Cycling program v4.0 2011-2012 (Page 5)

I hope you have 'fun' following the program!

We should try getting a Boston training group to do some workouts together, maybe at Landrys! mmmmmm  

What are the numbers? I can look into it and see where the mistake might be!

If this happens I might just have to look for a reason to visit home for a few days...

The warm up/cool down is attached on the guides (I think) or you can download the guide here for now. The warm ups usually the IF is around 65-75%

Come visit Mike! All this cycling training will set up us nicely for the Multisport world Time Trial! We should look into having a BT wave

The new formula still wasn't close...I want to say loud and clear that the TR folks have been fantastic...but at the end of the day I cannot ride at 210 watts aerobically - I am 150lbs and at 210 watts I should be going well over 20mph, but not doing it.    I am beginning to think about a new trainer...my Cycle Ops 2 is 7 years old and either it or my bike makes some strange noises....

Beautiful...thanks!

Many of the CPv participants respond favorably to the KK.  The progress nature of the resistance curve lends itself to a graphical representation of power.  The power curve has been reverse engineered into a speadsheet format. 

Enter your CP and the read your expected speed based on percent of CP.  This is perfect for planning a workout.  For example here is my workout for tonight showing both watts and MPH.   I am using a Garmin Edge 500 paired with PT SL.  My display of power ave and speed are consistant with the spread sheet.

Jorge has posted a link to the spread sheet here. http://www.mediafire.com/?y6071ig3ry78qpq  

<Applogize for the ugly posting>

We absolutely need to do this.

We can't replicate this. We're getting matching results using these numbers. Can you confirm for us that you're using the latest version of the spreadsheet?

I agree with Mike; the latest version of the of the excel sheet calculator on the guide and the new BT calculator both work correctly. If you are using one of the versions from last year that might be the reason for the discrepancy. In one of those versions, it had the option to add more than two test results in the excel sheet and since we were only using 2 data points it was throwing off the numbers like ~5-10 watts IIRC. I fixed it and updated it just using 2 data points. That's also why the R2 doesn't change.

If you are only gonna be testing using 2 data points; the 5 and 20 min tests, then use the BT or the latest excel version on the training guide. That will give you the correct values and in the end; remember that the Critical Power is an estimate of what your 60 min power should be.

Thanks for looking into it, yes I was using last years spreadsheet, maybe I forgot to mention that, can't remember. Haven't been to your sight yet to get everything because it's blocked from work, and at home, well usually I don't have time to even get online.

I should have some time this weekend hopefully to get all the new stuff setup for this year, pain room included.

Okay, I give up - I can't seem to find the spreadsheet.

Thanks

Does the spreadsheet that uses the speed and the trainer to determine watts take the weight of the rider into consideration....I put in my results and it shows me at Threshold at 170-190 watts only going 16-17.5 mph...I promise you that at 150 watts I am riding 18mph...at 190 watts around 20mph on the road and the trainer.

My tools are ibike, Cylcle ops trainer, HR, Cadence, speed.  

Look on the plan description page

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2332

BTW, I don't see any difference in calculating CP between this year's spreadsheet and last year's when I plug in my 20 min. and 3 min. values. Only difference I see is R2 is a perfect "1" in the new spreadsheet, whereas in last year's it was 0.9983

AAUGGH -- I just read that the ol' 3 minute test has been replaced with a 5 minute test.    Those last 2 minutes are gonna be scary.

Jorge, why the change to 5 minutes? (I presume it's not just to be evil)

While the 3 min test is 'a bit' easier mentally, it has been my experience that the 5 min test relates closely to most athletes VO2max power which can be a good data point to know for difference reasons. 1st of all, while our VO2max (aerobic capacity) is for most part determined, and training might or might not affect it much (some athletes are responders, others not so much), we still can improve certain things like the pace and/or power we can sustain at VO2max

In simple words; while our max capacity of our body to utilize oxygen might not change much beyond this marker, we can still improve power/pace at this intensity. In addition, your pVO2max (power or pace at/near your VO2max) is in many ways your potential; in other words, your pVO2max is 'x' power, in theory, you have the capability of bringing your CP closer to that number. It is the room for your power 'growth'.

Hence in my experience, in many cases pVO2max = to 5 min power (5MP). And 5MP in turn is your CP potential. So if yourr 5MP is 300watts and your CP is 250watts, then you can 'potentially' bring that CP close to 300w.

Finally, for athletes training for cycling events (stage races, crits, cyclocross), knowing their 5MP can be an important tool for their racing.

My thinking is, if you are going to go through the trouble of testing, might as well get more useful data while enduring the pain

Are you using a Cycle ops Fluid 2 trainer?

CO F2 has the same watt vs mph curve as the KK road fluid trainer (based on online research).  If you are using a CO Fluid2 you will not see the same speed on the trainer as you will on the road for the same power, (IIRC others have stated this on BT using a Power tap).  From personal experience using the KKR trainer, I cannot bust the same 20' speed on the trainer as I can on the road, there was about a 3 mph delta with the road being higher.

Dedicated trainer wheel acquired, got a free mavic aksium race from the LBS, just had to buy a cassette for it and new rim tape.

Will be starting sunday

windandsurf - 2011-11-03 10:11 AM that the ol' 3 minute test has been replaced with a 5 minute test.    Those last 2 minutes are gonna be scary.

I'm going to agree.  Each of the 3min tests I've done in the past left me ready to fall off the bike at the end, my legs were literally jello.  Not quite sure how to pace the 5min, but I figure if the last couple of 3min tests were at 325 watts then I'll aim for 300 watts and see what happens.

And just for the sake of checking the spreadsheet, if I input 300watts for 5min (vs 325watts for 3min), and maintain 260watts for 20min, then my CP and watts/kg come out at the same number.  We'll see in just over a week how much I've lost since the last set of testing!

So are you using power or are you using speed with the power curve on your trainer? (did I ask this right).    I just want to make sure I am being a accurate as possible...

Ah crapola.  My watts to speed conversion is nothing like the chart.  I've got a KK so I think it should be working.  I wonder if my wheel circumference is off.

Is it unreasonable to say if I take my average power for the workout that it should be roughly correct for the average speed based on the spreadsheet?

Day 3 (HR based) done...just!

Have to admit that during the second 10' I was starting to think my legs were going to give out and had no idea how I was going to up the pace for the 3rd!

Somehow managed to get through it.

Finished my first week, I think I am going to go thru the 2 week prep twice!

What I have learned, you need more than one fan.   I am in the basement the temp is low to mid 60s in there.  Today on the long ride, I am cursing, HR is low and then after one hour I bumped up from 75% to 80% and I cratered - HR jumped from low Z2 to High Z3 - I swear there is something wrong with my trainer, !