Jorge's Winter Plan

Regular

285

Missouri

Subject: RE: Jorge's Winter Plan

jmhpsu93 - 2012-11-02 1:29 PM

nolken - 2012-11-02 2:18 PM anyone know if you're supposed to do the 5 min or 20 min tests before you actually begin the program? I can't find an answer to this. if you do actually do the tests before you actually begin the plan, then do you do the 5 min test then do the 20 min test following next day?

I think you're supposed to test before the plan so you know where to set your FTP or LTHR. For the Trainer Road Jorge Plan, it's the first workout and the 5 minute and 20 minute tests are in the same 60 minute session.

I have TrainerRoad, but i was planning on importing the Jorge's plan on BT into the TrainerRoad Beta.

On the BT plan, the 20 min and the 5 min test are on days 15 and 19 respectively. There is no mention of doing the tests before you start the plan, but your still supposed to know your Critical Power to do the first 19 days of the plan.

Extreme Veteran

2261

Ridgeland, Mississippi

Subject: RE: Jorge's Winter Plan

nolken - 2012-11-02 1:49 PM

jmhpsu93 - 2012-11-02 1:29 PM

nolken - 2012-11-02 2:18 PM anyone know if you're supposed to do the 5 min or 20 min tests before you actually begin the program? I can't find an answer to this. if you do actually do the tests before you actually begin the plan, then do you do the 5 min test then do the 20 min test following next day?

I think you're supposed to test before the plan so you know where to set your FTP or LTHR. For the Trainer Road Jorge Plan, it's the first workout and the 5 minute and 20 minute tests are in the same 60 minute session.

I have TrainerRoad, but i was planning on importing the Jorge's plan on BT into the TrainerRoad Beta. On the BT plan, the 20 min and the 5 min test are on days 15 and 19 respectively. There is no mention of doing the tests before you start the plan, but your still supposed to know your Critical Power to do the first 19 days of the plan.

Yeah last year I did the 20 min test a week before starting the plan.

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Regular

98

Farmington Hills

Subject: RE: Jorge's Winter Plan

nolken - 2012-11-02 2:49 PM

jmhpsu93 - 2012-11-02 1:29 PM

nolken - 2012-11-02 2:18 PM anyone know if you're supposed to do the 5 min or 20 min tests before you actually begin the program? I can't find an answer to this. if you do actually do the tests before you actually begin the plan, then do you do the 5 min test then do the 20 min test following next day?

I think you're supposed to test before the plan so you know where to set your FTP or LTHR. For the Trainer Road Jorge Plan, it's the first workout and the 5 minute and 20 minute tests are in the same 60 minute session.

I have TrainerRoad, but i was planning on importing the Jorge's plan on BT into the TrainerRoad Beta. On the BT plan, the 20 min and the 5 min test are on days 15 and 19 respectively. There is no mention of doing the tests before you start the plan, but your still supposed to know your Critical Power to do the first 19 days of the plan.

The first two weeks are "Prep Weeks" I think the default is 200 for your FTP.

Depending on how easy/hard your exertion is, you can adjust that value up/down for those first two weeks.

Then do your 20min & 5 min 'all out' tests on days 15 & 19 - Good luck!

My Race Log

Veteran

358

Taoyuan, Taiwan

Subject: RE: Jorge's Winter Plan

Sorry if these are 'stupid' questions, but new to trainer riding.

I'm working with RPE? (perceived effort) because I don't have a heartrate monitor or Power... thinking about getting something, but my original bike computer is not ANT+ so its not just as easy as picking up a heartrate strap. I know all about Trainerroad, and am considering. In the meantime...

My current effort levels (just guesses) are as follows.

~ 65 % Could go all day (chatting away) - big chain ring, 3rd largest cog.

~ 80% Can hold for an hour of steady cycling, but will feel pretty tired - big chain ring, 4th cog.

~ 95% Tried a couple of intervals last week and can hold for about 2:30 ~ 3:00 (maybe longer) - big chain ring, 5th cog.

~ 105% Used for 105% on Jorge's first day - Big Chain ring 6th cog... 20 secs here hurt, but did all 5 minutes of 20 seconds on and 40 seconds at ~80%.

Does this sound reasonable? Using the Heartrate plan, should I be matching my percentages up this way? Any other advice?

My Race Log

Extreme Veteran

612

England

Subject: RE: Jorge's Winter Plan

DuncanQH - 2012-11-02 11:54 PM

Sorry if these are 'stupid' questions, but new to trainer riding.

I'm working with RPE? (perceived effort) because I don't have a heartrate monitor or Power... thinking about getting something, but my original bike computer is not ANT+ so its not just as easy as picking up a heartrate strap. I know all about Trainerroad, and am considering. In the meantime...

My current effort levels (just guesses) are as follows.

~ 65 % Could go all day (chatting away) - big chain ring, 3rd largest cog.

~ 80% Can hold for an hour of steady cycling, but will feel pretty tired - big chain ring, 4th cog.

~ 95% Tried a couple of intervals last week and can hold for about 2:30 ~ 3:00 (maybe longer) - big chain ring, 5th cog.

~ 105% Used for 105% on Jorge's first day - Big Chain ring 6th cog... 20 secs here hurt, but did all 5 minutes of 20 seconds on and 40 seconds at ~80%.

Does this sound reasonable? Using the Heartrate plan, should I be matching my percentages up this way? Any other advice?

Duncan Im a month into Jorge's plan by RPE aswell and found the following page useful when starting out

http://www.beginnertriathlete.com/discussion/training/cycling-zone-calc.asp

Click on the "cycling heart rate" tab near the top. It gives zones and RPE levels.

After a while I wanted a bit more certainty that I was training at the right intensities so just used a stopwatch and pulse to get heartrate a few times during the test. Its not that accurate but will get you a ballpark figure. You can also do it during longer sets. Anything over 5 minutes Ill usually check my pulse and adjust my intensity accordingly. After a few weeks Ive found I can hit the right HR zones better by feel.

My Race Log

Elite

3088

Austin, TX

Gold member

Subject: RE: Jorge's Winter Plan

dtrimmer - 2012-11-02 3:07 PM

The first two weeks are "Prep Weeks" I think the default is 200 for your FTP.

Depending on how easy/hard your exertion is, you can adjust that value up/down for those first two weeks.

Then do your 20min & 5 min 'all out' tests on days 15 & 19 - Good luck!

This. The first 2 weeks are just prep. Don't worry too much about getting the percentages exactly right. Once you have a little bit of interval work under your belt, then you test for the first time.

My Race Log

Jorge's Winter Plan (Page 2)

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