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Cycling Program v3.0 - 2010 - 2011 (Page 8)
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 2010-11-01 11:32 AM in reply to: #3188719 |
Coach  10487    Boston, MA |  Subject: RE: Cycling Program v3.0 - 2010 - 2011rymac - 2010-11-01 11:21 AM jlux - 2010-11-01 11:23 AM I'm not exactly sure how to perform the main set on day 2 of week 1 HR based plan.
MS: 2x15' (5') @ 85-90% It is supposed to be minutes...not seconds. I see what he meant, sorry! Error has been fixed... |
| 2010-11-01 11:43 AM in reply to: #3188747 |
Regular 57 | Subject: RE: Cycling Program v3.0 - 2010 - 2011
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| 2010-11-01 12:31 PM in reply to: #3154535 |
| Regular 79 Portland | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I need confirmation that I set my training zones correctly. I completed the LT testing and ended with an average of 155 and then X .97 = 150 and then used the BT heart rate calculator to set my training zones. |
| 2010-11-01 12:40 PM in reply to: #3188876 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 inspectord - 2010-11-01 12:31 PM I need confirmation that I set my training zones correctly. I completed the LT testing and ended with an average of 155 and then X .97 = 150 and then used the BT heart rate calculator to set my training zones. Assuming you gave all you had for 30 mins (rubbery legs is a good indication) then yes, .97 of your 30 in avg will give you an estimate of what your 60 min all out HR average would be and what we refer in the prgram as THR. As far as the trainin levels, BT calculator uses Friel training zones (AFIK) which 1. I am not sure in what physiological parameters are based and 2. won't be as applicable to this plan. I would suggest using the downloadable excel file provided on my blog to estimate your zone levels and customize your zones on the BT blog. I know it is a PITA to do extra work but I think it will work best for the program and down the road. |
| 2010-11-01 12:52 PM in reply to: #3188747 |
Champion 7495 Schwamalamadingdong! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 JorgeM - 2010-11-01 11:32 AM rymac - 2010-11-01 11:21 AM jlux - 2010-11-01 11:23 AM I'm not exactly sure how to perform the main set on day 2 of week 1 HR based plan.
MS: 2x15' (5') @ 85-90% It is supposed to be minutes...not seconds. I see what he meant, sorry! Error has been fixed... 5 minutes at what effort? A? Edit: Also, it says week 5? i thought i only took one week off!  Edited by TheSchwamm 2010-11-01 12:57 PM |
| 2010-11-01 3:16 PM in reply to: #3188946 |
Regular 57 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 x2 on the 5 min effort. |
| 2010-11-01 3:28 PM in reply to: #3189283 |
Coach 10487 Boston, MA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 jlux - 2010-11-01 3:16 PM x2 on the 5 min effort. I updated the blog, and yes it is rest A. |
| 2010-11-01 8:43 PM in reply to: #3154535 |
Champion 5376 PA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I probably shouldn't have run yesterday but I improved my test 6 watts over the past 2 weeks. That's probably within a normal margin of error but at least it didn't go down. |
| 2010-11-01 9:29 PM in reply to: #3154535 |
Veteran 147 SC | Subject: RE: Cycling Program v3.0 - 2010 - 2011 20' TT over. I forgot how much harder an all out effort on the trainer is compared to outside (in my opinion). Started out too hard and had to gut check the last 5 minutes. |
| 2010-11-01 10:06 PM in reply to: #3154535 |
Member 74 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Day one in the books. Need to get mentally tougher in order to do the workouts on my rollers. quick 60 min run yesterday makes for an interesting test today. I hope everyone hated this workout as much as i did. thanks Jorge  |
| 2010-11-01 10:34 PM in reply to: #3154535 |
| Champion 9430 No excuses! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 I am sure I am overlooking it somewhere, but I did my 20 TT and my watts was 289. Now how do I calculate my FTP it has been a while?  |
| 2010-11-01 10:36 PM in reply to: #3189902 |
| Champion 9430 No excuses! | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Lo-Daddy - 2010-11-01 10:29 PM 20' TT over. I forgot how much harder an all out effort on the trainer is compared to outside (in my opinion). Started out too hard and had to gut check the last 5 minutes. Made that mistake my fair share of times, it just takes practice to learn how to balance out the 20 min more evenly, you'll get there |
| 2010-11-02 7:24 AM in reply to: #3189970 |
Pro 6582  Melbourne FL Gold member | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Shermbelle - 2010-11-01 11:34 PM I am sure I am overlooking it somewhere, but I did my 20 TT and my watts was 289. Now how do I calculate my FTP it has been a while? Download the spreadsheet here and punch in the number. You're not done yet, still have the killer short test to do... |
| 2010-11-02 7:58 AM in reply to: #3189970 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Shermbelle - 2010-11-01 11:34 PM I am sure I am overlooking it somewhere, but I did my 20 TT and my watts was 289. Now how do I calculate my FTP it has been a while? 289 is a great number. Took a peek at your logs and saw that you rode this on the CT at an average grade of 4.8%? If so, my only suggestion would be to ride the test on a flatter terrain, cause I feel the elevation is going to overinflate your power numbers. I always find it easier to push more watts going uphill rather than holding that same power number on the flats. Just food for thought (still a great number). |
| 2010-11-02 8:11 AM in reply to: #3154535 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Jorge - just a small request/suggestion for the google excel file you're maintaining. Would it be a good idea to add in watts/kg for each round of tests? Over the next 4 months I'm sure some people are going to lose some weight while also increasing their power, and this would be well reflected in the watts/kg, rather than just the CP number. |
| 2010-11-02 8:16 AM in reply to: #3154535 |
Veteran 254 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Hi... I'm doing the sweet 3.0 Version of the cycling program... I did the prep weeks, but couldn't fit in the test yesterday it's going to happen this evening... I haven't been following this thread though, what is this spread sheet being spoken of? Is it just a challenge tracker, or something else? -Andy |
| 2010-11-02 8:37 AM in reply to: #3154535 |
Extreme Veteran 590 Northern Virginia | Subject: RE: Cycling Program v3.0 - 2010 - 2011 20-min. test done, 9 watts better than my very first test 3 weeks ago. There's definitely some technique in doing the test: having the baseline data helped me stay in a more consistent range during the test. Definitely takes some mental effort as well, gutting through the burn in the legs (which grows to BIG BURNING at the end) while maintaining power. |
| 2010-11-02 8:47 AM in reply to: #3190195 |
Expert 957 Reykjavik, Iceland | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2010-11-02 12:58 PM Shermbelle - 2010-11-01 11:34 PM I am sure I am overlooking it somewhere, but I did my 20 TT and my watts was 289. Now how do I calculate my FTP it has been a while? 289 is a great number. Took a peek at your logs and saw that you rode this on the CT at an average grade of 4.8%? If so, my only suggestion would be to ride the test on a flatter terrain, cause I feel the elevation is going to overinflate your power numbers. I always find it easier to push more watts going uphill rather than holding that same power number on the flats. Just food for thought (still a great number). I ride my trainer with a small incline too. Just so the speed is more equal to outside conditions and also so I have enough gears for the short sprints 289.. Nice Will do my test once i get home from work ,I am guessing it will be a very sweaty ride.
For all who have done this before; How much higher did you go on the short test ? 20-30-40% more or even more ?
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| 2010-11-02 9:23 AM in reply to: #3154535 |
Veteran 276 Cedar Rapids, IA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Day 1 complete. Wish I had the power meter as my avg mph on the trainer seems to always be 1-2mph less than what I can do on the open road and my hrm quit working half way through the test. |
| 2010-11-02 9:48 AM in reply to: #3190314 |
Elite 3779 Ontario | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Mesteren - 2010-11-02 9:47 AM GoFaster - 2010-11-02 12:58 PM Shermbelle - 2010-11-01 11:34 PM I am sure I am overlooking it somewhere, but I did my 20 TT and my watts was 289. Now how do I calculate my FTP it has been a while? 289 is a great number. Took a peek at your logs and saw that you rode this on the CT at an average grade of 4.8%? If so, my only suggestion would be to ride the test on a flatter terrain, cause I feel the elevation is going to overinflate your power numbers. I always find it easier to push more watts going uphill rather than holding that same power number on the flats. Just food for thought (still a great number). I ride my trainer with a small incline too. Just so the speed is more equal to outside conditions and also so I have enough gears for the short sprints 289.. Nice Will do my test once i get home from work ,I am guessing it will be a very sweaty ride. For all who have done this before; How much higher did you go on the short test ? 20-30-40% more or even more ?
I'll do my test with a small incline as well (approx 1%), but 4.8% is fairly significant. Unless you're in the TDF and they refer to it as a false flat.  As for how much higher on the short test. I found that on the 5 min test I was 50 watts higher (about 25%), so with the 3 min test I'll be looking for around 30% - just a guess we'll see what happens. |
| 2010-11-02 10:16 AM in reply to: #3190494 |
Veteran 147 SC | Subject: RE: Cycling Program v3.0 - 2010 - 2011 GoFaster - 2010-11-02 10:48 AM so with the 3 min test I'll be looking for around 30% - just a guess we'll see what happens. I'll see your 30% and raise you 5% for the 3 min test!  |
| 2010-11-02 11:56 AM in reply to: #3154535 |
Elite 3371 | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Day one in the books. Rode outside, a bit cold but not too bad. Also, I've decided to once again start logging after about a year off (of logging, not training |
| 2010-11-02 12:04 PM in reply to: #3190415 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Timmeh! - 2010-11-02 10:23 AM Day 1 complete. Wish I had the power meter as my avg mph on the trainer seems to always be 1-2mph less than what I can do on the open road and my hrm quit working half way through the test. Power is power. You'd have the same reading with a Powertap on the trainer as with using the Fluid2 mph to power calc. |
| 2010-11-02 12:47 PM in reply to: #3190913 |
Veteran 276 Cedar Rapids, IA | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Donto - 2010-11-02 12:04 PM Timmeh! - 2010-11-02 10:23 AM Day 1 complete. Wish I had the power meter as my avg mph on the trainer seems to always be 1-2mph less than what I can do on the open road and my hrm quit working half way through the test. Power is power. You'd have the same reading with a Powertap on the trainer as with using the Fluid2 mph to power calc. Oh I agree, I guess I was getting at the fact that it was bugging me that I was suffering at 19mph on the trainer when I was averaging 21mph on the open road not too long ago. I definately like the power conversion for the trainer over heart rate with this program. |
| 2010-11-02 1:02 PM in reply to: #3191009 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Cycling Program v3.0 - 2010 - 2011 Timmeh! - 2010-11-02 1:47 PM Donto - 2010-11-02 12:04 PM Timmeh! - 2010-11-02 10:23 AM Day 1 complete. Wish I had the power meter as my avg mph on the trainer seems to always be 1-2mph less than what I can do on the open road and my hrm quit working half way through the test. Power is power. You'd have the same reading with a Powertap on the trainer as with using the Fluid2 mph to power calc. Oh I agree, I guess I was getting at the fact that it was bugging me that I was suffering at 19mph on the trainer when I was averaging 21mph on the open road not too long ago. I definately like the power conversion for the trainer over heart rate with this program. Yeah I know where you're coming from, I only see MPH as power on the trainer now. I spent ~5 weeks suffering on the trainer this summer doing the 60MP portion of V2. When I got back on the road before the Sprint race I was loving the new ease of going fast. Felt like that annoying pig on the Geigo commercial, weeeee, LOL!  |
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