Cycling program v4.0 2011-2012 (Page 8)

week 2, #3 done...  programmed it into the CT and it worked great...  thanks again for the help...

Week 2, Day3 - Done.

Started hard then it felt easy and then it was quite hard.  When the set was finished my legs refused to ride another 1/10 mile to finish on a whole number.  Left it all on the bike.

Haven't tried Golden Cheetah but will give it a shot.  I tried three times (each time taking on/off cradle) so I think it was seated properly but will watch that closer.

Completed week 2 workout 3 this morning and, just like last week (as it was the same), that 3rd set of 10' had me wanting to quit!

Glad it's test day on Monday as I think my LT may have changed a little since I last did one.

Hmm, I just noticed that the workouts are different between the power and HR plans.  Your comment about the 3rd set of 10' made me check as there was nothing about that on the power plan. 

Jorge, is there a reason for the difference in the 3rd workout of the week (maybe others too, I didn't look closely)?

But in general, both plans are very similar and both should get you pretty fit if you are consistent and train withing your own limitations!

I've had some troubles with poweragent and the joule recently. workouts come up on wko+, raceday or golden cheetah but not on PA. check to see if you have the latest version and maybe reinstall it.

I need to start logging my workouts again but I am all caught up; did wk #3 for the week and ready to do more this weekend. I am kinda ready to test next week but I know as soon as I start riding I am gonna be cursing at myself.

Bonus points to see who ends up cursing me the most during the 5 and 20MP tests!

Jorge,

How hard should the longer ride feel?   Today, the first 25 min interval at 70% was easy, then second at 75% was a tad harder but still aerobic; however, on the third at 80% I started to crater.   I finished its just my heart rate was into threshold territory to finish it...I ended up a couple of watts short.    Why such a big difference from 75% to 80%.   Do I need a second fan, I didn't feel over heated?   This is supposed to be the enjoyable ride.

I could never curse during the test, too busy sucking wind and deflecting the agony, but afterwards, I let loose!

Hieveryone

just did day 3 of wek 2 but I'm a little lost. I can't figure out how to get beyond week 2 in the HR plan. I heard there was a link but I can't find it

 Thanks

Try this

http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10920

HI, I'm new at this.  I do have a question.  What does the "T" stand for in the following example...

WU:
10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
30" @ 65-70% + 5' @ 75% T

MS:
6x5' (1' 70-75% FT) @ 85-90%

CD:
5-10' @ 65%

I'm new to the group and found the plan from the positive comments about it over at the forum on Ironman Lake Placid 2012.  I just finished the first week of the plan.  I found myself wanting to go faster and faster tonight -- the first long ride.  With a little discipline I was able to keep near the heart rate goals.  I suspect that will get easier to do as I move through the weeks toward more difficulty.  At some point soon, wanting to go faster is transformed into wanting the pain to end.

I'm just guessing but I would say it's a typo and should be "FT"

Thanks all, worked this time.  I suspect that when I replaced the battery something got lost and had to be linked once to get reset.

Day 3 of week two done.  Trying to get out the door for Day4

Prep Week 2, Day 3 done.

ETA: I've uploaded my spreadsheets for Prep Weeks 1 and 2 for Power-based training (days 1-3 only, for the most part, but you can probably figure out day 4).  Just input your CP on the first page, and it will generate the necessary power ranges for the workouts. 

If people are interested, let me know and I'll keep uploading them as I finish them (JUST IN TIME FOR TEST WEEK)

The spreadsheets are very helpful.  Thank you.  I will be looking for the others as they come.  Great resource.  

Here's Test Week!  (Be sure to enter your CP and 20 MP on Sheet 1, your guess for your 5 MP on sheet 3).

Enjoy!

(Please double-check for any errors, I think I proofed it)