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Winter Cycling Plan Official Thread
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 2009-11-02 7:38 AM |
Coach  10487    Boston, MA |  Subject: Winter Cycling Plan Official ThreadHello everyone, Below are the links for the plan (both for those training with power or HRM/RPE) as well as the links to read the sessions and other notes. Please if you have any questions post them here so we can dicuss those and learn together. The 1st week is an intro to the plan with some simple sessions to get the legs 'going', next week we test and on week #3 we jump inot VO2 max training. In a bit I'll post more information about the plan goals, progression and the reasno behind it. Training plans Week # 1 - http://jorgepbmcoaching.blogspot.com/2009_11_01_archive.html Training Levels and Terminology - http://jorgepbmcoaching.blogspot.com/2008/11/winter-cycling-plan-training-zones-and.html How to read sessions - http://jorgepbmcoaching.blogspot.com/2008/11/winter-cycling-plan-notes-and-how-to.html |
| 2009-11-02 7:51 AM in reply to: #2492759 |
Member 76 | Subject: RE: Winter Cycling Plan Official Thread Thanks Jorge - quick question though...you previously mentioned that it may not be best for those with late season IM next year to start this plan immediately. Knowing I'm targeting IM Louisville on 8/29/10, when is the best time to start this? |
| 2009-11-02 8:11 AM in reply to: #2492759 |
Elite 3779   Ontario | Subject: RE: Winter Cycling Plan Official Thread Great - here we go!! One request Jorge. Could you pleeeease post the workouts on Saturday night? Makes it easier for those of us getting up early on Monday morning. Would be much appreciated. Thanks. |
| 2009-11-02 8:13 AM in reply to: #2492811 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread GoFaster - 2009-11-02 8:11 AM Great - here we go!! One request Jorge. Could you pleeeease post the workouts on Saturday night? Makes it easier for those of us getting up early on Monday morning. Would be much appreciated. Thanks. will work on getting it sat or early sun. |
| 2009-11-02 8:21 AM in reply to: #2492759 |
Extreme Veteran 563 Pekin, IL | Subject: RE: Winter Cycling Plan Official Thread Am I reading the plan right? The first 2 workouts say 45 minutes but I only come up with 30 and 35(with added cooldown) minutes and day 3 says 1 hour, but I think I come close with 56 if I add a cooldown. I sure don't want to short myself. Thanks, Chris |
| 2009-11-02 8:23 AM in reply to: #2492759 |
Regular 56 Warsaw, Poland | Subject: RE: Winter Cycling Plan Official Thread Hi, Thanks for providing the plan! I have quick question about the LTHR test. You posted: Calculate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 95% and the results will be your estimated LTHR Example: Jorge’s 30 min avg HR: 178 hence LTHR = 178 * .97 = 173 So - we should use .95 or .97? Not huge difference, about 3-4 bits. Thanks! Marcin |
| 2009-11-02 8:53 AM in reply to: #2492829 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Marcin - 2009-11-02 8:23 AM Hi, .97, I fixed it on the blog as well!Thanks for providing the plan! I have quick question about the LTHR test. You posted: Calculate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 95% and the results will be your estimated LTHR Example: Jorge’s 30 min avg HR: 178 hence LTHR = 178 * .97 = 173 So - we should use .95 or .97? Not huge difference, about 3-4 bits. Thanks! Marcin |
| 2009-11-02 9:02 AM in reply to: #2492828 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread CKinsey - 2009-11-02 8:21 AM Am I reading the plan right? The first 2 workouts say 45 minutes but I only come up with 30 and 35(with added cooldown) minutes and day 3 says 1 hour, but I think I come close with 56 if I add a cooldown. I sure don't want to short myself. Thanks, Chris Q1 and @ Q2 have been fixed. Q3 is an estimate, the session indeed 56 min long though you can add 4 min to the cool down to do the full 1 hr. |
| 2009-11-02 9:13 AM in reply to: #2492759 |
Champion 5522 Frisco, TX | Subject: RE: Winter Cycling Plan Official Thread I want to say thanks in advance Jorge.... We all appreciate the effort you put into this training plan - this is something that we would pay big bucks for with a local cycling coach. People like you are why BT is the best! |
| 2009-11-02 9:32 AM in reply to: #2492759 |
Expert 829 | Subject: RE: Winter Cycling Plan Official Thread is there an implied 5 minute cooldown on the workouts? Sorry, still trying to learn how to read the workouts... I come up with a 15 minute warmup, a main set with 10 minutes of intervals and 15 minutes steady. That leaves it 5 minutes short of the 45, I am assuming I would just add them in as a cooldown, is that right? |
| 2009-11-02 9:45 AM in reply to: #2493020 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread norcal_SAHD - 2009-11-02 9:32 AM is there an implied 5 minute cooldown on the workouts? Sorry, still trying to learn how to read the workouts... I come up with a 15 minute warmup, a main set with 10 minutes of intervals and 15 minutes steady. That leaves it 5 minutes short of the 45, I am assuming I would just add them in as a cooldown, is that right? yes 5 min cool down for most sessions; check the link training levels and terminology on my 1st post. |
| 2009-11-02 10:17 AM in reply to: #2492759 |
Champion 5495 Whizzzzzlandia Silver member | Subject: RE: Winter Cycling Plan Official Thread Do I have to do some sort of a test FIRST? So I know my HRs? I have a fairly good idea of what my zones are... but do I do a test first? Or is the testing actually next week? |
| 2009-11-02 10:20 AM in reply to: #2493125 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread Whizzzzz - 2009-11-02 10:17 AM Do I have to do some sort of a test FIRST? So I know my HRs? I have a fairly good idea of what my zones are... but do I do a test first? Or is the testing actually next week? Testing will be done next week, for this week you can do the sessions via RPE and just get used to the plan format. |
| 2009-11-02 10:35 AM in reply to: #2493136 |
Champion 5495 Whizzzzzlandia Silver member | Subject: RE: Winter Cycling Plan Official Thread JorgeM - 2009-11-02 10:20 AM Whizzzzz - 2009-11-02 10:17 AM Do I have to do some sort of a test FIRST? So I know my HRs? I have a fairly good idea of what my zones are... but do I do a test first? Or is the testing actually next week? Testing will be done next week, for this week you can do the sessions via RPE and just get used to the plan format.OK, I thought I read something like that. No problem.  |
| 2009-11-02 11:34 AM in reply to: #2492759 |
Master 1410 White Plains NY | Subject: RE: Winter Cycling Plan Official Thread thanks! |
| 2009-11-02 12:53 PM in reply to: #2492759 |
Extreme Veteran 578 Katy, Texas | Subject: RE: Winter Cycling Plan Official Thread This looks like an awsome challenge. Thanks for much for doing this. I would like to add this to my blog in ordr to have easy access to the training session schedule. Can I copy the first weeks sessions link or would it be better to just have this thread copied for the weekly updates? Thanks again. Mark |
| 2009-11-02 1:03 PM in reply to: #2492759 |
Member 54 Joplin | Subject: RE: Winter Cycling Plan Official Thread Greetings, Thanks so much for doing another Winter Cycling Plan. Last winter was great and I was able to make vast improvements. When last years plan started I had a cadence of 60-70rpms, and when completed I was averaging 90rpms with consistency. My speeds also greatly improved. Over the course of the plan I went from a 16mph average to 18mph and better. I have dropped a little speed over the course of the last few months, and I am ready to get it back. I am ready to hit it! Thanks Jorge! |
| 2009-11-02 1:06 PM in reply to: #2492759 |
Veteran 257 Iowa | Subject: RE: Winter Cycling Plan Official Thread As someone who just completed my first season of triathlon, cycling is probably my weakest of the three. Thanks again for doing this winter workout as this will help add some structure to my winter training. |
| 2009-11-02 2:06 PM in reply to: #2493512 |
Elite 4048 Gilbert, Az. | Subject: RE: Winter Cycling Plan Official Thread |
| 2009-11-02 2:16 PM in reply to: #2493653 |
Extreme Veteran 606 | Subject: RE: Winter Cycling Plan Official Thread tkd.teacher - 2009-11-02 3:06 PM Where do we find the WU's? I'm looking for what WU#3, WU#1 are, not finding them. John They're on the blog under 'training zones & Terminology' Thanks for this Jorge...I'm going to hold off for a few weeks to start until my Thanksgiving Marathon and it's recovery is over. |
| 2009-11-02 2:17 PM in reply to: #2492759 |
Extreme Veteran 5722 | Subject: RE: Winter Cycling Plan Official Thread In the main set, the number between parenthesis is the Rest portion of the interval ? If 'Rest A or B' not specified to we consider it 'Rest A' ? thanks |
| 2009-11-02 2:25 PM in reply to: #2493672 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread marcag - 2009-11-02 2:17 PM In the main set, the number between parenthesis is the Rest portion of the interval ? yes and yes!If 'Rest A or B' not specified to we consider it 'Rest A' ? thanks |
| 2009-11-02 2:26 PM in reply to: #2493477 |
Coach 10487 Boston, MA | Subject: RE: Winter Cycling Plan Official Thread x_caliber50 - 2009-11-02 12:53 PM as you prefer, though following this thread should be fun for all to 1) ask questions and learn 2) keep each other motivated and 3) share your results.This looks like an awsome challenge. Thanks for much for doing this. I would like to add this to my blog in ordr to have easy access to the training session schedule. Can I copy the first weeks sessions link or would it be better to just have this thread copied for the weekly updates? Thanks again. Mark |
| 2009-11-02 2:47 PM in reply to: #2492759 |
Master 1843 Roswell, GA | Subject: RE: Winter Cycling Plan Official Thread Jorge - question regarding HR zones. If I use your calculation with my LTHR they do not match my Zones that my coach gave me or the way they are calculated in Training Peaks. What method are you using? I am assuming I should use the Zones that I have been given and are using (and will verify this with my coach). My question is as long as we are consistent does it matter if we use your calculation as opposed to other methods of Zone calculation? Thanks too for doing this! |
 2009-11-02 2:52 PM in reply to: #2492759 |
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