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2015-12-23 10:25 AM
in reply to: 5stones

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by 5stones Thanks for the workouts Don. Might need to use some in the next couple of weeks to try & offset some of the cookies. Completed WO 1 for the week. Power & effort was good for this workout.
Ha, I'm with you.  For whatever reason, this holiday season my body seems to feel it is its duty to consume any goodies that come into the house.  Cookies, gone.  Fudge, gone.  Peppermint Bark, gone.  Then I made the mistake of teaching my training partner to make Baklava - let's just say my dentist will be very unhappy with me next time I visit.  Glad I've got my training to offset some of this excess!



2015-12-23 10:30 AM
in reply to: TTom

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by TTom

Don, Phase 3 is in TR.  There are 3 files for you to look at with possible glitches.  I corrected the first two by flattening out the ramps:

Wk12WO1- Odd ramp during break between intervals

Wk14WO3 - Ramp at end during cool down

WK13WO4 - It is called opteasy, but the workout is blank.  While that IS easy, don't know if that was the intent.

Tom thanks for the feedback. OK I see the ramps with the 1st two, note wk9wo3 also has the weird ramp at the end, 50 up to 60, best wk9 & wk14 w03 to be all 50 since it follows the 20' test period.

On the Opt easy file , I see there is a blank line after the '55.00 60' line at the end before the brackets. I think the blank line needs to be removed. 

Ha ha, I see I misspelled "Triathete" in the description line of all the files, I'm such a doofus for not spell checking the text files!

[COURSE HEADER]
VERSION = 2
UNITS = ENGLISH
DESCRIPTION = Beginner Triathete Winter Cycling Plan Phase3 WK13 WO4 optional easy
FILENAME = BTWCP-P3-WK13WO4-opt-easy.mrc
MINUTES PERCENT
[END COURSE HEADER]
[COURSE DATA]
0.00 60
10.00 70
50.00 70
55.00 60

[END COURSE DATA]

2015-12-23 10:33 AM
in reply to: TTom

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by TTom

Originally posted by 5stones Thanks for the workouts Don. Might need to use some in the next couple of weeks to try & offset some of the cookies. Completed WO 1 for the week. Power & effort was good for this workout.
Ha, I'm with you.  For whatever reason, this holiday season my body seems to feel it is its duty to consume any goodies that come into the house.  Cookies, gone.  Fudge, gone.  Peppermint Bark, gone.  Then I made the mistake of teaching my training partner to make Baklava - let's just say my dentist will be very unhappy with me next time I visit.  Glad I've got my training to offset some of this excess!

LOL, my wife and I were saying just last night that all the leftover cookies, fudge, brownies, etc., are in the trash after Friday!

2015-12-23 10:38 AM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Originally posted by Donto

Originally posted by TTom

Originally posted by 5stones Thanks for the workouts Don. Might need to use some in the next couple of weeks to try & offset some of the cookies. Completed WO 1 for the week. Power & effort was good for this workout.
Ha, I'm with you.  For whatever reason, this holiday season my body seems to feel it is its duty to consume any goodies that come into the house.  Cookies, gone.  Fudge, gone.  Peppermint Bark, gone.  Then I made the mistake of teaching my training partner to make Baklava - let's just say my dentist will be very unhappy with me next time I visit.  Glad I've got my training to offset some of this excess!

LOL, my wife and I were saying just last night that all the leftover cookies, fudge, brownies, etc., are in the trash after Friday!




You my friend have more willpower than I. I cannot seem to bring myself to toss the leftover goodies.
2015-12-23 10:43 AM
in reply to: Budwiiser

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by Budwiiser Truth be told, I'm only putting in 2/3 of what I want towards this program, mostly due to the half marathon in 4 weeks. As a recap of my profile, I've only done spring triathlons in the past, so my longer runs typically are 3 to 4 miles. My running plan called for 8 miles this past Sunday. I got it in and felt good about it. the recovery period was, well, about what one would expect. I worked through some of the soreness last night with 25 minutes on the elliptical. That's two days I could have fit in at least one more workout on the bike. However, I'm glad I joined this program and I'm confident I'll have improvements based on what work I do put in! I'm definitely seeing improvements in my ability to provide a more balanced and consistent power through my workouts. Much more comfortable than when I started. If these workouts are designed to challenge me to finish, but still be achievable, they're right on. On my second to last interval, about halfway through, I knew I'd have to dig a little deeper and focus to stay steady through the finish. the last interval, you can see I was struggling to get it where it needed to be, but I got there and held it. I appreciate being able to join and learn from ya'll!
When I was training for my 1st HM I had to stop doing this program unitl after the race.  My legs just couldn't handle the total stress running 5x too.  Sometimes though I would do a 20-30 minute "warmup" on the cold days with shorter runs or runs with some speed/intervals to make sure I was fully warm before going out and running.  After the HM I started the program again with great fitness and to be able to hammer right from the start. 

2015-12-23 11:22 AM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by Donto

Originally posted by TTom

[COURSE HEADER]
VERSION = 2
UNITS = ENGLISH
DESCRIPTION = Beginner Triathete Winter Cycling Plan Phase3 WK13 WO4 optional easy
FILENAME = BTWCP-P3-WK13WO4-opt-easy.mrc
MINUTES PERCENT
[END COURSE HEADER]
[COURSE DATA]
0.00 60
10.00 70
50.00 70
55.00 60

[END COURSE DATA]

OK, I rechecked the Opteasy and there just plain wasn't anything there (see below).  I took the data above and created a new workout under that name as you'll see.  I made the duration 55 min, but not sure if that is correct.  Please let me know if I need to modify.





(Opteasy.JPG)



(Opteasy2.JPG)



Attachments
----------------
Opteasy.JPG (38KB - 14 downloads)
Opteasy2.JPG (51KB - 13 downloads)


2015-12-23 12:03 PM
in reply to: TTom

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, Washington
Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by TTom

Originally posted by RandyP

Wk4 W/O1 done.  Well, sort of.  I didn't realize I grabbed the wrong file until later and hence on 4x4m instead of 5.

 

Great job Randy!  Curious what was diffferet about the 4th segment?  1-3 were really tight, but 4 looked more like one of mine

LOL,  Great tunes! 

When the main chorus(rift) set in my cadence increased which causes a power spike but quickly decreases as the Computrainer adjusts.  Cadence falls....power drops and adjusts up again.  This is throughout the segment (and 4 minute song).

2015-12-23 12:12 PM
in reply to: Donto

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50
2525
, Washington
Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by Donto

Originally posted by Budwiiser Truth be told, I'm only putting in 2/3 of what I want towards this program, mostly due to the half marathon in 4 weeks. As a recap of my profile, I've only done spring triathlons in the past, so my longer runs typically are 3 to 4 miles. My running plan called for 8 miles this past Sunday. I got it in and felt good about it. the recovery period was, well, about what one would expect. I worked through some of the soreness last night with 25 minutes on the elliptical. That's two days I could have fit in at least one more workout on the bike. However, I'm glad I joined this program and I'm confident I'll have improvements based on what work I do put in! I'm definitely seeing improvements in my ability to provide a more balanced and consistent power through my workouts. Much more comfortable than when I started. If these workouts are designed to challenge me to finish, but still be achievable, they're right on. On my second to last interval, about halfway through, I knew I'd have to dig a little deeper and focus to stay steady through the finish. the last interval, you can see I was struggling to get it where it needed to be, but I got there and held it. I appreciate being able to join and learn from ya'll!
When I was training for my 1st HM I had to stop doing this program unitl after the race.  My legs just couldn't handle the total stress running 5x too.  Sometimes though I would do a 20-30 minute "warmup" on the cold days with shorter runs or runs with some speed/intervals to make sure I was fully warm before going out and running.  After the HM I started the program again with great fitness and to be able to hammer right from the start. 

I also struggle balancing everything as I'm signed up for a HM on Jan 23rd. 

My tendency is to be all run no bike or vice versa.  Right now I'm alternating days with run/bike and taking it a bit easier so I heal between.  Several days I've done a bike/run combo.

I'd love some of your guys tips on juggling the 3 disciplines.  

2015-12-23 12:14 PM
in reply to: 0

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, Washington
Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by 5stones
Originally posted by Donto

Originally posted by TTom

Originally posted by 5stones Thanks for the workouts Don. Might need to use some in the next couple of weeks to try & offset some of the cookies. Completed WO 1 for the week. Power & effort was good for this workout.
Ha, I'm with you.  For whatever reason, this holiday season my body seems to feel it is its duty to consume any goodies that come into the house.  Cookies, gone.  Fudge, gone.  Peppermint Bark, gone.  Then I made the mistake of teaching my training partner to make Baklava - let's just say my dentist will be very unhappy with me next time I visit.  Glad I've got my training to offset some of this excess!

LOL, my wife and I were saying just last night that all the leftover cookies, fudge, brownies, etc., are in the trash after Friday!

You my friend have more willpower than I. I cannot seem to bring myself to toss the leftover goodies.

I thought I was being smart by handing out treat plates to everyone but the wife keeps making more.



Edited by RandyP 2015-12-23 12:14 PM
2015-12-24 12:25 PM
in reply to: RandyP

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Wk4WO3 done in time to get the Christmas Eve dinner prep underway.  Yup, more food incoming.  This workout wasn't particularly difficult, but I struggled to keep power any semblance of smooth.  Normally I'm a high cadence guy, but found today I was more consistent with a slightly harder gear and a lower cadence. 





(WK4WO3.JPG)



Attachments
----------------
WK4WO3.JPG (38KB - 14 downloads)
2015-12-24 3:42 PM
in reply to: TTom

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Good work Tom.

I forgot to state for all those on schedule that this is week was an unload week, each workout decreases the training stress as next week is test week #2!

I just did wk4wo2, nice steady wo.  Yup now it's onto Christmas Eve dinner, deserts and drinks!. 

 





(2015-12-24-wk4-wo2-8x5m.JPG)



Attachments
----------------
2015-12-24-wk4-wo2-8x5m.JPG (109KB - 14 downloads)


2015-12-24 6:36 PM
in reply to: Donto

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50
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, Washington
Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Went to see Star Wars at the iPic this morning and went all out with Bloody Mary's and Angus sliders.

Wk4 wo2 done.  Happy Holidays everyone!!

 





(Beginner Triathete Winter Cycling Plan Phase1 WK4 WO2 8x5 tempo.jpg)



Attachments
----------------
Beginner Triathete Winter Cycling Plan Phase1 WK4 WO2 8x5 tempo.jpg (68KB - 13 downloads)
2015-12-24 9:53 PM
in reply to: Donto


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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Merry Christmas yall!
2015-12-24 11:05 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Merry Christmas everyone. Just finished wrapping the kids presents. Running short on time today so I hit up a quick 36' minute session. Planning on doing WO3 before Christmas breakfast.
2015-12-25 9:31 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Got workout 3 for the week in the morning. Trying to focus on a good cadence & pedal stroke. Trainer Session-WK6WO3: Cad Avg-95, Max-136; Pwr Avg-189, Max-320; HR Avg-136, Peak-157.

Got to get up tomorrow for a strength workout & a run. Then off to the movie theater to see The Force Awakens.
2015-12-26 1:47 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Mentally tough wk4wo3 in the books.  Wasn't totally into this wo today, last nights impromptu party at a friends house likely is the cause!  Time to rest up and hydrate for the 5' test on Tuesday.  Have a great weekend everyone...

 





(2015-12-26-wk4-wo3-5x2m.JPG)



Attachments
----------------
2015-12-26-wk4-wo3-5x2m.JPG (113KB - 14 downloads)


2015-12-26 5:14 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

I didn't get BT w/o #3 in, but managed a 10mile run today.  Always a tough one after xmas.

2015-12-26 6:09 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Merry Christmas to everyone !

I want to ask yet another question
Preface -I am using an older trainer that has its own built-in 'computer' that displays current speed, current power, total time and distance. It is wired and old, so no ant+ etc. I have loaded Golden Cheetah onto my desktop, but am not using a speed sensor/usb tech to get the info into GC, yet...
I have done the 2 tests ( 5min and 20min) and using the BT calculator I have a value for CP (it is not accurate, per se, but should be consistent using the trainer I have)

My question is - Looking at the BTWCP workouts each day gives me the intervals with a percentage at which to work, but I must then write out the actual power levels I need for those intervals. Is there a spreadsheet or something that will auto calculate the actual values for the intervals using the CP level I input? Golden Cheetah seems to have a graph for the intervals, but I cannot change the CP value... AS well, GC shows only a graph, and not the written values for the power levels.
I hope this makes sense - I would like the workout to say, for ex., 5 x 1 min @ xx watts ( xx being my CP adjusted by the spreadsheet rather than a % number as shown in the BTWCP)

Thanks again for the thread, the program, and any assistance

kelly

2015-12-26 6:26 PM
in reply to: RandyP


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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Originally posted by RandyP

I didn't get BT w/o #3 in, but managed a 10mile run today.  Always a tough one after xmas.




You got a bit farther than I did, nice job! I've been eating not so healthy, so it hurt more than it should. You'd think one day I'd learn my lesson...... not yet....
2015-12-26 9:16 PM
in reply to: RandyP

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
I have to confess that I skipped WO4 today. I did manage a run & strength training session this morning. After that we went to see Star Wars: TFA. After which no other workouts made it on the docket for the remainder of the day. On the the test week.

Good run today Randy.
2015-12-27 12:11 PM
in reply to: #5152590

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Kelly, I may have what you need in a spreadsheet. In the very beginning I used it since I didn't have a pc or any ant+ items. I'm checking in on my phone so when I get back home later I'll attach something for you


2015-12-27 12:25 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Wk5WO1 5 min CP test done!  A much better showing than in the first 5 min CP.  Targeted 242W and ended up with 244W with a sprint in the last 30 sec of the test just to see if the tank was empty (glad it wasn't supposed to be a 35 sec sprint -whew!).  I don't know what sort of an increase is considered good from test 1 to test 2, but I'm happy with the outcome.





(WK5WO1 5 min CP test.JPG)



Attachments
----------------
WK5WO1 5 min CP test.JPG (73KB - 15 downloads)
2015-12-28 6:52 AM
in reply to: TTom

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Very nice work Tom, a 6% increase is very good. For the 20' test the increase may not be as much as we haven't had much for longer duration intervals to build on yet. 

2015-12-28 4:49 PM
in reply to: Donto

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016
Rode the 20' test today & got my butt kicked. I knew it was going to be a rough one anyway but I definitely was carrying more fatigue than I anticipated. Ended up with an avg of 242 for the test. Planning on completing the 5' test on Thursday.
2015-12-28 5:38 PM
in reply to: 5stones

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Subject: RE: BT Winter Cycling Program Challenge 2015 - 2016

Originally posted by 5stones Rode the 20' test today & got my butt kicked. I knew it was going to be a rough one anyway but I definitely was carrying more fatigue than I anticipated. Ended up with an avg of 242 for the test. Planning on completing the 5' test on Thursday.
Way to suffer through it man! 

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