Increase your Cycling Power over the winter = Faster times on 2009 (Page 8)

When you say strive to hit a certain hr zone for 1 minute, does the time start when the effort increases or when the hr reaches the desired zone.  In other words does 4x5’ @ 95-100% of HR =

 1) Get HR to 95-100% then hold it for 5 minutes

 or

 2)  Go hard for 5 minutes hoping to hit and maintain 95-100%

 Thanks for this, it looks to be exactly what I need.

JorgeM - 2008-11-12 8:23 PM I corrected the typo on the plans

 Where do I find the Plans? Is it ok for me to use the bike at the gym? I have used it for 2 days this week and I love it. Thank you Jorge!

HR usually lags behind the current work done hence when doing short duration intervals you might complete the set but the HR hasn't reach the range yet (hence also use RPE), for longer duration sets it might take your HR a few sets to catch on and stay withing the range for the next sets.

Jorge,

I think the PM plan is displaying the HR plan for week 1.

Also,  I plan to use the PM plan but do not know my FT yet.  Can you provide a link to a test so I can test and record it in the next couple of days?

Thank you

Finally I was thinking of ways in which we can keep each other motivated and help us stay focused through the plan and the winter. Maybe we could start a thread on the challenge forum and form teams or something and see which team has the greatest improvement over the duration over the plan. The group with a greater % of improvement will be the winner and we could think of something as a price. That’s just an idea but I am all ears for better suggestions, whatever it takes to help most of you stay on track and become stronger cyclists over the winter!

were teams picked? If so did I get in on one or do I find one? Someone pick me!!

Hi Jorge... please count me in on the HR group... thanks!

I posted this on page 7 of this thread:

We won’t do the 1^st round of tests until week # 3 for that reason the first few weeks you’ll do the sessions based on RPE or your most recent HRM/power training sessions and just adjust accordingly. We just want to easy up into the plan and get you ready to push so don’t stress much about it for that time. Just do the sessions and be consistent.

Unless you've been riding consistently over the past 3 months it will be better to hold up on the test and get a few sessions under your legs. But if you want to go ahead and do the test I will post the protocol over the next few days.

Hi Jorge,

 Thanks for organizing.  I would like to get in on the HRM/RPE group.

Gordon

Thanks Jorge - I'll wait for you to post the protocol, because I'd rather have a baseline FT number before starting week one, rather than waiting till week 3 to test. 

Jorge

When choosing to go with HRM or Power meter, how should I make the choice?  I have my HRM set for my LT for running according to field LT test.  I have a power meter I bought to go with the Kurt Kinitic trainer and all my winter riding will be done on this. 

Would the PM be more consistent, as my HR changes based on the day.

Thanks

Joe

I'm in for HRM! This is so awesome and, like many others, EXACTLY what I needed to get my a$$ in gear. Thanks, Jorge!

I also have the "power computer" that Kurt Kinetic makes for their trainer. Is there any value in using that? I have no idea how FT is calculated so it could be that its a useful tool - I just don't know anything about power training. I used to think that it was inaccurate because it always seemed like the speed was low but it probably just means that I suck on the bike.

Cheers!

Tom

I recently read that riding the trainer can be hard on a bike and the author advised against riding a higher end, more expensive bike on the trainer.  He suggested riding a "cheaper" bike while on the trainer.

I train and race with a Tarmac carbon frame bike.  I don't want to hurt it.  Weigh in on this and tell me if it is okay to ride or if I should put my old steel frame bike on for this program we are all about to begin. 

Ok, maybe I just can't do math but is the total time accurate?

15 min WU + 15 min MS + 5 min CD = 35 min.

The power meter plan reads 40 min.  Am I missing something?

Q2 - WU: 15 min, MS: 20 min, CD: 5 min = 40 min

Q3 - WU: 5 min, MS: 40 min, CD: 5 min = 50 min

You can view the details on the blog, it is been updated...