Cycling program v4.0 2011-2012 (Page 4)

Did the first workout tonight. Ow.

Don't have a power meter yet, so I thought I'd do it by HR. Unfortunately I'm an idiot and I wore my Timex HR strap but used a Garmin computer. By the time I realized this I was on the trainer and pedaling and an episode of Dr. Who had commenced.

Did the workout by RPE.

Day 2 is done.

Day 1 done.  IF measured  0.741 overall.

 I'm GUESSING that the issue is the ibike.  I thought that they were very difficult to get "right."

I am in.....and I still remember the pain from last winter!!!!

THANKS JORGE!!!!!!

search for last years group and read the first few pages.  Some very good information that Jorge gave detailed answers too. 

One thing I learned was just becasue it gives you an HR does not mean you should try to get it up that fast.  You can overshoot your target for the interval and cook yourself.

Jorge,

Not yet started but I had a question, I still have my excel sheet from last year, and used the one linked on BT, I put everything in the new one on BT as it was on the excel sheet from last year, and all the numbers it gives me are the same, except CP, the one linked on BT is lower than from the excel sheet from last year.

I did change the new one to 3 min to match last years, w/kg and joules show the same for each individual test on the upper line, but CP is 8 watts less on the new calculator.

Perhaps a change in formula? Doesn't seem like it'd be a huge difference, but one the 120% intervals come up it'd be 199 on the new one, vs 209 on last years.

Should I worry about this, or just press on with the new calc?

I did notice that R2 doesn't seem to work on the new BT calculator.

To clarify, my IF value was for the OVERALL WORKOUT as calculated by my PowerAgent, which I understand divides Normalized Power by FTP (I used my current CP value for FTP).  Not quite sure if that's what you're looking for, or what you mean by "recovery IF", as Jorge gives workouts in terms of percent of CP. 

We'll look at this. Can you post the numbers you're using?

Jorge says this in the intro:

• For those with a run focus (training for marathon, improving weakness, etc) you can just do 2 out of the 4 sessions; for the biggest return on investment do session on Day 1 and 3. For a not as intense program do sessions on Day 1 and 2.

• For those with a cycling focus, doing the optional 4th sessions is important; if training for an early year IM you can just do a long steady ride as mentioned previously.

So... I'm guessing if you're looking at sprint/oly mostly, do M,W,F.

If you're doing Half to Full Iron, and can't do all 4, M,F,S will give you more intensity than M,W,S.

Question -

Looking over Week 1 Day3 workout.  Am I interpreting the mainset of the workout correctly. 

MS: 6x5' (1' 70-75% FT) @ 85-90%

Is the recovery interval in ()'s and the working interval is the higher %.
Which implies the Main Set is:
  Ride 5min working at 85-90%, Ride 1 min recovery at 70-75%,
  Repeat this 6 times for an total working mainset of 36 minutes.

I must have missed the bolded font I put.  Thanks.  Looks like 3 hard session with a nice long easy ride. 

Correct!

In response to marmadaddy

3 min test  245 watts

20 min test 178 watts

body weight 195

for results the excell sheet gave me

weight/kg of 88.6

watt/kg of 2.76 and 2.01

joules 498 and 2410

cp 174    w/kg 1.98

R2 .9967

The BT calc gave me everything the same except for converted my weight in kg out to the hundredth, so 88.64 but still the same w/kg and joules so i don't think that is why.

For Cp the BT calc says 166 or 1.87 W/kg

And no matter what I do the R2 value stays at 1.0 on the BT calc although the numbers used to get R2 are diff, 5874 and 66 on the excell and 14000 and 160 on BT. R2 from what I remember basically gave you an idea if both your test were fairly accurate so probably not a big deal.