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2012-03-15 6:58 AM
in reply to: #3744433

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

Final test did not go that great.  Here are the results:

Test 0 2.72 w/kg (3 min @ 296, 16 min @ 231)

Test 1 2.83 w/kg (4 min @ 313, 20 min @ 240)

Test 2 2.98 w/kg (5 min @ 319, 20 min @ 255)

Test 3 3.04 w/kg (5 min @318, 12 min @ 272)

Test 4 2.98 w/kg (3 min@318, 20 min @246)

I'm a bit upset that the last test had results that are more indicative of test#2.  However I'm not all that surprised with a bit of a loss of fitness, given that I got sick (flu/cold) last week and did only 1 training ride.  Additionally I ramped up my swimming and running (2/3 times a week each), so there was not as much focus on cycling in the last cycle.

Overall wanted to give a great thanks to Jorge!  Thanks for putting together the program and for answering all of our questions!

Good luck to everyone this racing season!



2012-03-16 7:49 PM
in reply to: #3744433

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

3rd test in the bag, really pleased with the last improvement!

Test 1.   20min 274w w/kg3.0      5min 302w w/kg3.3

Test 2.   20min 292w w/kg3.2      5min 339w w/kg3.7

Test 3.   20min 315w w/kg3.5      5min 375w w/kg4.2

5 more weeks to go, should finish just in time for my 20k TT on Apr 29th.

2012-03-18 5:49 PM
in reply to: #4043934

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

Reporting back from 3th FTP

 

First 224

Second 251!

Third 285!!!!!!!!

 

Also, took first place in my heat at our local indoor TT



Edited by camaleon 2012-03-18 5:49 PM
2012-03-20 1:01 AM
in reply to: #3744433

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

TT #1 18.9 mph

TT #2 20 mph

TT #3 21.4 mph

 

Wow up 2.5 mph, I am a believer.  Thanks. Now if I could only hold that speed for 112.   I still have 4 more weeks left in the program, but have a HIM in 4 weeks so ... guess that will be the road test.

2012-03-20 1:36 PM
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Subject: RE: Cycling program v4.0 2011-2012
camaleon - 2012-03-18 5:49 PM

Reporting back from 3th FTP

 

First 224

Second 251!

Third 285!!!!!!!!

 

Also, took first place in my heat at our local indoor TT

Congrats on the improvement and the 1st place

2012-03-20 1:37 PM
in reply to: #4104120

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Subject: RE: Cycling program v4.0 2011-2012
Baowolf - 2012-03-20 1:01 AM

TT #1 18.9 mph

TT #2 20 mph

TT #3 21.4 mph

 

Wow up 2.5 mph, I am a believer.  Thanks. Now if I could only hold that speed for 112.   I still have 4 more weeks left in the program, but have a HIM in 4 weeks so ... guess that will be the road test.

great job! do some long rides around your Z3 for 45-55 miles and see how that feels pacing wise after a short easy run.


2012-03-20 1:38 PM
in reply to: #4100146

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Subject: RE: Cycling program v4.0 2011-2012
dtrimmer - 2012-03-16 7:49 PM

3rd test in the bag, really pleased with the last improvement!

Test 1.   20min 274w w/kg3.0      5min 302w w/kg3.3

Test 2.   20min 292w w/kg3.2      5min 339w w/kg3.7

Test 3.   20min 315w w/kg3.5      5min 375w w/kg4.2

5 more weeks to go, should finish just in time for my 20k TT on Apr 29th.

great improvements! let us know how the 20K TT goes next month
2012-03-20 1:40 PM
in reply to: #4097124

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Subject: RE: Cycling program v4.0 2011-2012
Anton84 - 2012-03-15 6:58 AM

Final test did not go that great.  Here are the results:

Test 0 2.72 w/kg (3 min @ 296, 16 min @ 231)

Test 1 2.83 w/kg (4 min @ 313, 20 min @ 240)

Test 2 2.98 w/kg (5 min @ 319, 20 min @ 255)

Test 3 3.04 w/kg (5 min @318, 12 min @ 272)

Test 4 2.98 w/kg (3 min@318, 20 min @246)

I'm a bit upset that the last test had results that are more indicative of test#2.  However I'm not all that surprised with a bit of a loss of fitness, given that I got sick (flu/cold) last week and did only 1 training ride.  Additionally I ramped up my swimming and running (2/3 times a week each), so there was not as much focus on cycling in the last cycle.

Overall wanted to give a great thanks to Jorge!  Thanks for putting together the program and for answering all of our questions!

Good luck to everyone this racing season!

solid improvements! don't stress about the last test; testing while or after getting sick really zaps the energy out of your body. If I have to guess I would say your power is probably a tad higher of you were to test rested and healthy!
2012-03-20 1:42 PM
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Subject: RE: Cycling program v4.0 2011-2012
smarchildon - 2012-03-12 9:30 AM

I tested last week and saw improvements again and averaged 23.2mph, up from 21.9mph the previous test.  The week prior I felt incredible but for the test my HR saw an all time high for average 156 and highest at 170.  I had never seen either before on the bike so I was working way too hard obviously.  I am tempted to try again and sooner vs later because on the 2-20min intervals I was averaging around 24.2mph and felt better on the 2nd 20min effort.

 

Thanks Jorge.   

great job! The issue with HR is that it can be a bit misleading day to day so don't fret too much about the #s. as long as you are improving, find a trend overtime and see where your fitness should be. Keep it up!
2012-03-20 1:43 PM
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Subject: RE: Cycling program v4.0 2011-2012

QueenZipp - 2012-03-10 4:42 PM Big public thank you to Jorge for these plans.  This was the first time I followed most of it without a derail for HM or injury.  Riding harder and not hurting.

You are welcome! I hope you see even greater gains at your races, keep it up

2012-03-26 1:04 PM
in reply to: #4105134

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

6x4 about to happen in t-3 hours...

at least now I can mix it up with the sufferfest video that has a 5x4



2012-03-26 1:14 PM
in reply to: #3744433

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Subject: RE: Cycling program v4.0 2011-2012
I've been following the program closely since January and I've seen some good improvements. My CP has gone from 225 to 244 from the 1st to the 3rd tests. Also, my long rides outside are about 1.5 to 2.0 MPH faster than last year. I hope test 4 shows me another good boost.

The real test for me will be a century bike ride 1 week after I finish the program. I've scheduled things to give me that final test plus a week to taper so that I'm well rested. It is not a race, just a ride, but I want to try to ride it fast (for me).

The question that comes up is pacing. How should I pace for a fast century ride? This past weekend I did 70 miles with 45 min @ 170-180, 45 min @ 180-190, 45 min @ 190-200, and 45 @ 200-210, plus warm up, cool down, and some additional non-power focused riding. Would it be reasonable to use this same progression with 1 hour blocks for the century? Other ideas??

-Kirk

2012-03-26 6:11 PM
in reply to: #4113675

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

KirkD - 2012-03-26 1:14 PM I've been following the program closely since January and I've seen some good improvements. My CP has gone from 225 to 244 from the 1st to the 3rd tests. Also, my long rides outside are about 1.5 to 2.0 MPH faster than last year. I hope test 4 shows me another good boost. The real test for me will be a century bike ride 1 week after I finish the program. I've scheduled things to give me that final test plus a week to taper so that I'm well rested. It is not a race, just a ride, but I want to try to ride it fast (for me). The question that comes up is pacing. How should I pace for a fast century ride? This past weekend I did 70 miles with 45 min @ 170-180, 45 min @ 180-190, 45 min @ 190-200, and 45 @ 200-210, plus warm up, cool down, and some additional non-power focused riding. Would it be reasonable to use this same progression with 1 hour blocks for the century? Other ideas?? -Kirk

that should work. Another way is to estimate how much time it should take you and if you are going to be riding in a group you can get an idea what % of your CP to target. for a 100 miler, 75-80% should be doable for less fit athletes and 80-85% for fitter athletes. Even 85-90% for very fit athletes.

2012-03-26 6:20 PM
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Subject: RE: Cycling program v4.0 2011-2012
Thanks, Jorge, for the response and the amazing program.

I'm not sure I understand your response. You mentioned estimate how long it should take you and then estimate %CP from there. I'm not sure I'm clear on translating estimated time and therefore speed to %CP.

As for the ranges you mentioned, based on this past weekend I'm guessing I might be able to hit the 80% value - somewhere between less fit and more fit but not very fit. 8^) Right now that would put me at 190 watts for the full ride. The one hour blocks are also attractive as that gives me some higher power sections with recovery, as opposed to one solid effort level.

Hmmmm....much to think about...

-Kirk

2012-03-26 8:27 PM
in reply to: #3744433

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

Final numbers:

 Date                 5 min test    20 min.      CP

11/19/2011246 (5 min)219210
12/17/2011247 (5 min)211199
1/18/2012255 (5 min)220208
3/13/2012262 (5 min)237229

As I mentioned previously, I took a number of 1-week "vacations" in Nov., Dec., and January, so I wasn't consistent as some.  Still, my initial CP test was 6 watts higher than my peak before tapering for my first HIM in October, so I'm starting this season even stronger than I finished last season.   Considering my first test Nov. 2010 was 163, this program over the last 2 seasons has pushed my CP over 32%!!!

I'm ready to start hill training for Savageman 2012.

Jorge, thanks for a fantastic program! 

    
    
    
    


Edited by windandsurf 2012-03-26 8:51 PM
2012-03-29 11:51 AM
in reply to: #3744433

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

awesome crash and burn job yesterday with 3x10

1 = Decent enough

2 = Barely made it

3 = Struggling 

:/

 

Friday is 2x15... #scared



2012-04-02 11:49 AM
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Subject: RE: Cycling program v4.0 2011-2012

Nice meeting u at the expo!

2012-04-19 3:59 PM
in reply to: #4124736

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Subject: RE: Cycling program v4.0 2011-2012
camaleon - 2012-04-02 11:49 AM

Nice meeting u at the expo!

Hey, same here! The past 3 weeks have been crazy busy with work so i finally had a chance to stop by here and see how everyone is doing

2012-04-19 4:00 PM
in reply to: #4114428

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Subject: RE: Cycling program v4.0 2011-2012
windandsurf - 2012-03-26 8:27 PM

Final numbers:

 Date                 5 min test    20 min.      CP

11/19/2011246 (5 min)219210
12/17/2011247 (5 min)211199
1/18/2012255 (5 min)220208
3/13/2012262 (5 min)237229

As I mentioned previously, I took a number of 1-week "vacations" in Nov., Dec., and January, so I wasn't consistent as some.  Still, my initial CP test was 6 watts higher than my peak before tapering for my first HIM in October, so I'm starting this season even stronger than I finished last season.   Considering my first test Nov. 2010 was 163, this program over the last 2 seasons has pushed my CP over 32%!!!

I'm ready to start hill training for Savageman 2012.

Jorge, thanks for a fantastic program! 

    
    
    
    

Awesome stuff, I am very happy for you! let's see what you can do during the racing season

2012-04-19 4:03 PM
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Subject: RE: Cycling program v4.0 2011-2012

KirkD - 2012-03-26 6:20 PM Thanks, Jorge, for the response and the amazing program. I'm not sure I understand your response. You mentioned estimate how long it should take you and then estimate %CP from there. I'm not sure I'm clear on translating estimated time and therefore speed to %CP. As for the ranges you mentioned, based on this past weekend I'm guessing I might be able to hit the 80% value - somewhere between less fit and more fit but not very fit. 8^) Right now that would put me at 190 watts for the full ride. The one hour blocks are also attractive as that gives me some higher power sections with recovery, as opposed to one solid effort level. Hmmmm....much to think about... -Kirk

Sorry for the late response...

usually, based on your training rides, you may have an idea how long it may take you to ride 56 miles, based on that you can estimate what % of your CP you should ride for a race. if it is going to take you close to 3 hrs for instance, then around 80% of CP should be a good pacing start. If it may take you around 2:30 hrs, then 80-85% will be a good start.

Did you race yet?

2012-05-03 8:11 AM
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Subject: RE: Cycling program v4.0 2011-2012

Jorge, you rock. I started the Winter program, but then the wheels fell off. A series of life things, and then just a plain ole loss of motivation led to some real inconsistency. But I hopped back on and started doing your FTP plan on TrainerRoad.

I'm not sure if something is wrong with me, but I really dig the 6x4s. I keep bumping them up. We are doing a little challenge on TR so I tested the 1st of April which was the exact same as all my time in the Winter program (again, not followed well). I tested last night and went from a FTP of 219 to 239! I'm so flippin happy. I really want 250 now. Looking forward to another month of 6x4s! I think I will keep them as a regular weekly workout when I start getting out and doing morte distance.



2012-05-12 11:44 AM
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Subject: RE: Cycling program v4.0 2011-2012

Hope everyone's training is going well!

I have my first result after using the program and i'm pretty darned happy!!  I did a Time Trial this morning that I have done the past two years as well.  it is 19.0 kms with about 500-600 feet of climbing (depending on what software you believe).

Last year's results were:
Time: 33:46
AP: 233w (~2.9 w/kg based on a weight of 175 lbs at the time)
NP: 244w
Speed: 33.8 km/hr

This year's results:
Time: 31:32 
AP: 272w (~3.6 w/kg based on my current weight of 165 lbs)
NP: 280w
Speed: 36.1 km/hr

This TT was always in my thoughts during all those tough intervals, I knew it would be a good marker of how much I had improved and I love it!! 

Thanks Jorge!  

2012-05-15 2:44 PM
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Subject: RE: Cycling program v4.0 2011-2012
powerman - 2012-05-03 8:11 AM

Jorge, you rock. I started the Winter program, but then the wheels fell off. A series of life things, and then just a plain ole loss of motivation led to some real inconsistency. But I hopped back on and started doing your FTP plan on TrainerRoad.

I'm not sure if something is wrong with me, but I really dig the 6x4s. I keep bumping them up. We are doing a little challenge on TR so I tested the 1st of April which was the exact same as all my time in the Winter program (again, not followed well). I tested last night and went from a FTP of 219 to 239! I'm so flippin happy. I really want 250 now. Looking forward to another month of 6x4s! I think I will keep them as a regular weekly workout when I start getting out and doing morte distance.

Glad you are seeing results! I love to see the 6x4s becoming increasingly more popular. And to tell you the truth, it is my favorite workout focused at increasing critical power (or FTP). I tend to keep it as a monthly workout except during very specific training. I have a few other key workouts I have my athletes perform on a regular basis; I posted a few on TR on my intense 20 min power program. Keep going, 250w is around the corner

2012-05-15 2:46 PM
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Subject: RE: Cycling program v4.0 2011-2012
axteraa - 2012-05-12 11:44 AM

Hope everyone's training is going well!

I have my first result after using the program and i'm pretty darned happy!!  I did a Time Trial this morning that I have done the past two years as well.  it is 19.0 kms with about 500-600 feet of climbing (depending on what software you believe).

Last year's results were:
Time: 33:46
AP: 233w (~2.9 w/kg based on a weight of 175 lbs at the time)
NP: 244w
Speed: 33.8 km/hr

This year's results:
Time: 31:32 
AP: 272w (~3.6 w/kg based on my current weight of 165 lbs)
NP: 280w
Speed: 36.1 km/hr

This TT was always in my thoughts during all those tough intervals, I knew it would be a good marker of how much I had improved and I love it!! 

Thanks Jorge!  

Awesome Job! This is one of the rewards of coaching; to see the results of hard working athletes paying off. Keep up the good work

2012-09-26 8:23 AM
in reply to: #4211266

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

I started early this year!

I did my test and the FTP stayed exactly the same after 6 months of racing so I am taking that as a positive sign.

I noticed that it took me quite a bit to be able to use my FTP or 90% for over an hour, and I think that is due to the lack of long rides (I skipped a bunch them) during the winter. Hopefully I can follow the program this year a bit more closer than last year!

 

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