Cycling Program v3.0 - 2010 - 2011 (Page 34)

Yea, I think I skipped right over that and had been reading one of the side notes.  I see it now.

Good luck with the new venture Jorge, I'm sure it will be successful.  I'm assuming we use your new email address as opposed to the old one for any correspondance.

Yes I started my own biz down it all happened in very friendly terms with PBM Coaching and Kurt the founder of that company. It just worked out better for me and my goals for the future. Everything will remain the same in terms of what I offer and in fact I am adding new associate coaches and services like Training Plans and I am in the middle or revamping the iCoaching (online coach service). I am hoping to announce it all soon including launching the new website and social media.

In the mean time if you guys want to learn more head to my blog.

To get in touch with me certainly use the new email address: [email protected] 

Thanks!

I was doing days 1 and 2 and the weekend longer ride outside prepping for Calif. 70.3, modifying it by using the last 9 weeks or so up to taper (next week).  Last two weeks, due to a hamstring issue, work issues, life, etc., was only getting one midweek ride in.  Just finished the 2 x 20 last night for my last official JorgeM trainer ride.  Thanks for the program. 

For the most part I've felt stronger on the weekend rides, although in the last 3-4 weeks as I've transitioned back to the tri bike outside, I am not feeling as strong.  Hopefully that will change next week, but due to my run training (or lack of it ) I've decided to do this race at IM pace and just enjoy the ride

Jorge - still doing the program and loving it.  I just finished Week 10 testing.  I'm seeing bigger gains in my 3 min test than the 20 min test.  I am looking at the program correctly that the next 4 weeks focus on the 20 min performance?

Regardless - I'm thinking of looping back to the beginning to continue to work on building CP.  Issues I am struggling with is what wweek to cycle back to and how to integrate with a half marathon training plan that will have me running 5 days a week.  I have been doubling up cycling and running on some days and think I might be able to do it, but am a bit concerned on overload.

Just a quick update; I changed the domain of my blog hence old links to jorgepbmc won't work anymore. I tried fixing all links to the new address (coachjorgem) but I might have missed some. The plan is still there on the new address (see signature) in case you can't access using old links, just go to the updated one.

If you have troubles, shoot me an email!

After week 10, it is all about CP (improve your 60 min power) hence you begin to see gains in that. 

to follow the plan again, I would start around week 5-6 and do the rest focusing on 20MP and CP. If you'll up your run frequency be mindful about the intensity and maybe only do Days 1-3 and possibly 4. See how your body adapts and go from there.

Good luck!

Hi Jorge,

I am still following your program and made it to Week 12 but I am seriously struggeling this week.

Last week the 3 x 10min at 95-100% went very well but this week I once again could not do the workout as it was intended (did 2 x 12min and then 1 x 6 and 3 x 2). I already did not manage to do the 2 x 15min at 90-95% last week but I thought it was probably due to the fact that I tried to squeeze the whole week 11 into 4 days (due to vacation).

I am constantly tired out from the bike workouts and my run and swim training suffers from it as well. Even though being really tired I manage to increase my FTP by 16 Watts according to the tests in Week 10 (total increase from start is 34 Watts) but I still have no idea how I did that. The struggeling started after this last increase...

My first triathlon of the year (one of my two A races) is in 4 weeks and I am hoping to start biking outside not later than next week (still winter here so I haven't biked outside at all yet).

I need to increase my running and I have also started to do some speedwork in preparation for the triathlon.

At this point I am wondering if it still makes sense for me to continue the program?

I guess it was intended as a winter program where the two other sports are limited....

Or should I just suck it up and try to finish the last 3 weeks somehow.

What do you think?

Thanks for your answer

My two cents:

If you have a triathlon coming up that you care about and if the Jorge plan is conflicting with your other training then you have to make a choice.  You have surely benefited to this point from Jorge's plan - but if you need to prepare your other two disciplines then you probably need to pare back your cycling intensity.  Maybe so Day 1 and Day 3 as your two cyclings and layer in your running and swimming.  If you have to dial the instensity back some then go for it. 

Is there anywhere to download this file currently?  I was comparing the CP values using the spreadsheet as well as the calculator on http://www.cyclingpowermodels.com/MonodCriticalPower.aspx

One was a bit lower than the other and wanted to make sure I didn't mess up the formula in the spreadsheet.

Is the spreadsheet calculator based on the same model?

I have the source file & used 280 (3min), 250 (20min), 75 kg and get the same CP at 245 (244.71 to be exact) for both.

Thanks.

I get the same value for those numbers.  

However, when using 420W and 290W, I get different values.  Maybe the numbers are outside of what is normally expected differences.  I get 265 on the website and 282 in the spreadsheet.  

Weird.  Your SS must be corrupted, double check the times too, as I get the same 267.06 for both.  Send me a PM with an email addy or email me (see profile) and I'll send you a copy of the SS if you want it.

tuwood - 2011-09-22 11:27 PM Hey guys, I'm planning to start the plan next week.  I just want to say thanks JorgeM for putting together a great resource for us to use.  

I'd recommend waiting a little bit. There will be an announcement regarding this is the near future. 

marmadaddy - 2011-09-29 12:23 PM

tuwood - 2011-09-22 11:27 PM Hey guys, I'm planning to start the plan next week.  I just want to say thanks JorgeM for putting together a great resource for us to use.  

I'd recommend waiting a little bit. There will be an announcement regarding this is the near future. 

What's the Hammerdaddy have up his sleeve?   Might we be seeing this in the programs section so we could input it directly into our planned training??? Please  Please Please

The new program v4.0 will be coming up soon. ETA 10-24-11 and as Mike said, this time around it will be an announcement coming up soon. In the mean time, if you are not necessarily in cycling shape, it will be a good idea to get some riding in to be ready to tackle the 1st week of testing.

I am looking forward to getting things going and see many of you improve yet again this year!

After taking almost *cough* a year off after IMAZ last Nov. , I am using this program to get back into it.  Can't wait, I think.

Austin this weekend.  Got an older powertap just need the CPU and will be training with power.  Next year is the jump to the 50-54 category so I need to get a lot faster.