Other Resources Challenge Me! » Cycling program v4.0 2011-2012 Rss Feed  
Moderators: the bear, kaqphin, tinkerbeth, D001, k9car363, alicefoeller Reply
Show Per page
 
 
of 33
 
 
2012-02-14 9:28 AM
in reply to: #4041676

User image

Coach
10487
50005000100100100100252525
Boston, MA
Coaching member
Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-11 5:59 AM

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%

exactly!


2012-02-14 9:30 AM
in reply to: #4042745

User image

Coach
10487
50005000100100100100252525
Boston, MA
Coaching member
Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-12 5:36 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. 

this!
2012-02-14 10:34 AM
in reply to: #4046541

User image

Extreme Veteran
821
500100100100
Subject: RE: Cycling program v4.0 2011-2012
JorgeM - 2012-02-14 10:27 AM
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  

 

I took a break in Dec so I knew I would see tons of gains between first and second test Now I would LOVE to get 10% more for the next time! I have a indoor TT in 6 weeks again so let see how that goes and what type of number I can put out!

2012-02-14 7:25 PM
in reply to: #3744433

User image

Master
1793
1000500100100252525
Essex Jct, VT
Subject: RE: Cycling program v4.0 2011-2012

January:

20MP: 305 watts   

February:

20MP: 318 watts  3.80w/kg

 

My 20 MP back in October was 279 watts. 

Jorge,  I can't thank you enough.  Absolutely exceeded anything I thought was possible in 16 weeks.  Now I have to keep it there.  

2012-02-15 10:21 PM
in reply to: #4047916

User image

Elite
6387
50001000100100100252525
Subject: RE: Cycling program v4.0 2011-2012
rsmoylan - 2012-02-14 6:25 PM

January:

20MP: 305 watts   

February:

20MP: 318 watts  3.80w/kg

 

My 20 MP back in October was 279 watts. 

Jorge,  I can't thank you enough.  Absolutely exceeded anything I thought was possible in 16 weeks.  Now I have to keep it there.  

Nice engine.

2012-02-16 4:47 AM
in reply to: #3744433

User image

Extreme Veteran
821
500100100100
Subject: RE: Cycling program v4.0 2011-2012

feeling a little crappy yesterday but I decided to give it a go (2x20)...

Felt like a champ during the first one, and for the second one it felt even better!!!!

and that is why I don't like to miss work out; sometimes u feel like u can't until u try



2012-02-16 10:30 AM
in reply to: #3744433

User image

Extreme Veteran
875
500100100100252525
Issaquah
Subject: RE: Cycling program v4.0 2011-2012

Week 16, Day 3 done (5MP test). Wow. My CP increased almost 21% since the first test back in November. Thank you for the program Jorge, it's been fantastic!

2012-02-17 4:53 AM
in reply to: #4050753

User image

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: Cycling program v4.0 2011-2012
cnsegura - 2012-02-16 12:30 PM

Week 16, Day 3 done (5MP test). Wow. My CP increased almost 21% since the first test back in November. Thank you for the program Jorge, it's been fantastic!

That's awesome, congrats!!

2012-02-17 4:58 AM
in reply to: #3744433

User image

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: Cycling program v4.0 2011-2012

Final results are in for me. 

First test:
20' test = 232w
5' test = 273w
CP = 218w

Final test:
20' test = 271w
5' test = 305w
CP = 260w

A 19% improvement for me, I'm thrilled with that!  I can't wait to get out on the road which unfortunately is likely another two months away still. 

Good luck to everyone!!  I'll keep watching for your results.  

2012-02-17 1:04 PM
in reply to: #4047916

User image

Coach
10487
50005000100100100100252525
Boston, MA
Coaching member
Subject: RE: Cycling program v4.0 2011-2012
rsmoylan - 2012-02-14 7:25 PM

January:

20MP: 305 watts   

February:

20MP: 318 watts  3.80w/kg

 

My 20 MP back in October was 279 watts. 

Jorge,  I can't thank you enough.  Absolutely exceeded anything I thought was possible in 16 weeks.  Now I have to keep it there.  

Wow, that's awesome! great job, now keep it up. Try doing 1 CP or 20MP style workout every 7-10 days and see how your #s are holding up and adjust as you move along.

2012-02-17 1:09 PM
in reply to: #4052234

User image

Coach
10487
50005000100100100100252525
Boston, MA
Coaching member
Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-17 4:58 AM

Final results are in for me. 

First test:
20' test = 232w
5' test = 273w
CP = 218w

Final test:
20' test = 271w
5' test = 305w
CP = 260w

A 19% improvement for me, I'm thrilled with that!  I can't wait to get out on the road which unfortunately is likely another two months away still. 

Good luck to everyone!!  I'll keep watching for your results.  

Awesome job as well! keep working on it some of the workouts on the plan and you will be able to sustain your new power. I hope you guys share your experiences as the racing season kicks in!



2012-02-17 1:10 PM
in reply to: #4050753

User image

Coach
10487
50005000100100100100252525
Boston, MA
Coaching member
Subject: RE: Cycling program v4.0 2011-2012
cnsegura - 2012-02-16 10:30 AM

Week 16, Day 3 done (5MP test). Wow. My CP increased almost 21% since the first test back in November. Thank you for the program Jorge, it's been fantastic!

keep it up!

2012-02-18 6:01 AM
in reply to: #4053360

User image

New user
4

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

Hi everyone,

 

I started the program with my hubby (Arend) in November.  I don't have a power meter (it's in the mail) so did it based on speed.  I had some amazing improvements in my speeds. 

Start:

- 20' test - 29.5 km/h

- 5' test - 30.5 km/h

 

Finish:

- 20' test - 33.9 km/h

- 5' test - blew up at 4'12" - but averaged a speed of 36.7 km/h (LOL)

 

Thanks Jorge for the great program, loved every second of it! (except for yesterday AMs blow up)

2012-02-21 6:58 AM
in reply to: #4054210

User image

Extreme Veteran
821
500100100100
Subject: RE: Cycling program v4.0 2011-2012

6x4 done!

summary

1 interval = this is not that bad

2 interval = well this kind of hurt

3 interval = feeling like puking

4 interval = calling wife to increased the speed on the fan while feeling like puking

5 interval = #@$!@# Jorge !@@#$@# Jorge

6 interval = c'mon finish strong!

Tongue out

2012-02-21 9:16 PM
in reply to: #4057765

User image

Master
1793
1000500100100252525
Essex Jct, VT
Subject: RE: Cycling program v4.0 2011-2012
camaleon - 2012-02-21 7:58 AM

6x4 done!

summary

1 interval = this is not that bad

2 interval = well this kind of hurt

3 interval = feeling like puking

4 interval = calling wife to increased the speed on the fan while feeling like puking

5 interval = #@$!@# Jorge !@@#$@# Jorge

6 interval = c'mon finish strong!

Tongue out

Thanks for that.  I will now lay in the fetal position remembering 6x4 for the rest of the evening.  Congrats on getting er done.  

2012-02-23 1:28 PM
in reply to: #4059603

User image

Veteran
249
10010025
Subject: RE: Cycling program v4.0 2011-2012
I forgot how aweful that 20 minute test is. Finished the week 11 20-min test this morning. Nearly puked mid ride then again at the end. The 20-minute mark couldn't come quick enough. Legs were trembling like mad after hitting lap and taking it out of the big ring. I could barely hold 50% CP for the 5-minute recovery/cool down.

Did manage an additional 12 watts over a month ago. Almost getting into a respectable w/kg range. Tomorrow I'll do the 5-minute test. Then we find out how intense the suffering will be for the last 5(?) weeks.

Thanks Jorge, I do love the program. Well, most of it.


2012-02-23 10:19 PM
in reply to: #3744433

User image

Elite
6387
50001000100100100252525
Subject: RE: Cycling program v4.0 2011-2012

Slightly bummed. First, I rode for 2 weeks, then tested, then started the program not knowing the test was two weeks in. I also missed a week so did it over. So it has been 7 weeks since my last test, mostly bike with extras thrown in.

1/1/12   299 -5'     230 -20'     CP 212

2/23/12    300 5'    241 -20'      CP 221

I really wanted more since there was so much time since last test. I was doing other VO2 workouts on TR since I was side lined from running. I certainly do not feel over done. I paced the 5' better, but still could not push more. Was really shooting for 310 since I had something to shoot for. Oh well, back at it Saturday.

 

2012-02-24 7:39 AM
in reply to: #4063829

User image

Master
1793
1000500100100252525
Essex Jct, VT
Subject: RE: Cycling program v4.0 2011-2012
powerman - 2012-02-23 11:19 PM

Slightly bummed. First, I rode for 2 weeks, then tested, then started the program not knowing the test was two weeks in. I also missed a week so did it over. So it has been 7 weeks since my last test, mostly bike with extras thrown in.

1/1/12   299 -5'     230 -20'     CP 212

2/23/12    300 5'    241 -20'      CP 221

I really wanted more since there was so much time since last test. I was doing other VO2 workouts on TR since I was side lined from running. I certainly do not feel over done. I paced the 5' better, but still could not push more. Was really shooting for 310 since I had something to shoot for. Oh well, back at it Saturday.

 

Improvement is improvement.  I remember seeing very small changes at the beginning of the program.  But then when the last section came up and we did a bunch of 20mp workouts it all came together.  Congrats on your improvements.  And get after it in the next part of the program. 



Edited by rsmoylan 2012-02-24 7:39 AM
2012-02-24 7:42 AM
in reply to: #4064037

User image

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: Cycling program v4.0 2011-2012
rsmoylan - 2012-02-24 9:39 AM
powerman - 2012-02-23 11:19 PM

Slightly bummed. First, I rode for 2 weeks, then tested, then started the program not knowing the test was two weeks in. I also missed a week so did it over. So it has been 7 weeks since my last test, mostly bike with extras thrown in.

1/1/12   299 -5'     230 -20'     CP 212

2/23/12    300 5'    241 -20'      CP 221

I really wanted more since there was so much time since last test. I was doing other VO2 workouts on TR since I was side lined from running. I certainly do not feel over done. I paced the 5' better, but still could not push more. Was really shooting for 310 since I had something to shoot for. Oh well, back at it Saturday.

 

Improvement is improvement.  I remember seeing very small changes at the beginning of the program.  But then when the last section came up and we did a bunch of 20mp workouts it all came together.  Congrats on your improvements.  And get after it in the next part of the program. 

Agreed, improvement is improvement.  One of my sets of tests my 20' test went up by only 4w and the 5' by 3w but by the next set after that, I saw another big jump.  Keep at it!

2012-02-24 9:13 AM
in reply to: #3744433

User image

Elite
6387
50001000100100100252525
Subject: RE: Cycling program v4.0 2011-2012

Thanks guys. I am happy about the 20' test. But my focus was the 5' so I thought that would see it more. You know how it goes, I was going to get on that bike and throw down a beat down on the 5' test.... same as last one, gave it all I had, could give no more, nearly puked, wasn't right for a good hour after. That test really hurts.

But I have never done tests before. Now I have something to work for. I'll keep working on getting better.

2012-02-24 9:17 AM
in reply to: #4064042

User image

Extreme Veteran
821
500100100100
Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-02-24 8:42 AM
rsmoylan - 2012-02-24 9:39 AM
powerman - 2012-02-23 11:19 PM

Slightly bummed. First, I rode for 2 weeks, then tested, then started the program not knowing the test was two weeks in. I also missed a week so did it over. So it has been 7 weeks since my last test, mostly bike with extras thrown in.

1/1/12   299 -5'     230 -20'     CP 212

2/23/12    300 5'    241 -20'      CP 221

I really wanted more since there was so much time since last test. I was doing other VO2 workouts on TR since I was side lined from running. I certainly do not feel over done. I paced the 5' better, but still could not push more. Was really shooting for 310 since I had something to shoot for. Oh well, back at it Saturday.

 

Improvement is improvement.  I remember seeing very small changes at the beginning of the program.  But then when the last section came up and we did a bunch of 20mp workouts it all came together.  Congrats on your improvements.  And get after it in the next part of the program. 

Agreed, improvement is improvement.  One of my sets of tests my 20' test went up by only 4w and the 5' by 3w but by the next set after that, I saw another big jump.  Keep at it!

this!

sometime it takes a little bit longer for your body to react to any program!



2012-02-24 2:27 PM
in reply to: #3744433

User image

Extreme Veteran
541
50025
Colorado
Subject: RE: Cycling program v4.0 2011-2012
Second test done and time to submit my results. 8^)

Test 1:
20 min 228
5 min 267
CP 215 (225 by the old calculator)

Test 2:
20 min 241
5 min 284
CP 227 (238 by the old calculator)

13 watts! I realize I'm not pushing the big numbers that many here are, but 13 watts is a good jump, I think. Not only that test, but if I include numbers from tests done last year, and using the old CP calculator (hence my inclusion of those numbers above):

25 Jan 2011:
20 min 210
3 min 263
CP 207

2 Mar 2011:
20 min 220
3 min 286
CP 216

5 May 2011:
20 min 228
3 min 300
CP 225 (nearly identical to my first test on 25 Jan 2012 - interesting)

I can't wait to see how this new found power translates into my race season.

One question that comes up: I'm now embarking on the ever-loved 6x4s. I understand the last one is 3-5 watts higher and becomes the basis for numbers 1 through 5 the following week. Does that number obtained during the 6th effort also get used to calculate the power levels for ALL other workouts during the week or just that 6x4? I assume all the other workouts are based on my current CP. Is that correct?

-Kirk




Edited by KirkD 2012-02-24 2:28 PM
2012-02-24 2:42 PM
in reply to: #3744433

User image

Extreme Veteran
688
500100252525
Subject: RE: Cycling program v4.0 2011-2012

Looking ahead.....what does everyone do after this program? Repeat it? Or go for the 2x20(100-105%) and 3x10(94-100%) every week? 

2012-02-25 5:29 PM
in reply to: #4065049

User image

Extreme Veteran
821
500100100100
Subject: RE: Cycling program v4.0 2011-2012
MRDAVIDALEXANDER - 2012-02-24 3:42 PM

Looking ahead.....what does everyone do after this program? Repeat it? Or go for the 2x20(100-105%) and 3x10(94-100%) every week? 

I will repeat will preparing for a HIM/IM but cutting one of the WO during the week.

2012-02-27 1:42 PM
in reply to: #4066332

User image

Extreme Veteran
530
50025
Northampton, UK
Subject: RE: Cycling program v4.0 2011-2012

My results are finally in.

First test (HR plan) average speed: 21.97mph

Final test average speed: 22.85mph

Using the increbily accurate power graph for Kreitler rollers and a bit of maths, I calculate that is about a 4% increase in power

New Thread
Other Resources Challenge Me! » Cycling program v4.0 2011-2012 Rss Feed  
Show Per page
 
 
of 33