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2010-01-05 10:01 AM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
Week 2, Q1, 20 min. power test - average power 158 w.... that sounds pretty pathetic.... oh well, gives me lots of room to improve!


2010-01-05 10:09 AM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
Completed Wk3 Q1 for the third time last night...because of illness and the holidays I've restarted twice.  I'm hoping for some consistency in my training for the rest of the winter. 
2010-01-05 3:53 PM
in reply to: #2492759

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Subject: RE: Winter Cycling Plan Official Thread
How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

It was even worse with the longer 12'30" sets.

Does somebody have a good way to keep track of things?

Edited by NorthernNewbie 2010-01-05 4:02 PM
2010-01-05 3:57 PM
in reply to: #2596001

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Payson, AZ
Subject: RE: Winter Cycling Plan Official Thread
NorthernNewbie - 2010-01-05 1:53 PM How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

Does somebody have a good way to keep track of things?


I program the routine into my Garmin.  It beeps when it is time to change it up. 
2010-01-05 4:06 PM
in reply to: #2596001

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Subject: RE: Winter Cycling Plan Official Thread
NorthernNewbie - 2010-01-05 3:53 PM How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

It was even worse with the longer 12'30" sets.

Does somebody have a good way to keep track of things?


I have a watch that shows lap time, so I just hit the lap key.

But the idea of programming it into a Garmin Workout is a very cool idea.

The ultimate is the computrainer of course that takes care of it all for you.
2010-01-05 4:08 PM
in reply to: #2596016

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Wolverine, Michigan
Subject: RE: Winter Cycling Plan Official Thread
bzgl40 - 2010-01-05 3:57 PM
NorthernNewbie - 2010-01-05 1:53 PM How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

Does somebody have a good way to keep track of things?


I program the routine into my Garmin.  It beeps when it is time to change it up. 



I keep reading people mentioning those being handy in posts.  Maybe I should look into one.


2010-01-05 5:00 PM
in reply to: #2596001

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Liverpool, England
Subject: RE: Winter Cycling Plan Official Thread
NorthernNewbie - 2010-01-05 9:53 PM

How do you keep track of the time when the program gets more complex in week 8,9,10

Wk 9, Q 1  6 x 4, 45 seconds rest.  If I start 8:00  the set ends at 8:04:00, then rest 45 seconds.

Second set starts at 8:04:45 and ends at 8:08:45. 

By this time I have forgoten if I started at 8:04 or 8:06

It was even worse with the longer 12'30" sets.

Does somebody have a good way to keep track of things?


I write out the program and put down my HR zones that I have to hit along with the time that I have to start each set/rest period.

so...

4' @ 161 24:00
45" @ 108-116 28:00
4' @ 151 28:45

  • ..and so on.

  • Decided on this method I was getting confused when trying to work out where I was in the program. Thought it would give me something to think about while I did each set, but I should have realised that you don't think of anything apart from "when do I stop"
    2010-01-05 9:00 PM
    in reply to: #2492759

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    Subject: RE: Winter Cycling Plan Official Thread
    X2 on the Garmin. You can also name the intervals. For instance, I name mine "90-100%" if that is the interval. When Garmin beeps, you go. When it beeps again, you stop and thank whoever its over. Then it beeps again and you curse. :-)
    2010-01-07 1:14 AM
    in reply to: #2492759

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    Master
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    Subject: RE: Winter Cycling Plan Official Thread
    Just programmed tomorrows workout into the Garmin. Seems like this may be the way to go.
    2010-01-07 7:47 AM
    in reply to: #2492759

    Subject: ...
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    2010-01-07 7:59 AM
    in reply to: #2599734

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    Subject: RE: Winter Cycling Plan Official Thread
    trotpntbll - 2010-01-07 8:47 AM Some sports watches allow for interval setups as well, MUCH cheaper than the Garmin. Or just use a stop watch and pay attention, it's working just fine for me.


    Ah, but Garmin gives your average HR for that interval, which is way cool. Other HRMs prob do the same though.


    2010-01-08 8:52 AM
    in reply to: #2599758

    Veteran
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    Subject: RE: Winter Cycling Plan Official Thread
    Thanks for the tips.  I did find my latest HRM does have a lap timer on it so I can set it for 4 min and just hit start, then reset when it is done (manuals are good if I read them).  Boy does it sound great when it starts beeping for 10 seconds to go.  And yes I do keep a table on what each % equals in HR.

    Wk 9 Q1 - Really pushed on the 6th 4 min set today, reached highest ever 168 for bike HR.

    Jorge, I am behind and in week 9, but should finish week 16 the end of February.  I am in Northern Michigan and the roads don't clear up until late March. 

    Could you give me an extra 4 weeks of this pain, I mean plan?
    2010-01-09 7:41 AM
    in reply to: #2602525

    Coach
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    Subject: RE: Winter Cycling Plan Official Thread
    NorthernNewbie - 2010-01-08 8:52 AM Thanks for the tips.  I did find my latest HRM does have a lap timer on it so I can set it for 4 min and just hit start, then reset when it is done (manuals are good if I read them).  Boy does it sound great when it starts beeping for 10 seconds to go.  And yes I do keep a table on what each % equals in HR.

    Wk 9 Q1 - Really pushed on the 6th 4 min set today, reached highest ever 168 for bike HR.

    Jorge, I am behind and in week 9, but should finish week 16 the end of February.  I am in Northern Michigan and the roads don't clear up until late March. 

    Could you give me an extra 4 weeks of this pain, I mean plan?


    You can certainly recycle the plan to fit your needs, I'll keep it up on my blog. But I can't give you more training to fit your needs. This plan is my way to support BTers and give back a little to this site that is been good to me since I began my tri adventure. I think a 14 week free plan is a good deal, but for anything beyond that, If you want more training you can always email and we can talk about what plans I offer and see if you are interested in the services I offer  and charge for  


    Edited by JorgeM 2010-01-09 7:41 AM
    2010-01-09 8:56 AM
    in reply to: #2602525

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    2010-01-10 7:48 AM
    in reply to: #2604546

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    Wolverine, Michigan
    Subject: RE: Winter Cycling Plan Official Thread
    JorgeM - 2010-01-09 7:41 AM
    NorthernNewbie - 2010-01-08 8:52 AM Thanks for the tips.  I did find my latest HRM does have a lap timer on it so I can set it for 4 min and just hit start, then reset when it is done (manuals are good if I read them).  Boy does it sound great when it starts beeping for 10 seconds to go.  And yes I do keep a table on what each % equals in HR.

    Wk 9 Q1 - Really pushed on the 6th 4 min set today, reached highest ever 168 for bike HR.

    Jorge, I am behind and in week 9, but should finish week 16 the end of February.  I am in Northern Michigan and the roads don't clear up until late March. 

    Could you give me an extra 4 weeks of this pain, I mean plan?


    You can certainly recycle the plan to fit your needs, I'll keep it up on my blog. But I can't give you more training to fit your needs. This plan is my way to support BTers and give back a little to this site that is been good to me since I began my tri adventure. I think a 14 week free plan is a good deal, but for anything beyond that, If you want more training you can always email and we can talk about what plans I offer and see if you are interested in the services I offer  and charge for  


    I guess I should have used Italics so everyone new I was being sarcastic.  This plan is all I can handle and I know by week 16 my body will be ready for a break.   Actually March is when the good mogul skiing happens here in Michigan, so my legs will hopefully be too tired for almost any running or biking.

    This plan is more than enough for free.

    Somewhat along that note, what is your favorite charity?  I am not into this sport enough to have a coach, and I know you are doing this to help BT.  So maybe some of us who really appreciate this plan can make even more good come of it.
    2010-01-10 6:10 PM
    in reply to: #2492759

    Coach
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    Subject: RE: Winter Cycling Plan Official Thread
    Wekk # 11 is up... happy testing everyone!
    http://jorgepbmcoaching.blogspot.com/


    2010-01-10 6:39 PM
    in reply to: #2492759

    Royal(PITA)
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    Subject: RE: Winter Cycling Plan Official Thread

    I am soooooo far behind on this now.  My HRM is finally back from Polar.....I was sick last week and am just getting into the swing of things again.  So, I'll be starting week 6 tomorrow....

    2010-01-11 10:00 AM
    in reply to: #2492759

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    Subject: RE: Winter Cycling Plan Official Thread
    I was finally able to complete week 3 without an interruption so it's on to week 4.
    2010-01-11 3:52 PM
    in reply to: #2492759

    Pro
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    Subject: RE: Winter Cycling Plan Official Thread
    Okay... So I'm a little late to the dance, here.... but I have a few questions.

    I'm new to power meter training. I just completed my first round of testing (week 2 - 20 min & 5 min testing), and calculated my 60 min. critical power level as described in Jorge's blog.

    My question is - which value do I now use in setting my training zones?

    Also, FWIW, I think the value from my 20 min test may be a little low - my legs were actually pretty fatigued from a hard workout the day prior to testing... knowing that, should I adjust my zones any?

    Thanks for the help!!
    2010-01-11 6:01 PM
    in reply to: #2606445

    Subject: RE: Winter Cycling Plan Official Thread
    QueenZipp - 2010-01-10 6:39 PM

    I am soooooo far behind on this now.  My HRM is finally back from Polar.....I was sick last week and am just getting into the swing of things again.  So, I'll be starting week 6 tomorrow....



    I am at week 6 now, tonight I have my choice between a steady 4th ride for week 5 or the test for week 6.  I did week 4 twice and week 5 session 1 twice.

    The biggest improvement I have noticed so far is my cadence.  I started in the high 70's low 80's for averages.  I am now in the high 80's lows 90's on average.  I still ahve to go out and snow blow the driveway, before I ride tonight.  Than off to work
    2010-01-11 7:25 PM
    in reply to: #2492759

    Royal(PITA)
    14270
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    West Chester, Ohio
    Subject: RE: Winter Cycling Plan Official Thread

    Week 6 Q 1....wow....Surprised that I managed to finish the LT test given the recent illness.....not a huge change to make it worth the work of recalculating my training zones.  Max HR 160  this time (was 157 on test 1)



    2010-01-12 12:56 PM
    in reply to: #2492759

    Master
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    Midcoast Maine
    Subject: RE: Winter Cycling Plan Official Thread
    Did week 11 LTHR...looked back at my progression (I use HRM, not power meter)...

    1st LTHR - ave speed 17.45 mph
    2nd LTHR - ave speed 18.00 mph
    3rd LTHR - ave speed 19.60 mph

    Woot! Thanks Jorge!
    2010-01-13 1:33 PM
    in reply to: #2608326

    Coach
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    Subject: RE: Winter Cycling Plan Official Thread
    jsnowash - 2010-01-11 3:52 PM Okay... So I'm a little late to the dance, here.... but I have a few questions. I'm new to power meter training. I just completed my first round of testing (week 2 - 20 min & 5 min testing), and calculated my 60 min. critical power level as described in Jorge's blog. My question is - which value do I now use in setting my training zones? Also, FWIW, I think the value from my 20 min test may be a little low - my legs were actually pretty fatigued from a hard workout the day prior to testing... knowing that, should I adjust my zones any? Thanks for the help!!


    use the 60 min power to estimate your training zones and/or follow the workouts (% of FTP). The test it is what it is, I am sure on fresh legs you would have been able to go a bit harder but who knows, you can always adjust while training and if it feels 'easy' push a tad harder.

    Next time remember to take it easy the day before testing!
    2010-01-13 1:35 PM
    in reply to: #2608686

    Coach
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    Boston, MA
    Subject: RE: Winter Cycling Plan Official Thread
    QueenZipp - 2010-01-11 7:25 PM

    Week 6 Q 1....wow....Surprised that I managed to finish the LT test given the recent illness.....not a huge change to make it worth the work of recalculating my training zones.  Max HR 160  this time (was 157 on test 1)



    LTHR values change little as your avg HR remains pretty constant at a given intensity, what changes is how fast you can go at the same LTHR. That's why I suggested testing under similar circumtances and tracking speed (only for testing) to have a way to track improvements.
    2010-01-13 1:35 PM
    in reply to: #2609896

    Coach
    10487
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    Boston, MA
    Subject: RE: Winter Cycling Plan Official Thread
    itsallrelative_Maine - 2010-01-12 12:56 PM Did week 11 LTHR...looked back at my progression (I use HRM, not power meter)...

    1st LTHR - ave speed 17.45 mph
    2nd LTHR - ave speed 18.00 mph
    3rd LTHR - ave speed 19.60 mph

    Woot! Thanks Jorge!


    Awesome, congrats!
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