Increase your Cycling Power over the winter = Faster times on 2009 (Page 31)

2009-04-04 7:55 AM

in reply to: #2057774

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

herridge - 2009-04-02 12:46 PM

I'm still at it - on week 13 at this point. My re-testing in week 11 showed a 3% increase so far - but I have not been as consistent as I should have been. Life keeps getting in the way and I am lucky to get two sessions in a week. Also, frequent work travel keeps knocking me off schedule. I'll keep at the program until I complete the last testing and I'm hoping that things will slow down and I'll be able to get more riding in.

I am taking tomorrow off and hope to get my bike on the road for the first time this year. It is forecast for rain though so it may not happen (biking in cold rain - yeuch). If it's raining I'll run instead.

some training is better than no training

keep at it and keep me updated!

2009-04-04 7:58 AM

in reply to: #1792702

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

As the racing season begins I would like to learn for those who followed the plan and were more consistent than not how your cycling and results improve when compared to last year. So please as you complete races post your experiences or shoot me a PM!

rlejeune

2009-04-04 4:12 PM

in reply to: #2062247

Elite

3595

Quebec, Canada

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

I went out for the first time of the year last week end and did a road I do like every week. My first ride was my fastest avg since I do this road. I averaged 29.2 km/h, it does make me pretty happy since this include red light, stop sign, traffic etc.

Especially for my first ride of the season.

Thanks again Jorge

2009-04-06 12:59 PM

in reply to: #1792702

Veteran

561

Arden Hills, MN

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

I haven't had a chance to get outside yet but I did compare my 3 hour trainer ride yesterday to one of my longer trainer rides in 2008 and I like what I'm seeing!

2008: 1.5 hour trainer ride, Avg speed 15.5 mph, avg HR140

2009: 3.00 hour trainer ride, Avg speed 16.19 mph, Avg HR132

So twice as long but I went faster at lower HR. I'm excited to get outside!

cxk9758

2009-04-06 2:14 PM

in reply to: #2062247

Master

1811

Nashville, TN

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

I am actually doing to use the plan now and then let you know how it works, you ever make to out of boston say to NJ, NY to race or train?

chris

2009-04-07 9:36 AM

in reply to: #2066003

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

cxk9758 - 2009-04-06 2:14 PM I am actually doing to use the plan now and then let you know how it works, you ever make to out of boston say to NJ, NY to race or train? chris

To train yes, I am heading to Lake Placid for a training camp on June. Fun times!

2009-04-07 9:37 AM

in reply to: #1792702

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

DB and rlejeune, nice job!

Keep the updates coming peeps!

Micawber

2009-04-07 1:09 PM

in reply to: #2067908

Lethbridge, Alberta

Bronze member

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

I finally took my road bike off the trainer last night and went for a first trial ride down the highway. The wind around here is often a big factor, and yesterday was no exception, so it's hard to compare speeds or times. I usually just try to maintain my cadence within a reasonable range and shift as necessary to control the effort.

The winter's workouts seem to have adjusted my personal RPE scale though. Last night's ride seemed pretty easy even quartering into the wind and the Garmin HR record agrees. I can see now that I've been training too easily on the road before this, and I'm going to have to start getting a bit less comfortable while I'm out there.

2009-04-09 1:24 PM

in reply to: #2068554

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

Micawber - 2009-04-07 1:09 PM I finally took my road bike off the trainer last night and went for a first trial ride down the highway. The wind around here is often a big factor, and yesterday was no exception, so it's hard to compare speeds or times. I usually just try to maintain my cadence within a reasonable range and shift as necessary to control the effort. The winter's workouts seem to have adjusted my personal RPE scale though. Last night's ride seemed pretty easy even quartering into the wind and the Garmin HR record agrees. I can see now that I've been training too easily on the road before this, and I'm going to have to start getting a bit less comfortable while I'm out there.

That's key to keep on improving if you don't have a PM on your bike. Regardless of your distance goal, each ride outside should be an opportunity to push a bit harder than usual, sometimes the entire ride, sometimes portions of the ride, etc.

there are different ways to go about this; I will share some ideas over the weekend for different race distances

herridge

2009-04-09 1:55 PM

in reply to: #2068554

Extreme Veteran

452

Ottawa, Ontario

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

I can see now that I've been training too easily on the road before this, and I'm going to have to start getting a bit less comfortable while I'm out there.

That is one of the key lessons I'm taking from this as well. I am even thinking I might set up my trainer on the back deck once a week through the summer so I can get a really focussed interval workout in.

GoFaster

2009-04-13 8:36 AM

in reply to: #2074207

Elite

3779

Ontario

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

JorgeM - 2009-04-09 2:24 PM

Jorge,

This is something I'd appreciate seeing. I've been getting in some longer rides (for me) over the past couple of weekends. I notice that my HR (overall average) is showing that I'm not pushing very hard for the duration of the ride. I certainly push harder going uphill than I do on the flats or downhills. I'm just not sure how hard to go at this point.

I've now got an iBike, so I have the ability to measure power (I just need to get it dialed in). But I would like to add some structure to the rides, similiar to how you had the winter workouts focused. My legs are feeling these rides for a couple of days afterwards, but I think I should be pushing a bit harder during the actual ride.

Your advise is certainly appreciated.

One more question - I typically ride with one other person for these longer rides. He likes to hammer on the downhill or on the flats and I just follow. On the uphills I usually drop him, and then end up waiting - am I doing myself a disservice by waiting? My effort certainly goes up and down.

herridge

2009-04-17 9:21 AM

in reply to: #1792702

Extreme Veteran

452

Ottawa, Ontario

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

Well, I finally got my first outdoor ride in for the season (late, but life happens) and I must say I am pleasantly suprised. My legs had a lot of zip in them this morning. I seem to have a bit more accelleration power than in past years - spin ups were quick and I was cruising at a higher speed than I normally do. What I don't have yet is much endurance - but that is to be expected. I cut the ride short this morning (although there were a few reasons besides feeling a bit tired against a headwind - forgot my water bottle, slow leak in front tire, etc...)

GoFaster - I'm going to be interested in hearing how you like the iBike. I would really love to get a power meter of some type and this seems to be the cheapest option. If their comparison data can be trusted I think the system is good enough to provide useful information both on the bike and for analysis afterwards. It is easy to use on multiple bikes as well - my current road bike is older so I can't swap wheels between it and my tri bike so a power tap presents compromise issues.

2009-05-18 7:31 AM

in reply to: #1792702

10487

Boston, MA

Subject: RE: Increase your Cycling Power over the winter = Faster times on 2009

* UPDATE *

I posted the next info on my log yesterday:

Before this weekend I've only done three 50, two 60 and one 70 milers over the past 2 months but as you all know I have done lots of quality hard 1 hr threshold training 2x per week and when I ride long I go a bit harder (@ tempo) always flirting with "the blowing up during the ride" line and all that is been paying off as my power keeps coming back/improving. Because of that I was able to ride strong this weekend and log 180 miles over two days @ tempo power (105 one day and 75 the next) with my limited endurance and lack of specific training to go long. The best part is that my legs felt strong even with all the climbing (over 6500 ft) and me forgeting my 11/27 cassette hence I had to do all on a 11/23 (ouch knees!).

Now I am going to spend time doing more longish tempo rides (60-80 milers) to complement the higher power threshold I've been building to complete the progression and my fitness preparation for RI 70.3. IOW I worked on increasing my power now I need to make sure to develop the endurance to sustain that power as high as I can when going long. On Wednesday did a 20k time trial as a power test and my new thrshold is now @ 264 watts which is a 5 watts improvement over the past 6 weeks and given my weight @ 140 pounds my power to weight ratio improved 3% to 4.15 W/Kg and over 11% W/Kg since January all following the winter plan (with a few tweaks to match my needs). And to imagine some people think you need to spend your time doing slow long stuff during the winter to increase your "base". Well good thing we know better that fitness is a function of training load and think the base building approach is BS for many AGers

I've got some emails and PMs from of you sharing positive experiences as well which is the reason why I started this thread. I hope others are experiencing the same postive gains and once you focus on specific training for your races you complete the progression and have great results!