jorge's winter cycling program (Page 6)

Guys, follow the link for the winter cycling plan v3.0 schedule for 2010-2011: http://jorgepbmcoaching.blogspot.com/

I'll start a new thread at the challenge forum next week

Thanks, Jorge!  I can wait to get started.

Excellent!   I'm really stoked to get started Jorge!

Once again, a sincere thank you for all of the time and effort that you are putting into this!

Roger

Edited by JollyRoger 2010-10-06 1:33 PM

WHAT?!?!  There's a group order for Power Tap?  What's the skinny on that?  I totally missed the announcement. 

if you want in, email me ASAP so I can send you the details... [email protected]

Is this plan all trainer work? I printed the sheet, but don't see any of the details about any of the workouts. Still some good outdoor riding available. Thank you Jorge for taking the time to run this program.

Kevin

The plan is all trainer work.  Jorge is nice enough to give you leeway for one optional outdoor ride per week. ;-)

Plans details will be posted starting 10/18, what I posted so far is the outline so you guys know what to expect and hopefully help you plan ahead. (i.e. what days there will be testing and such)

I'm in.  Haven't done any racing yet, so technically, this isn't an 'off-season' for me, but hey...might as well kill the bike portion of the race, right?

It will help, but KPs secret is - he is racing (cyclo-cross) while we all are on the off-season

Jorge, thanks so much for putting this all together!!!  You were right: the powermeter blows away HR and RPE and opens up a whole new world in training.

I used my PowerTap for the first time the other day doing your 20 min. test on the trainer, and was quite humbled with the results: the first picture is the overall ride per your protocol (showing the warmup and cool down), and the second picture zooms in on the 20 min. interval.

This was my first time ever doing the 20 min. test (avg. for the 20 min. was 166W): I thought I was pushing hard enough the first 15 minutes (estimating using RPE since I had no prior power data), but does that spike at the end show I could have gone harder?  I sure felt I was going to die those last 2 minutes.

I plan on doing the 3 min. test tomorrow, gotta learn to make pain my friend. 




(20 min. test)

Man, I shouldn't look at pictures like that ^^^^^^.

I used to do the same type of thing when I was racing cars and I was tweaking everything I could to get the last 1hp out of things.  This is going to be dangerously good when I finally get a PT.

Dumb question - does that Poweragent software just need a powertap or do you need the one of the head units as well?

Jorge's plan is my secret weapon for being able to ride 200+ watts for IMTX next year with a bike split of close to 5 hours.

I'll be doing the workouts with 60-80 mile rides every weekend.  Once it ends, I'll stick to 3 workouts per week of mostly: 2x20' @ FTP, 60-90' @ 90%, and then my long rides to build the distance.

That sounds like a good plan. I might just steal it as I prep for an half in June.

Jorge,

I'm not sure if I'll be able to start the program for another week or two.  Is there any reason I can't or shouldn't follow along with a with delayed schedule?

Thanks,

I was a little bummed this AM. For some reason I thought the plan started this AM. I got up at 4:00 ready to rock and when I checked this thread I relaized I still have a couple of weeks. Sweet. I can't wait to get started.

Kevin

not at all other than maybe we can have the plan to become much more social interactive via sharing our numbers for improvement and experiences. But since it is a general plan, you can start it when best fits into your schedule, needs, goals, etc!

This brings up a question for me.  My bike days will be Mon-Wed-Fri but I read somewhere the plan is set up for Tues-Thur-Sat.  When will the plan for each week be posted?  I'd rather see it on Sundays the night before my first workout of the week instead of having to go online first thing Monday morning.

The plan will be setup for you to train whenever is convenient for you as long as you try leaving at least 24-48 hrs in between (depending how fast you recover). I'll try posting the workouts on the weekend before the next week starts but if a weekend or two I am traveling, get busy, etc. and can't post it until Monday, just suck it up! hee hee 

I figured I would share this if anyone wants it.

Its an excel macro that basically a timer that tells you what HR range to be in for this cycling program during each time set of a work out. I liked having it on my laptop and it tell me what my HR should be so I could change pace. Its not very pretty and I am not a guru at Excel but it works. You have to enter your result from the HR test, each HR range and time for each work out, Then just hit start.

Its currently set for the WU#1 - 10' @ 70-75 % + 5' alt 30" @ 97-103 / 30" @ 70-75 + 5' 75-80%

How to use:
Change cells for each workout
Only edit Yellow cells
Enter the minutes for each time set and matching HR range in the cells
:30 = .5 min, :15 = .25 min must be in minutes 
So a HR range of 70-75% would be 70 in one column and 75 in the other
Double click "Start" cell to start clock
Double click and blank cell to stop (There is no pause, sorry)

If you want to see it work quickly to get an idea of it just change all the "Minutes" times to 0.05 and hit start. It will run though and show the HR.


Feel free to use it as you want.




Attachments
----------------
Jorge Winter 2.xls (33KB - 58 downloads)

I can't wait to start this plan! This was my first year racing and I couldn't break the 20 mph average on races ( I kept coming up short 19-19.5mph). I am hoping this will help push me over the 20 mph.  

What do you do after the plan is done? My first race is in June.  I won't be able to hit the road till the middle of March if I'm lucky...I live in Maine. 

Lather, rinse, repeat.