Cycling Program v3.0 - 2010 - 2011 (Page 4)

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2010-10-21 3:11 PM
in reply to: #3165513

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
MRDAVIDALEXANDER - 2010-10-21 3:42 PM 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.


Last year I trained for my first HM and could not do this and the run training at the same time.  But once I did the HM I was able to focus on this this training and really made some gains with it.   Having the run fitness really allowed me to train hard on the bike.

2010-10-21 3:17 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Jorge,

I am doing the plan (day 2 finished) on my computrainer. I have been making an .erg file following your workout to get me at the right wattage for each section.

Is this the best way to go about the workouts? Or should I just look at the watt output and try and keep it in the percentages without having the computrainer set the watts?
2010-10-21 4:38 PM
in reply to: #3161733

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
dcon - 2010-10-20 8:06 AM
JorgeM - 2010-10-19 10:36 PM For those who DON'T have a power meter but who have a Kurt Kinetic or CycleOps Fluid trainer and plan using the speed/power curve to estimate power and guide your sessions with it please us the link at the bottom of this link.

Don Mckinnon (Donto) was kind enough to put that spread sheet together to make like easier for some of you. Please, of you have any questions, Don can help answering. Just post it here so it can be helpful for others! The info is based AFIK in the Kurt Kinetic power curve

Enjoy!


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

 

dcon, which model specifically?
2010-10-21 5:41 PM
in reply to: #3165174

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Cardholic - 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?



I'm using ant+ speed/cad sensor on the rear wheel, with the GPS turned off. 
2010-10-21 5:57 PM
in reply to: #3165754

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Donto - 2010-10-22 6:38 AM
dcon - 2010-10-20 8:06 AM
JorgeM - 2010-10-19 10:36 PM For those who DON'T have a power meter but who have a Kurt Kinetic or CycleOps Fluid trainer and plan using the speed/power curve to estimate power and guide your sessions with it please us the link at the bottom of this link.

Don Mckinnon (Donto) was kind enough to put that spread sheet together to make like easier for some of you. Please, of you have any questions, Don can help answering. Just post it here so it can be helpful for others! The info is based AFIK in the Kurt Kinetic power curve

Enjoy!


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

 

dcon, which model specifically?



Elite Crono Hydromag Elastogel

 It was a new model this year.   I did send them an email about 8 months back asking if they had a power curve, but never got a response. 
2010-10-21 6:14 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Day 3 is in the books. I am hoping for no rain for day for because I'm not sure if I can handle 1.5 hrs on the trainer.

2010-10-21 9:04 PM
in reply to: #3165842

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Fit4Infinity - 2010-10-21 5:41 PM
Cardholic - 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?



I'm using ant+ speed/cad sensor on the rear wheel, with the GPS turned off. 


When the GPs is off the Garmins work off of the speed sensor.  It is most likely that you have the wheel size way wrong.  Find the bike setup area and you should find somewhere to manually enter the bike wheel size.  That should get you close.

Though it makes absolutely no matter what speed you go, really. 
2010-10-21 11:18 PM
in reply to: #3154535


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Subject: RE: Cycling Program v3.0 - 2010 - 2011
This program looks great.  Thankyou for setting this up.
2010-10-21 11:26 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Day 2 in the books, man I am faster already Wink
2010-10-22 12:29 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
sand101 - 2010-10-21 7:04 PM
Fit4Infinity - 2010-10-21 5:41 PM
Cardholic - 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?



I'm using ant+ speed/cad sensor on the rear wheel, with the GPS turned off. 


When the GPs is off the Garmins work off of the speed sensor.  It is most likely that you have the wheel size way wrong.  Find the bike setup area and you should find somewhere to manually enter the bike wheel size.  That should get you close.

Though it makes absolutely no matter what speed you go, really. 


 That's what it was, I fixed the wheel size, and it acted correctly tonight - THANKS!  I'm not really concerned about the speed I'm going, but I like to put the mileage in... 

Edited by Cardholic 2010-10-22 12:31 AM
2010-10-22 8:15 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
I hit Day 3 last night after I trained legs (weights) yesterday.  I'm glad I didn't go very heavy on the weights.  I hurt but sort of felt good at the same time.  I'm sure if I would have gone heavy I wouldn't have been able to get through the cycling.

I have a hard time doing something like watching TV, playing video games or anything while trying to keep my watts in the proper range.  Sometimes I fade too low and other times I feel like I am doing well, only to look down and see that I am 20-30 watts too high.  Is it OK to error on the high side? 

2010-10-22 8:27 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011

Anyone use the HR plan? I find that my HR doesn't want to come back down quickly for the rest periods.  It barely makes the range at the end of the rest period then its time to ramp it up again to the higher HRs. Any suggestions?

2010-10-22 8:29 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Pector55 - 2010-10-22 8:15 AM I hit Day 3 last night after I trained legs (weights) yesterday.  I'm glad I didn't go very heavy on the weights.  I hurt but sort of felt good at the same time.  I'm sure if I would have gone heavy I wouldn't have been able to get through the cycling.

I have a hard time doing something like watching TV, playing video games or anything while trying to keep my watts in the proper range.  Sometimes I fade too low and other times I feel like I am doing well, only to look down and see that I am 20-30 watts too high.  Is it OK to error on the high side? 


Early in the season when I am getting in shape I tend to ride at higher watts when not looking at the power meter and as soon as I notice it RPE wise it begins feeling harder (sort of like ignorance is a bliss kinda thing). But as my fitness improves my REP and watts sync in. As I get fitter and train more I also have accumulated fatigue hence on some blind efforts my watts are a tad lower of how it feels (feels a bit harder RPE-wise)

That's one of the reasons once the program starts officially and some of the sets start getting very specific, try doing some of those 'blind'. It will really help you develop your RPE.
2010-10-22 9:03 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Anyone have the workout for Day #3 Week 1 Prep?  I lost my print out and I thought it was WU #1 with a MS of 3x10' but cannot remember the heart rate zones.  

Thanks. 
2010-10-22 9:05 AM
in reply to: #3166486

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Subject: RE: Cycling Program v3.0 - 2010 - 2011

MRDAVIDALEXANDER - 2010-10-22 9:27 AM

Anyone use the HR plan? I find that my HR doesn't want to come back down quickly for the rest periods.  It barely makes the range at the end of the rest period then its time to ramp it up again to the higher HRs. Any suggestions?

HR lags effort so on the short(er) intervals and recoveries so you may never reach your target HR...you need to gauge your effort by perceived exertion (RPE) on the shorter intervals.  As you go further into the program you will get more in touch with your RPE and will just know blindly what type of effort you are putting out.

As a starting point..if the recovery is to be 80%LTHR...during your WU monitor what gear and cadence you are using at that HR and just return to it for the recovery period.  This is what I usually do.  If you are doing the program outdoors though this will not work due to external factors but on the trainer with fixed conditions this works ok.

2010-10-22 9:29 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
birdog41 - 2010-10-22 7:03 AM Anyone have the workout for Day #3 Week 1 Prep?  I lost my print out and I thought it was WU #1 with a MS of 3x10' but cannot remember the heart rate zones.  

Thanks. 



EDIT:  Sorry, just saw you need the HR zones.  You were correct on the MS though.

Edited by shmeeg 2010-10-22 9:37 AM

2010-10-22 9:34 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
birdog41 - 2010-10-22 9:03 AM Anyone have the workout for Day #3 Week 1 Prep?  I lost my print out and I thought it was WU #1 with a MS of 3x10' but cannot remember the heart rate zones.  

Thanks. 

http://jorgepbmcoaching.blogspot.com/2010_10_01_archive.html

FYI -  the sessions will remain on my blog, just scroll to older posts, use the search blog feature or the drop down menu on blog archive! (both on the left column in my blog)
2010-10-22 9:54 AM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Preparation # 1 is up!

http://jorgepbmcoaching.blogspot.com/
2010-10-22 12:29 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Re: the tests
Approximately what cadence does one hold/avg for optimal results?
Anecdotal or otherwise acceptable experience welcomed.
2010-10-22 1:55 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
VeganMan - 2010-10-22 12:29 PM Re: the tests
Approximately what cadence does one hold/avg for optimal results?
Anecdotal or otherwise acceptable experience welcomed.


Whatever cadence it takes to hold your maximal sustainable power for the test duration.

Power = torque (pedal force) + cadence (pedal velocity); hence to generate power you either have to increase cadence/decrease torque or increase torque/decrease cadence. We all have a certain range in which we are more efficient but sometimes that doesn't equate to higher power. Also this is linked to our gearing, topography and muscle fiber make but most athletes won't be able to get a biopsy to determine their composition

A simple way to figure out what's optimal for you; use the cadence that produces the lower RPE while sustaining the higher power. IOW, if you are generating 250 watts at 80rpm and then do the same at 90rpm, choose the one that feels 'easier'.
2010-10-22 2:53 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
VeganMan - 2010-10-22 1:29 PM Re: the tests
Approximately what cadence does one hold/avg for optimal results?
Anecdotal or otherwise acceptable experience welcomed.

I don't stay static on my cadence.  I'll switch gears just to switch up the misery!  I found breaking the tests into smaller pieces helps me mentally.  20 min tests I'll switch between 2 or 3 gears every 4-5 min.  The 3-5 min test I'll go by every min or so.

After doing the V2 workouts this year I found that my cadence has dropped some during my last race.  Like I said, I work multiple gears during the workouts and it has expanded my power range where I felt better in my last race at 90-100 RPMs where as I have been racing at 97 to 105 rpms before.

2010-10-22 2:54 PM
in reply to: #3167452

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Jorge- No doubt regarding your comments.
What I'm referring to is I know I won't be able to maintain 110 rpm without bouncing all around.  I thought maybe enough people had data they could share that shows a general pattern.  Thought that info might be useful to those who have never tested before.
I, of course, am speaking only to trainer testing.
2010-10-22 3:03 PM
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Subject: RE: Cycling Program v3.0 - 2010 - 2011
dcon - 2010-10-21 6:57 PM
Donto - 2010-10-22 6:38 AM
dcon - 2010-10-20 8:06 AM
JorgeM - 2010-10-19 10:36 PM For those who DON'T have a power meter but who have a Kurt Kinetic or CycleOps Fluid trainer and plan using the speed/power curve to estimate power and guide your sessions with it please us the link at the bottom of this link.

Don Mckinnon (Donto) was kind enough to put that spread sheet together to make like easier for some of you. Please, of you have any questions, Don can help answering. Just post it here so it can be helpful for others! The info is based AFIK in the Kurt Kinetic power curve

Enjoy!


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

 

dcon, which model specifically?


Elite Crono Hydromag Elastogel

 It was a new model this year.   I did send them an email about 8 months back asking if they had a power curve, but never got a response. 

dcon,
Since this trainer has a variable aspect to it (fluid / magnetic hybrid) I don't think the spreadsheet could be used unless there were some data points known for the individual settings.   I did find some Powertap power readings for the Elite Powerfluid trainer but that doesn't help you.
2010-10-22 3:50 PM
in reply to: #3154535

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Day for 1.5 hr ride is in the books.It was frustrating trying to ride a route that I'm not familiar with slowing, stopping and turning around at dead ends doesn't make for a good steady heart rate or speed. At least it wasn't on the trainer. 

Have a great weekend,
Darrell 
2010-10-22 6:31 PM
in reply to: #3167632

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Subject: RE: Cycling Program v3.0 - 2010 - 2011
Donto - 2010-10-23 5:03 AM
dcon - 2010-10-21 6:57 PM
Donto - 2010-10-22 6:38 AM
dcon - 2010-10-20 8:06 AM
JorgeM - 2010-10-19 10:36 PM For those who DON'T have a power meter but who have a Kurt Kinetic or CycleOps Fluid trainer and plan using the speed/power curve to estimate power and guide your sessions with it please us the link at the bottom of this link.

Don Mckinnon (Donto) was kind enough to put that spread sheet together to make like easier for some of you. Please, of you have any questions, Don can help answering. Just post it here so it can be helpful for others! The info is based AFIK in the Kurt Kinetic power curve

Enjoy!


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

 

dcon, which model specifically?


Elite Crono Hydromag Elastogel

 It was a new model this year.   I did send them an email about 8 months back asking if they had a power curve, but never got a response. 

dcon,
Since this trainer has a variable aspect to it (fluid / magnetic hybrid) I don't think the spreadsheet could be used unless there were some data points known for the individual settings.   I did find some Powertap power readings for the Elite Powerfluid trainer but that doesn't help you.


Thanks for trying Don.   
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