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2011-11-01 8:22 PM
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Subject: RE: Cycling program v4.0 2011-2012
Day numero uno complete.  What kind of IF are we looking for during these warm-up workouts?


2011-11-01 8:32 PM
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Subject: RE: Cycling program v4.0 2011-2012
Hi Jorge, I'm a bostonian, too and we have mutual friends. I picked up my newly improved bike tonight from our boys @ Landry's. Looking forward to experiencing the pain I've heard so much about. Shout out to QueenZipp for the tip on this program.
2011-11-01 9:44 PM
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Subject: RE: Cycling program v4.0 2011-2012

Did the first workout tonight. Ow.

Don't have a power meter yet, so I thought I'd do it by HR. Unfortunately I'm an idiot and I wore my Timex HR strap but used a Garmin computer. By the time I realized this I was on the trainer and pedaling and an episode of Dr. Who had commenced.

Did the workout by RPE.

Tongue out

2011-11-01 11:33 PM
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Subject: RE: Cycling program v4.0 2011-2012
Day 1 is in the books Cool
2011-11-02 6:05 AM
in reply to: #3748196

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Subject: RE: Cycling program v4.0 2011-2012
2011-11-02 7:18 AM
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Subject: RE: Cycling program v4.0 2011-2012
scottuf - 2011-11-01 8:27 PM
Blueraider_Mike - 2011-11-01 6:43 PM
scottuf - 2011-11-01 10:26 AM

Jorge,

I thought I saw somewhere the possibility of incorporating your program into TrainerRoad.  Any possibility on that actually occurring?  It'd be great if so.

I have been a part of the beta...love the SW, but the power numbers are WAY higher on TR than on my Ibike.    I have a Cycle ops trainer, not sure why its so far off...if I am riding at 150 watts on ibike, the TR shows 210 watts.

I have the CycleOps Fluid 2, and last week they came out with a new formula for it.  I don't have a power meter though, so I have nothing to compare to.  Have you compared with the newer version?

It should be the same as the KK Road fluid trainer, if TR has the KKR option use that and see what it says.  In my research for my MPH-Wattage spreadsheet I found on-line Power tap measurements for the COF2 and KKR and they were the same. 


2011-11-02 7:49 AM
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Subject: RE: Cycling program v4.0 2011-2012

jgerbodegrant - 2011-11-01 9:22 PM Day numero uno complete.  What kind of IF are we looking for during these warm-up workouts?

Day 1 done.  IF measured  0.741 overall.

2011-11-02 8:34 AM
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Subject: RE: Cycling program v4.0 2011-2012
Blueraider_Mike - 2011-11-01 6:43 PM
scottuf - 2011-11-01 10:26 AM

Jorge,

I thought I saw somewhere the possibility of incorporating your program into TrainerRoad.  Any possibility on that actually occurring?  It'd be great if so.

I have been a part of the beta...love the SW, but the power numbers are WAY higher on TR than on my Ibike.    I have a Cycle ops trainer, not sure why its so far off...if I am riding at 150 watts on ibike, the TR shows 210 watts.

 I'm GUESSING that the issue is the ibike.  I thought that they were very difficult to get "right."

2011-11-02 8:53 AM
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Subject: RE: Cycling program v4.0 2011-2012
Newbie here - looking to build a base heading into my first season next year.  I'm doing the HR version since I don't have a powertap.  I started on Monday - my first session of this program and my first session on an indoor trainer ever.  (Told you I was new!)  I'm not sure quite what the percentages all mean regarding the HR workouts (think it's % of some kind of threshold HR based on the test I've heard about, not max HR based on age, etc.?), so I just did my best to raise and lower my effort according to the plan.  I don't know much about power yet, but I'm just glad to have a structured trainer plan for the winter - thanks!  So this is my first week, although I am going to have to modify a little as I'm running my first Half Marathon on Sunday.  Looking forward to getting after it after that, though!
2011-11-02 9:01 AM
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Subject: RE: Cycling program v4.0 2011-2012

I am in.....and I still remember the pain from last winter!!!!

 

THANKS JORGE!!!!!!

2011-11-02 9:24 AM
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Subject: RE: Cycling program v4.0 2011-2012

SEwantstobeFe - 2011-11-02 8:53 AM Newbie here - looking to build a base heading into my first season next year.  I'm doing the HR version since I don't have a powertap.  I started on Monday - my first session of this program and my first session on an indoor trainer ever.  (Told you I was new!)  I'm not sure quite what the percentages all mean regarding the HR workouts (think it's % of some kind of threshold HR based on the test I've heard about, not max HR based on age, etc.?), so I just did my best to raise and lower my effort according to the plan.  I don't know much about power yet, but I'm just glad to have a structured trainer plan for the winter - thanks!  So this is my first week, although I am going to have to modify a little as I'm running my first Half Marathon on Sunday.  Looking forward to getting after it after that, though!

search for last years group and read the first few pages.  Some very good information that Jorge gave detailed answers too. 

One thing I learned was just becasue it gives you an HR does not mean you should try to get it up that fast.  You can overshoot your target for the interval and cook yourself.



2011-11-02 10:00 AM
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Subject: RE: Cycling program v4.0 2011-2012

Jorge,

Not yet started but I had a question, I still have my excel sheet from last year, and used the one linked on BT, I put everything in the new one on BT as it was on the excel sheet from last year, and all the numbers it gives me are the same, except CP, the one linked on BT is lower than from the excel sheet from last year.

I did change the new one to 3 min to match last years, w/kg and joules show the same for each individual test on the upper line, but CP is 8 watts less on the new calculator.

Perhaps a change in formula? Doesn't seem like it'd be a huge difference, but one the 120% intervals come up it'd be 199 on the new one, vs 209 on last years.

Should I worry about this, or just press on with the new calc?

I did notice that R2 doesn't seem to work on the new BT calculator.

2011-11-02 10:10 AM
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Subject: RE: Cycling program v4.0 2011-2012
Day 2 complete!  oooooooweeeeee!
2011-11-02 11:26 AM
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Subject: RE: Cycling program v4.0 2011-2012
windandsurf - 2011-11-02 8:49 AM

jgerbodegrant - 2011-11-01 9:22 PM Day numero uno complete.  What kind of IF are we looking for during these warm-up workouts?

Day 1 done.  IF measured  0.741 overall.

Cool, I'm assuming we are looking at recovery IF right now anyway.
2011-11-02 12:09 PM
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Subject: RE: Cycling program v4.0 2011-2012
Day 2 complete
2011-11-02 12:18 PM
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Subject: RE: Cycling program v4.0 2011-2012
jgerbodegrant - 2011-11-02 12:26 PM
windandsurf - 2011-11-02 8:49 AM

jgerbodegrant - 2011-11-01 9:22 PM Day numero uno complete.  What kind of IF are we looking for during these warm-up workouts?

Day 1 done.  IF measured  0.741 overall.

Cool, I'm assuming we are looking at recovery IF right now anyway.

To clarify, my IF value was for the OVERALL WORKOUT as calculated by my PowerAgent, which I understand divides Normalized Power by FTP (I used my current CP value for FTP).  Not quite sure if that's what you're looking for, or what you mean by "recovery IF", as Jorge gives workouts in terms of percent of CP. 



2011-11-02 12:18 PM
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Subject: RE: Cycling program v4.0 2011-2012
cstoulil - 2011-11-02 11:00 AM

Jorge,

Not yet started but I had a question, I still have my excel sheet from last year, and used the one linked on BT, I put everything in the new one on BT as it was on the excel sheet from last year, and all the numbers it gives me are the same, except CP, the one linked on BT is lower than from the excel sheet from last year.

I did change the new one to 3 min to match last years, w/kg and joules show the same for each individual test on the upper line, but CP is 8 watts less on the new calculator.

Perhaps a change in formula? Doesn't seem like it'd be a huge difference, but one the 120% intervals come up it'd be 199 on the new one, vs 209 on last years.

Should I worry about this, or just press on with the new calc?

I did notice that R2 doesn't seem to work on the new BT calculator.

We'll look at this. Can you post the numbers you're using?

2011-11-02 12:18 PM
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Subject: RE: Cycling program v4.0 2011-2012
Dlaxman31 - 2011-10-31 10:02 PM

Question on the workouts.  If you break the workouts to M,W,F, option Saturday or Sunday.   Which is the most important?  Hitting all three weekday workouts (MWF option) or splitting M,W and optional longer distance?

Thanks again Jorge for your help. 

Jorge says this in the intro:

  • For those with a run focus (training for marathon, improving weakness, etc) you can just do 2 out of the 4 sessions; for the biggest return on investment do session on Day 1 and 3. For a not as intense program do sessions on Day 1 and 2.
  • For those with a cycling focus, doing the optional 4th sessions is important; if training for an early year IM you can just do a long steady ride as mentioned previously.

So... I'm guessing if you're looking at sprint/oly mostly, do M,W,F.

If you're doing Half to Full Iron, and can't do all 4, M,F,S will give you more intensity than M,W,S.

2011-11-02 12:54 PM
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Subject: RE: Cycling program v4.0 2011-2012

Question -

Looking over Week 1 Day3 workout.  Am I interpreting the mainset of the workout correctly. 

MS: 6x5' (1' 70-75% FT) @ 85-90%

Is the recovery interval in ()'s and the working interval is the higher %.
Which implies the Main Set is:
  Ride 5min working at 85-90%, Ride 1 min recovery at 70-75%,
  Repeat this 6 times for an total working mainset of 36 minutes.

 
 


Edited by Fit4Infinity 2011-11-02 12:56 PM
2011-11-02 1:05 PM
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Subject: RE: Cycling program v4.0 2011-2012
That's how I read it... Laughing
2011-11-02 1:16 PM
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Subject: RE: Cycling program v4.0 2011-2012
ratherbeswimming - 2011-11-02 1:18 PM
Dlaxman31 - 2011-10-31 10:02 PM

Question on the workouts.  If you break the workouts to M,W,F, option Saturday or Sunday.   Which is the most important?  Hitting all three weekday workouts (MWF option) or splitting M,W and optional longer distance?

Thanks again Jorge for your help. 

Jorge says this in the intro:

  • For those with a run focus (training for marathon, improving weakness, etc) you can just do 2 out of the 4 sessions; for the biggest return on investment do session on Day 1 and 3. For a not as intense program do sessions on Day 1 and 2.
  • For those with a cycling focus, doing the optional 4th sessions is important; if training for an early year IM you can just do a long steady ride as mentioned previously.

So... I'm guessing if you're looking at sprint/oly mostly, do M,W,F.

If you're doing Half to Full Iron, and can't do all 4, M,F,S will give you more intensity than M,W,S.

 

I must have missed the bolded font I put.  Thanks.  Looks like 3 hard session with a nice long easy ride. 



2011-11-02 1:16 PM
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Subject: RE: Cycling program v4.0 2011-2012
Fit4Infinity - 2011-11-02 1:54 PM

Question -

Looking over Week 1 Day3 workout.  Am I interpreting the mainset of the workout correctly. 

MS: 6x5' (1' 70-75% FT) @ 85-90%

Is the recovery interval in ()'s and the working interval is the higher %.
Which implies the Main Set is:
  Ride 5min working at 85-90%, Ride 1 min recovery at 70-75%,
  Repeat this 6 times for an total working mainset of 36 minutes.

 
 

 

Correct!

2011-11-02 1:24 PM
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Subject: RE: Cycling program v4.0 2011-2012
windandsurf - 2011-11-02 1:18 PM
jgerbodegrant - 2011-11-02 12:26 PM
windandsurf - 2011-11-02 8:49 AM

jgerbodegrant - 2011-11-01 9:22 PM Day numero uno complete.  What kind of IF are we looking for during these warm-up workouts?

Day 1 done.  IF measured  0.741 overall.

Cool, I'm assuming we are looking at recovery IF right now anyway.

To clarify, my IF value was for the OVERALL WORKOUT as calculated by my PowerAgent, which I understand divides Normalized Power by FTP (I used my current CP value for FTP).  Not quite sure if that's what you're looking for, or what you mean by "recovery IF", as Jorge gives workouts in terms of percent of CP. 

Right...that's what I was goin with...even though I haven't calculated CP...so I'm using FTP.
2011-11-02 1:50 PM
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Subject: RE: Cycling program v4.0 2011-2012
For those who have imported the plan into their training log, does it show all 16 weeks?  Mine is only showing this week.
2011-11-02 2:52 PM
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Subject: RE: Cycling program v4.0 2011-2012

In response to marmadaddy

 

3 min test  245 watts

20 min test 178 watts

body weight 195

for results the excell sheet gave me

weight/kg of 88.6

watt/kg of 2.76 and 2.01

joules 498 and 2410

cp 174    w/kg 1.98

R2 .9967

The BT calc gave me everything the same except for converted my weight in kg out to the hundredth, so 88.64 but still the same w/kg and joules so i don't think that is why.

For Cp the BT calc says 166 or 1.87 W/kg

And no matter what I do the R2 value stays at 1.0 on the BT calc although the numbers used to get R2 are diff, 5874 and 66 on the excell and 14000 and 160 on BT. R2 from what I remember basically gave you an idea if both your test were fairly accurate so probably not a big deal.



Edited by cstoulil 2011-11-02 2:55 PM
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