Improve your cycling power over the winter. (Page 5)

PennState - 2009-10-18 6:41 AM



answer... YES!

trinewby - 2009-10-17 6:14 PM Jorge,
Will it be possible to use the program on a delayed basis?  I would like to start the program sometime around or right after Christmas because I don't want to overlap the cycling program with the marathon training program I am doing for a Dec. 12th marathon.  It will be my first marathon and I am putting in more miles running than I have ever done in my life.  I think your training sessions were archived and remained available last year, weren't they?

Thanks,
Greg

JorgeM - 2009-10-18 7:33 PM
9. Each session will be intense hence even when you might want to have some entertainment (music, movies, etc) *if* you are pushing at the right intensity you'll be to focused on blocking the pain and not that much on the rest

jbear619 - 2009-10-18 9:57 PM Jorge,

I am new this this deal.  Is there a cost for this program?

trotpntbll - 2009-10-18 8:41 PM

I suppose I'll play along, I could use some real structure on the trainer. I'm in using wattage since the trainer calculates and records it for me.

Plus I want to get fast enough to justify buying a Cervelo P3.

JorgeM - 2009-10-18 5:33 PM Sorry for the late responses folks but I wasn't around BT much over the weekend; I was busy getting my ar$$ kicked racing cyclocross

Let me reply to some of the questions:

1. Yes you can follow the plan on a computrainer, just program it into erg mode and enjoy the pain.
2. yes you can follow the plan riding outside; the problem is to find a road that will allow you do the intervals.
3. Yes you can do this on a spinning bike (or similar), just do it by RPE and adjust resistance to match the adviced intensity
4. Yes you should be able to mix this with swim and run training. The focus will be to increase power through 1 hr intense sessions 3-4x a week leaving you time to do plenty of swim/run. I am doing a run focus running every day until Dec 31st so I'll just do two a days.
5. Plan will be updated from last year; after doing the plan and getting feedback I think I can make the progression even better and get greater power gains.
6. The old plan will remain on my plan and the new one will be uploaded every week. Sessions can be done every other day. If you fuel properly you should be able to recover no problem.
7. If you have a coach talk to him/her to see if the plan would match your goals/plans
8. You can start the plan anytime you want, If you have other races or still on Tri season then get started after you recover, for the rest starting Nov 1st will set us ahead of the fitness gains without investing too much time training. The point is to invest at least 3 hrs x week, train very hard and have plenty of time to do other stuff, enoy the holidays, relax a bit from structured crazy volume training, etc.
9. Each session will be intense hence even when you might want to have some entertainment (music, movies, etc) *if* you are pushing at the right intensity you'll be to focused on blocking the pain and not that much on the rest

Let me know if you have more Qs or if I failed to respond something...

blairrob - 2009-10-18 7:08 PM


  Great. I think our prepwork should include searching drugstores for the best deal on value-sized ibuprofen.

I have this image in my head of the drill sergeants from "An Officer and a Gentleman" and "Full Metal Jacket" both screaming at me.

I had to hold on the handrail last year to walk up the stairs afterward.


 

dgunthert - 2009-10-18 10:34 PM Having to work to be good enough for your bike is a heck of a motivator!