpose of both workouts?

Thanks,

Mike

I'm not sure it's possible to add many of the workouts to a longer ride.  They are brutal enough on the legs as it is!  Kudos to you though, if you can handle more.

Is V3.0 on the BT site or your personal site? I was thinking the program started in November. Am I too late.
John

i just finished day two! Fantastic.

That answers my question.  This is my first year of cycling so the WU this morning felt like a main set :-).  I'll add a 4th long day in when I can or replace one of the three with a long ride.  One other option is to do the long stuff after this plan ends.  I have about 2 months between this plan ending and my HIM.  Thoughts on that idea?

Definately prop up for front wheel.  I got a Cyclops block when I got the trainer, but I have heard other using bricks, books, small children, etc.

You could do days 1, 3 and 4 (4 is longish ride) and if it is not long enough just add 20-30 min riding easier to it and see how you feel/cope with the load. For a bit easier version do days 1, 2 and 4 and consider the same as above, if day 4 is too short add more time.

You could try doing a portion of day 1 or 3 into a long ride but 1) you will have to ride most of the time a bit easier of what you normally would so you can have the energy to do the intervals and 2) you have to be very careful managing yuor load so you don't too much.

read the very 1st post of this thread.

Integrating this plan in with a RUN FOCUS winter???

Just wondering how you guys are implementing this plan with your runs.  Cycling is my best of 3 sports and my running is lacking, therefore I am definitely needing to do a run focus winter to prepare for a next Nov IMFL.

Any ideas or suggestions as to how to work a cycling plan along with the run focus.  Seems like focusing on this plan would be a cycling focus for this time period.  Should I do a couple of the workouts each week?  When should I do them...on my easy run day or on one of my hard days so that I can recoup on my scheduled easy day?

Or...do cycling maintenance until first of the year and then switch focus to cycling??

If you have the time, motivation and ability to cope with the load, do the run focus and just do a few days of cycling, maybe one of the intense sessions (day 1 and 3) to maintain and even increase your sustainable power and either day 2 or 4 as complement or depending how much run you'll try doing then just switch the 2nd ride for an easy/steady short one.

Once you are done with your run focus the hit the plan. Many ways to skin a cat!

I'm trying to do the same thing, and going w/ what Jorge suggested also.  Day 1/Day 4 (group ride)/Day 3 on M/W/F, run focus on Tu/Th/*Sat.  We will see how it goes.  I'm guessing it will be easier to try to hang on to this schedule for the first 8 weeks of the cycling program vice the last.

I _will_ start next year in better run and bike condition than ever before. 

The key elements of my run program are a track workout, a long run and a few recovery runs.  So far I have been able to sandwich the track workout between two of the Cycle Program v3 workouts.  Friday is the third cpv3 workout.  I take Wednesdays morning off, to rest, to recover from the Tuesday cpv3 session and to prepare for a quality track workout Wednesday night.  It will be interesting to see how my biosystems respond to the increased workloads as both programs move from base->build->peak.  Oh thats right the AzRnR marathon training is not a peak its part of the base.

In this sport you recover harder than ordinary people workout.

Cheers

 Looking for suggestions from the returning participants of the winter program, what is the best power display config. ????

Time is what it is.

** For the Power Program w/Garmin
On top, in large font, Elapsed Time.
Below that Speed and Cadance. 
Below that Power-3sAvg and Power-%F

** For the Heart Rate Program w/Garmin.
On top, Elapsed Time.
Below that Speed and Cadance. 
Below that HeartRate and HR%Max.

Question on Speed with Garmin Edge... last night I did my first work-out on the trainer with my PowerTap/Edge combo, and it showed that I was speeding along at over 60mph... I KNOW I wasn't going that fast  LOL... it gave me an overall average of 45+ mph... when my norm is about 15 mph...

Does anyone know how to "fix" this to tell it I'm on the trainer? Or was I REALLY going that fast? Lie to me  LOL  Does the LYC do this better than the Garmin?

Another Question... do you pre-load your work-out with Goals & alarms? Or do you just watch the time?

Edited by Cardholic 2010-10-21 12:28 PM

I am using an Edge 500/PT setup also.  I don't track speed on the trainer, but make sure you turn the GPS off, have the wheel setting as 'custom' and also 'calibrate' the powermeter in the edge before each ride.  Maybe that will help clear the issue?

I just watch the time for the intervals, haven't toyed w/ trying to input the workout into the Edge.

Edited by shmeeg 2010-10-21 1:18 PM

Anyone doing Jorge's program and training for a marathon?

My plan is:

Su: Medium Pace run
Mo: Session 3 Jorge plan
Tu: Long Run
We: Rest
Th: Session 1 Jorge Plan
Fr: Easy short run
Sa: Session 2 Jorge plan

However, I started a thread about 3-4 day marathon plans and its making me have second thoughts on doing Jorge's plan and training for a marathon.  I guess I can start it and see how I feel.