Cycling Program v3.0 - 2010 - 2011 (Page 31)

neweyes - 2011-02-01 4:39 PM Hi all. I just did my week 1 HR rate test, and I'm not sure whether I should use the whole thing in my calculation. I did the warmup according to the instructions, but maybe it wasn't enough. Anyway, a graph of the 30 min. test period is below. If I average the whole 30min period, I get THR = 156; if I take out the first ten minutes and just use the latter twenty minutes where my HR is near constant, I get THR = 161. Which should I use for the program? Thanks.

ChrisM - 2011-02-02 11:22 AM I have what I guess is a theoretical question re: the tests.  I warm up in erg mode with set watts, then after the w/u switch the CT to 3D mode on a flat loop and start the test.  I always start with a "running start," i.e., I don't start the test from a dead stop but just ride throught the beginning, so the watts are already high.

Is this realistic?  or does it matter since if I am consistent it's only a relative number anyway....  When I was doing HR based tests it wa the same, I guess.  I mean I didn't start from zero 

GoFaster - 2011-02-02 11:32 AM Jorge - I believe you have incorrectly labelled Week 14 as "Unload week".  Where in your definition of "unload" does 2x20min at 100% CP fall?  Cause I was trying to figure that out during 40min of fun last night.

JorgeM - 2011-02-02 2:40 PM

well, you will be riding 2 less hrs than the week before  

natethomas2000 - 2011-02-08 10:40 AM I'm thinking of doing 2x10' @ 110% today in prep for an indoor TT in 12 days. I've been pretty much nailing Jorge's workouts so far. I'm actually curious as to how this will go. My goal for the TT is to hold 110% for the duration of the 10K race.

JorgeM - 2011-02-08 2:52 PM

Are you doing the BTT ITT at Landrys? 

natethomas2000 - 2011-02-08 9:32 PM
Yes - 10:40 AM heat, and I'm looking forward to it.

I tried doing two 10 min pieces today at 110% and got halfway there. I was shooting for 340 watts, and got 337 on the first, however I was done and the second one was just over 100%. My legs were a little tired from riding 52 miles during the Super Bowl, so I may have been capable of a bit more, but definitely not the second 10' @ 110%.

My new plan is to go out around 330 watts and see what kind of mental games I can play around the ten minute mark to get me to up the pace for the last bit of the race.

GoFaster - 2011-02-10 9:26 AM Jorge,

Couple of questions as we come to the end of your program.

1)  What next?  I'd like to keep working on raising my CP and my plan at the moment is to manage my own training schedule, and then transition to your HIM 20 week plan around April (I'm assuming the HIM plan continues to focus on raising CP, while building the endurance to hold it over HIM distance).  I'd been planning on continuing to follow your winter plan, but do I go back to the beginning and start over, or pick it up in the middle somewhere?  Since I don't race a Tri until June, I've still got 3.5 months to focus on getting the CP higher.

2)  Do we need to worry about becoming "Winter Stars"?  I'd read a power thread on ST, and in it there were a couple of references to those who peak too early, and are basically done by the middle of summer.  Is that really a concern if I continue to follow your program, or is that thinking really aimed at those who have really big volume during the winter?

Lot of little questions mixed in with the big questions - sorry about that.

ChrisM - 2011-02-10 3:28 PM

You suck Jorge 

GoFaster - 2011-02-10 1:07 PM

Now, now, I don't think you can really say that.  After you do the 2x20min at 100%, THEN you are definitely entitled to say that. 

GoFaster - 2011-02-10 8:26 AM Jorge,

Couple of questions as we come to the end of your program.

1)  What next?  I'd like to keep working on raising my CP and my plan at the moment is to manage my own training schedule, and then transition to your HIM 20 week plan around April (I'm assuming the HIM plan continues to focus on raising CP, while building the endurance to hold it over HIM distance).  I'd been planning on continuing to follow your winter plan, but do I go back to the beginning and start over, or pick it up in the middle somewhere?  Since I don't race a Tri until June, I've still got 3.5 months to focus on getting the CP higher.

2)  Do we need to worry about becoming "Winter Stars"?  I'd read a power thread on ST, and in it there were a couple of references to those who peak too early, and are basically done by the middle of summer.  Is that really a concern if I continue to follow your program, or is that thinking really aimed at those who have really big volume during the winter?

Lot of little questions mixed in with the big questions - sorry about that.

ChrisM - 2011-02-10 2:28 PM I'm just gonna pipe up to say I did my week seven 6 x 4s last night, didn't really want to because I was afraid they would hurt, and I was right, they did hurt, and cannot even fathom doing the week nine 6 x 4s AT 10 MORE WATTS in two weeks. 

You suck Jorge 

That is all

JorgeM - 2011-02-11 10:41 AM

This is one of 'it depend's answers based on your goals and racing distance. If you have another 8-10 weeks for training you can do a few things: 

- you can take a short 7-10 days doing easy unstructured training to give your body and mind a short break and then start around week 5-7 to focus on 20MP and CP almost entirely. As the weather improves maybe skip day 3 and make day 4 a longer 'endurance' ride (70-85% of CP).

- take a few weeks easy only doing 1x intense CP workout per week and 1x 'easy' 75% CP. This will help you maintain your CP while giving your body an active recovery rest and your mind a bit of a break. Then start around week 7

- if you don't want to take a break (which you prob should), the keep working on CP but do a bit less training. You could do days 1, 2 and 3 and skip day 4 and the next week do days 1, 2 and 4 skipping day 3.  That way you can ride 3 days, focus on swim/run a bit more and still get a mixed load to keep you improving.

As for Question #2, that becomes a possibility when people don't manage their load well. The reason athletes might peak too early or are done by the summer is because they don't mix their load, they don't allow their bodies to adapt and also mentally they get burnout. As long as you are constantly forcing your body to adapt and your mind to stay motivated that shouldn't be a concern. 

As usual, take care of the details, listen to your body and be mindful about training within your limits.

ChrisM - 2011-02-10 3:28 PM I'm just gonna pipe up to say I did my week seven 6 x 4s last night, didn't really want to because I was afraid they would hurt, and I was right, they did hurt, and cannot even fathom doing the week nine 6 x 4s AT 10 MORE WATTS in two weeks. 

You suck Jorge 

That is all