Improve your cycling power over the winter. (Page 10)

Thanks Jorge.  I'm definitely in.  I'll be using RPE and HRM.  I started the plan last year but my IT Band had other plans.  This year I am 100% healed and ready to rock & roll.

I'm in - can't wait.  Will be going by HR/RPE as I have no $ for power meter.

I want to do this again.   I started last year, but 1st trimester exhaustion got the better of me...

Yes, I want your winter plan.  Need to keep it going.  I got a lot of bike fitness this year!

Ok gang, first of all I am very happy and excited to see so many BTers willing to participate in the program and work hard towards increasing your cycling power for the 2010. I understand it is difficult to coordinate a general plan with some many athletes from different levels, skills and with different goals (from sprint to IM) however the plan should allow you to cover the most important training adaptations for any endurance athlete and though the interaction we will all have on the thread it will enable each and one of you to tweak the plan to match your specific needs.

2^nd of all the plan will run 14 weeks in which it will target 3 very important training adaptations for endurance athletes: Maximal Aerobic Capacity (VO2 max), Maximum Lactate Steady State (MLSS) and Tempo. The average number of sessions per week will be three 45-60min sessions with an optional 2+ hr long ride. All sessions should be done at least every other day to allow 24 hrs of recovery in between though consecutive sessions might be possible as long as you take care of proper fueling before, while and after training. You can and should start the plan when better suit your 2010 racing schedule (i.e. if you are planning to race a late IM then it will be best if you don't follow the plan this early)

3^rd, all details will be posted on my blog, in fact most are already there. In there you will find notes for the terminology, how to read a session, how to do the testing, how to set up training levels (aka zones) and tips as to what to do when training. If you go to my blog you can see the Training Outline for plan, that way you’ll have an idea of the duration and focus for every week.

4^th, you should refer to the assigned thread for any questions and to share your results. It will help if we keep each other informed so we can motivate one another and see what our progression is.

Last but not least all, well I have to set some disclaimers:
1. Before participating in any activity you should get clearance by your PCP and if you have a coach you should discuss with him/her participating in this
2. This is a general plan which in no shape or form is specific to any individual specific needs. Please be aware that if you choose to follow the program it will be done at YOUR OWN RISK. Neither BT, PBM Coaching nor I will be responsible for any injuries that may result from it.
3. This is NOT a coached program. Any interactions for the plan will be through the assigned thread and my blog. Please do not PM or email me about it, if you have questions post those on the thread.

Alrighty, we are almost set to start, get ready!