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2012-02-06 7:10 PM
in reply to: #4030996

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Subject: RE: Cycling program v4.0 2011-2012
It's been said before but I'll say it again, 6x4's S U C K. Just starting week 9. I don't know how I held 200w for 20 minutes, much less 240 for 5 minutes on the most recent test.


2012-02-06 10:52 PM
in reply to: #3744433

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Subject: RE: Cycling program v4.0 2011-2012
Gotta say I loved me so 2x20' this morning!!!  Jorge does such a good job with this plan that I actually felt pretty damn strong on this workout...
2012-02-07 10:57 AM
in reply to: #3744433

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Subject: RE: Cycling program v4.0 2011-2012

I supposed to do my 20' test next monday but on sat I have a computrainer race (around 15-20min) so I would take that number as my new ftp.

Good way to kill 2 birds with one stone!!!!

I bonked big time last sat trying the 2hr 15min; I forgot to eat some cals while at it and I paid the price (I am on diet...).

will keep updating!

2012-02-07 3:49 PM
in reply to: #4025245

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Subject: RE: Cycling program v4.0 2011-2012
JorgeM - 2012-02-02 9:08 AM
powerman - 2012-02-01 11:32 PM

KirkD - 2012-01-31 9:56 AM I'm just starting all the fun, and with all the posts recently discussing 6x4', etc. it looks like the fun has just barely begun! I did Day 1 of Week 4 today - 5x1' @ 115-120% (259-270 for me), with the 5th one 3-5 watts higher. I kept within the range for the first 4 (average in the mid-160s), and then I was a few watts higher for the last one - 272. I'm supposed to use this new number - 272 - for next week's basis, but how do people generally do that? I see a few options: 1) Move all my numbers up by 3-5 watts, so that my range would be 264-275. 2) Shoot for 272 average for sets 1-4 next week, and set 5 shoot for 275-277. 3) Use 272 average +/- 5% (or any other %) next week, or 259-285. I lean toward 1) since I doubt I could hold an absolute number consistently, and it does at least represent forward progress.

And speaking to these workouts... I don't really get it.

I mean a 1 minute interval at 115-120% CP... then see if I can push 3-5w more for the last one.... but I know I can do a lot more as in my 5 minute test. So for me that 120% was 254, yet I can do 300 for 5'... so obviously I can do 300 for 1 minute.

Anyway... I did 270 for the last one, this week I did 270 and then 280 for the last one and I'll do that next week... then I tacked on a "extra shot" from Sufferfest. Not sure if that is good or bad, but I had it in me.

Ideally for the 5x1' (or 6x4') you will use your 5MP and 20MP #s. That is, if your 5MP is 300w then do 4x1' @300w and the last one 3-5w higher. Then next week you start at say, 303w sets 1-4 and last one push harder. the idea is that every week you increase your interval intensity some and when you retest, within 4-6 weeks, voila, you have increased your 5MP by 10-15w!

Same with the 6x4'. Now, for most people, the 5MP will be around 120%CP and 20MP around 105%CP. but since everyone is and responds different then it is hard to make a general plan match everyone. But if you know the above, then you can use the formula anytime as long as you know your 5MP, 20MP, CP or any specific duration you want to improve at!

Does that make sense?

So are there any other workouts you use the 5' test on? I see later that you designate the 20' test and not FT or CP, but it was not clear to me I should have used the 5MP on this work out. I didn't see any others later that use it so just wondering.

2012-02-08 8:48 AM
in reply to: #4033031

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Subject: RE: Cycling program v4.0 2011-2012

Skippy74 - 2012-02-06 11:52 PM Gotta say I loved me so 2x20' this morning!!!  Jorge does such a good job with this plan that I actually felt pretty damn strong on this workout...

x2.  I know my CP has gone up since my last test because I was hitting my 20mp power numbers occasionally and not feeling completely spent.  Considering also that last night I did 2x20 above my original 20mp average, I would say this program has done wonders for me.  

2012-02-08 10:12 AM
in reply to: #4025270

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Subject: RE: Cycling program v4.0 2011-2012

Jorge, thanks for the detailed reply, and thanks again for this wonderful program.

I haven't felt "worthy" to post for a while.  I've only marginally improved my 5 min. and 20 min. doing the program 3x/wk. because every month I had to take a week off for travel (Thanksgiving in Nov., Christmas in Dec., Utah in Jan.), although skiing in Utah last week was sweet Cool.

So it seems my biggest limiter has been lack of consistency due to those weeks of travel, and not enough rest.  Hopefully I can tackle that now by doing Week 12 this week and next (to recover the lost fitness), so the next test hopefully will show improved results.

I need to make the bike fitness a priority this season if I plan on earning a brick at Savageman this year (32 weeks from now).  Hill training starts as soon as I've graduated from the v4.0 program. 

 



2012-02-08 12:15 PM
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Subject: RE: Cycling program v4.0 2011-2012
powerman - 2012-02-07 3:49 PM [

So are there any other workouts you use the 5' test on? I see later that you designate the 20' test and not FT or CP, but it was not clear to me I should have used the 5MP on this work out. I didn't see any others later that use it so just wondering.

 

Do you mean, if I use the 5MP results to set up other workouts or address other adaptations?

2012-02-08 4:25 PM
in reply to: #4025229

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Subject: RE: Cycling program v4.0 2011-2012
JorgeM - 2012-02-02 10:03 AM

MRDAVIDALEXANDER - 2012-01-31 8:08 PM I begin my 18week HIM plan this week but I am also on day 50 of the cycling program.  Do you think it will be too much stress on the body to complete the plan while starting my HIM plan.  Thoughts?

I could but you won't know until you start trying it. See if you can get through the sessions and it is a challenge then start tweaking the pan to fit your needs. I know this is a vague answer but I could give you 10 different ones and none might be necessarily the right one

 

Thanks. So far so good.  But we will see in a few weeks how I feel.

2012-02-08 10:17 PM
in reply to: #4035999

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Subject: RE: Cycling program v4.0 2011-2012
JorgeM - 2012-02-08 11:15 AM
powerman - 2012-02-07 3:49 PM [

So are there any other workouts you use the 5' test on? I see later that you designate the 20' test and not FT or CP, but it was not clear to me I should have used the 5MP on this work out. I didn't see any others later that use it so just wondering.

 

Do you mean, if I use the 5MP results to set up other workouts or address other adaptations?

Yes, I read ahead a bit but did not see it. I did see where you denoted to use your 20MP test.

2012-02-11 5:51 AM
in reply to: #3744433

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Subject: RE: Cycling program v4.0 2011-2012
Quick question. When the workout says 40' start @ 80% and increase 5% every 5' (start again when you reach 94%) do you do 5' @ 95% or once you've done 5' @ 90% go back to 80%?
2012-02-11 5:59 AM
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Subject: RE: Cycling program v4.0 2011-2012

sicone - 2012-02-11 7:51 AM Quick question. When the workout says 40' start @ 80% and increase 5% every 5' (start again when you reach 94%) do you do 5' @ 95% or once you've done 5' @ 90% go back to 80%?

I always include the high number so 5' @ 80%, 85%, 90%, 95% then go back to 80%



2012-02-11 8:41 PM
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Subject: RE: Cycling program v4.0 2011-2012

Week 11 tests in the books: 

CP improved by .06 w/kg to 3.04 (I started the program at 2.72 w/kg, so pretty happy with almost 12% improvement so far).

20 minute test did not go over too well, as I promptly blew up at 12 minutes (apparently 70-80 hr work weeks don't jive too well with training), 5 minute test - had a good effort, but finished at the same wattage as last time.  Hopefully will be able to put a solid block in the last 4 weeks and finish the program strong.  I'm thinking that if I'm able to keep similar watts for 20 minutes as I did for 12 CP should go up by about 10 w/kg.

What kinds of improvements has everyone seen thus fur in the last block of training? 

2012-02-11 10:59 PM
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Subject: RE: Cycling program v4.0 2011-2012

Looking ahead at day 101:

WU:
5-10' @ 70%

MS:
40' as 5' @70%, 5' @75%

CD:
5-10' @ 60-65%

What should the main set be?  Looking at previous week, I'd imagine it's something like start at 75% build up by 5% every 5' until you reach 90% and then start over.  Or is it really alternating between 70 and 75% for 40 minutes?

2012-02-12 5:35 AM
in reply to: #4042554

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Subject: RE: Cycling program v4.0 2011-2012
Anton84 - 2012-02-11 10:41 PM

Week 11 tests in the books: 

CP improved by .06 w/kg to 3.04 (I started the program at 2.72 w/kg, so pretty happy with almost 12% improvement so far).

20 minute test did not go over too well, as I promptly blew up at 12 minutes (apparently 70-80 hr work weeks don't jive too well with training), 5 minute test - had a good effort, but finished at the same wattage as last time.  Hopefully will be able to put a solid block in the last 4 weeks and finish the program strong.  I'm thinking that if I'm able to keep similar watts for 20 minutes as I did for 12 CP should go up by about 10 w/kg.

What kinds of improvements has everyone seen thus fur in the last block of training? 

I'm doing the final tests this week so I'll let you know.   

2012-02-12 5:36 AM
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Subject: RE: Cycling program v4.0 2011-2012
Anton84 - 2012-02-12 12:59 AM

Looking ahead at day 101:

WU:
5-10' @ 70%

MS:
40' as 5' @70%, 5' @75%

CD:
5-10' @ 60-65%

What should the main set be?  Looking at previous week, I'd imagine it's something like start at 75% build up by 5% every 5' until you reach 90% and then start over.  Or is it really alternating between 70 and 75% for 40 minutes?

It's unload week so it really is alternating between 70 and 75% for 40 mins.  Or at least, that's what I did. 



Edited by axteraa 2012-02-12 5:36 AM
2012-02-12 9:18 PM
in reply to: #4042745

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Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-12 6:36 AM
Anton84 - 2012-02-12 12:59 AM

Looking ahead at day 101:

WU:
5-10' @ 70%

MS:
40' as 5' @70%, 5' @75%

CD:
5-10' @ 60-65%

What should the main set be?  Looking at previous week, I'd imagine it's something like start at 75% build up by 5% every 5' until you reach 90% and then start over.  Or is it really alternating between 70 and 75% for 40 minutes?

It's unload week so it really is alternating between 70 and 75% for 40 mins.  Or at least, that's what I did. 

x2  I did the same.  

Last week of testing.  I have already been feeling the gains.  I can tell that I've "outgrown" the numbers I'm using now.



2012-02-13 5:02 AM
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Subject: RE: Cycling program v4.0 2011-2012
Just completed the final 20' test with a result of 271 watts!  The coolest thing about that for me is that that is only 2 watts lower than what my first 5' test was. 
2012-02-13 6:35 AM
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Subject: RE: Cycling program v4.0 2011-2012

reporting back from 2do FTP

 

First FTP 224

Second FTP 251!

 

me happy

2012-02-13 6:40 AM
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Subject: RE: Cycling program v4.0 2011-2012
camaleon - 2012-02-13 8:35 AM

reporting back from 2do FTP

 

First FTP 224

Second FTP 251!

 

me happy

Nice work!  That's a huge jump, congrats!

2012-02-13 7:08 AM
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Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-13 7:40 AM
camaleon - 2012-02-13 8:35 AM

reporting back from 2do FTP

 

First FTP 224

Second FTP 251!

 

me happy

Nice work!  That's a huge jump, congrats!

thank u!

u are kicking butt as well; Can't wait to get out and ride around with my new super powers

2012-02-13 7:09 AM
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Subject: RE: Cycling program v4.0 2011-2012
rsmoylan - 2012-02-12 10:18 PM
axteraa - 2012-02-12 6:36 AM
Anton84 - 2012-02-12 12:59 AM

Looking ahead at day 101:

WU:
5-10' @ 70%

MS:
40' as 5' @70%, 5' @75%

CD:
5-10' @ 60-65%

What should the main set be?  Looking at previous week, I'd imagine it's something like start at 75% build up by 5% every 5' until you reach 90% and then start over.  Or is it really alternating between 70 and 75% for 40 minutes?

It's unload week so it really is alternating between 70 and 75% for 40 mins.  Or at least, that's what I did. 

x2  I did the same.  

Last week of testing.  I have already been feeling the gains.  I can tell that I've "outgrown" the numbers I'm using now.

I felt exactly the same the last 2 weeks... like u know u gonna rock the FTP test!



2012-02-13 7:59 AM
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Subject: RE: Cycling program v4.0 2011-2012

Week #10 - Day #64

6 x 4' - Dreading it, last weeks 6 x 4' was the first session that I couldn't complete. I had to drop my wattage for the 5th & 6th stints. It didn't help that I thought I only needed to do 5 x 4' and not 6 x 4' Cry That sapped all my mental strength.

On another note, last week when it warmed up a little I rode outside for a short while, it was still too cold! and I found it really strange riding the bike. After being on a trainer for the last 10 weeks, all those little extra movements and muscles you use when riding unrestrained felt weird!

Need to get out soon though, starting to get "cabin fever!"

2012-02-14 7:07 AM
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Subject: RE: Cycling program v4.0 2011-2012

6x4' with my new FTP...

that HURT... dammit

back to reality for sure lol

2012-02-14 9:25 AM
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Subject: RE: Cycling program v4.0 2011-2012
powerman - 2012-02-08 10:17 PM

Yes, I read ahead a bit but did not see it. I did see where you denoted to use your 20MP test.

For triathletes, the 5MP test is mainly to see their power 'ceiling' or how much room they have to grow their Critical Power. if the 5MP is 300w and the CP is 250w, then the athlete has 50w to improve. When the 5MP and CP are too close to each other then spend sometime increasing the 5MP and 20MP so we can then 'pull' the CP up.

As for workouts, I use the 5MP to model sessions for cyclists which may rely more on this intensity for their racing or perhaps for a ITU triathlete who needs to cover an attack (or establish one). Something like mixing 5MP and CP power (i.e. do 4x 1 min @ 5MP /4min @ CP (1 min 65%CP as recovery)). For cyclocross I may use it to sumulate race starts or race intensity (i.e. 4x 15sec all out + 2min @ 5MP + 2:45min @ CP (R:1 min @65%CP)).

Having your power #s, understanding what intensity can help you with and some creativity, you can really come up with any workout you want!

2012-02-14 9:27 AM
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Subject: RE: Cycling program v4.0 2011-2012
camaleon - 2012-02-13 6:35 AM

reporting back from 2do FTP

 

First FTP 224

Second FTP 251!

 

me happy

Awesome job improving your critical power! That's over 10% gain  

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