Cycling Program v3.0 - 2010 - 2011 (Page 9)

Hi all!

I've looked this plan over and am excited to give it a go - though a bit intimidated as I want to do this right and am not sure I'm understanding everything.  Any help would be much appreciated - I'd like to do my 30 min TT tonight!  I don't have a power meter, so I'll be using the HR plan.  I have a Kurt Kinetics trainer w/ the computer (no cadence) - so it looks like I'll be able to use the spreadsheet I've seen referenced.  My main questions are:

1) I see that I should use the same tire pressure / tension each time.  I plan to leave my bike on the trainer all winter - if I leave the tension alone will that be sufficient?  (I will check tire pressure each week - or ride?)

2) I don't have a cadence sensor and really didn't plan on getting one - is this ok?

3) Can I change the gears during the TT?

I think that's all for now!  Thanks in advance for any help.

Renee

You may want to check your KK computer instructions as mine (T-725 WL) includes a power function.  This will allow you to eliminate the spreadsheet conversion as the KK uses a built in formula to produce the current, average and max WATTS produced.

Thanks a lot for your help - great point on the tension - I'll use a similar method.  It looks like my KK computer provides Watts when used with the trainer - so I guess I'll go by that - sweet!

Renee

Just checked and mine does as well - YEA!!  I just got it on tonight . . . THANKS!!

Well - after working the last 2 days to get my bike and computer ready for the TT today and trying to learn the plan and charging my HR monitor - my HR monitor decided to NOT take a charge   So - off for a run tonight.  Looks like I'll have to wait until tomorrow for the TT.  I tried using another devices cable and my Garmin didn't like it! 

Well that was not fun ! After 1 minute I thought pace yourself 19 min to go. After 3 minutes I was starting to breath rather hard and I knew I was going to fast. I tried to "relax" a bit but was still pushing to hard. 10 min split 310 watt avg. 15 min 307 watt.

And then with 2 min to go I did something stupid...... I started to push again, the last min I dont even remember anymore, I was in my highest gear almost sprinting. So when I was done I was right in between puking and passing out, not fun at all. It took me about 5 min before I could get back on the bike to do the cool down. I am pretty sure this was a "near death" experience and it was on a bike.....with no cars around....scary.....

I finished with a 312 watt avg, max 407 witch was at the end.

TT completed... thankfully.  Average HR was 135bpm.  I had a professional blood lacate run test last Feb. on a treadmill and hit max HR of 178 with a 141bpm lactate threshhold.  So, I expected to see a lower bike LT and it was spot on.   

Got the 30 minute TT done this morning on the trainer.  yup thats how I remember it, painful.  I do find that the CD at the end of these is the most satisfying though knowing that you gave it your all.

My final test last year on this plan was a 20.1 mph Average, up from 19.1 mph after the first test.

My first test this year is 20.32 mph Average so glad to see that went up!  Even more excited to see what the final test will be in a couple months.

Ryan

Should we be doing the tests in the same gear every time and for the entire duration?  I feel like I should have tested in a higher gear/lower cadence, but just don't know.  I think I went out too hard and didnt pace well for most of the 20'.