Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 7:38 AM

Hello everyone,

Below are the links for the plan (both for those training with power or HRM/RPE) as well as the links to read the sessions and other notes. Please if you have any questions post them here so we can dicuss those and learn together.

The 1st week is an intro to the plan with some simple sessions to get the legs 'going', next week we test and on week #3 we jump inot VO2 max training. In a bit I'll post more information about the plan goals, progression and the reasno behind it.

Training plans Week # 1 - http://jorgepbmcoaching.blogspot.com/2009_11_01_archive.html
Training Levels and Terminology - http://jorgepbmcoaching.blogspot.com/2008/11/winter-cycling-plan-training-zones-and.html
How to read sessions - http://jorgepbmcoaching.blogspot.com/2008/11/winter-cycling-plan-notes-and-how-to.html
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: za29 on 2009-11-02 7:51 AM

Thanks Jorge - quick question though...you previously mentioned that it may not be best for those with late season IM next year to start this plan immediately.  Knowing I'm targeting IM Louisville on 8/29/10, when is the best time to start this?

RE: Winter Cycling Plan Official Thread
BY: GoFaster on 2009-11-02 8:11 AM

Great - here we go!!  One request Jorge.  Could you pleeeease post the workouts on Saturday night?  Makes it easier for those of us getting up early on Monday morning.

Would be much appreciated.

Thanks.
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Neil

RE: Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 8:13 AM



will work on getting it sat or early sun.
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: CKinsey on 2009-11-02 8:21 AM

Am I reading the plan right?  The first 2 workouts say 45 minutes but I only come up with 30 and 35(with added cooldown) minutes and day 3 says 1 hour, but I think I come close with 56 if I add a cooldown.  I sure don't want to short myself.

Thanks,
Chris
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http://www.teamt3.com

Shoulda, Coulda, Woulda...

RE: Winter Cycling Plan Official Thread
BY: Marcin on 2009-11-02 8:23 AM

Hi,

Thanks for providing the plan! I have quick question about the LTHR test. You posted:

Calculate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 95% and the results will be your estimated LTHR
Example: Jorge’s 30 min avg HR: 178 hence LTHR = 178 * .97 = 173

So - we should use .95 or .97? Not huge difference, about 3-4 bits.

Thanks!

Marcin

RE: Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 8:53 AM

.97, I fixed it on the blog as well!
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 9:02 AM



Q1 and @ Q2 have been fixed. Q3 is an estimate, the session indeed 56 min long though you can add 4 min to the cool down to do the full 1 hr.
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: ashort33 on 2009-11-02 9:13 AM

I want to say thanks in advance Jorge....  We all appreciate the effort you put into this training plan - this is something that we would pay big bucks for with a local cycling coach.  People like you are why BT is the best!

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I may not have much S-B-R game, but I transition like a mutha'

RE: Winter Cycling Plan Official Thread
BY: norcal_SAHD on 2009-11-02 9:32 AM

is there an implied 5 minute cooldown on the workouts?  Sorry, still trying to learn how to read the workouts...  I come up with a 15 minute warmup, a main set with 10 minutes of intervals and 15 minutes steady.   That leaves it 5 minutes short of the 45, I am assuming I would just add them in as a cooldown, is that right?

RE: Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 9:45 AM



yes 5 min cool down for most sessions; check the link training levels and terminology on my 1st post.
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: Whizzzzz on 2009-11-02 10:17 AM

Do I have to do some sort of a test FIRST? So I know my HRs? I have a fairly good idea of what my zones are... but do I do a test first? Or is the testing actually next week?
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"Press on! A better fate awaits you" ---- Victor Hugo.

"A DINGO ate your baby!" (YUM!)

RE: Winter Cycling Plan Official Thread
BY: JorgeM on 2009-11-02 10:20 AM

Testing will be done next week, for this week you can do the sessions via RPE and just get used to the plan format.
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Jorge
USAT & USAC Coach
E3 Training Solutions
http://www.e3ts.com
http://www.facebook.com/e3trainingsolutions

RE: Winter Cycling Plan Official Thread
BY: Whizzzzz on 2009-11-02 10:35 AM



OK, I thought I read something like that. No problem.
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"Press on! A better fate awaits you" ---- Victor Hugo.

"A DINGO ate your baby!" (YUM!)

RE: Winter Cycling Plan Official Thread
BY: wstchstrTriathlete on 2009-11-02 11:34 AM

thanks!
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my workout blog:
http://www.swicyclorun.com/

RE: Winter Cycling Plan Official Thread
BY: x_caliber50 on 2009-11-02 12:53 PM

This looks like an awsome challenge. Thanks for much for doing this.

I would like to add this to my blog in ordr to have easy access to the training session schedule. Can I copy the first weeks sessions link or would it be better to just have this thread copied for the weekly updates?

Thanks again.

Mark

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Mark
IronMan Finisher May 21 2011

Every person needs to have their moment in the sun, when they raise their arms in victory knowing that on this day, at this hour, they were at their very best."
-H. Jackson Brown, Jr.

You can quite anytime you want and no one will care, but you will ALWAYS remember.

RE: Winter Cycling Plan Official Thread
BY: mgilliland on 2009-11-02 1:03 PM

Greetings,

Thanks so much for doing another Winter Cycling Plan. Last winter was great and I was able to make vast improvements. When last years plan started I had a cadence of 60-70rpms, and when completed I was averaging 90rpms with consistency. My speeds also greatly improved. Over the course of the plan I went from a 16mph average to 18mph and better. 

I have dropped a little speed over the course of the last few months, and I am ready to get it back.

I am ready to hit it!

Thanks Jorge! 

RE: Winter Cycling Plan Official Thread
BY: harleyclone on 2009-11-02 1:06 PM

As someone who just completed my first season of triathlon, cycling is probably my weakest of the three.  Thanks again for doing this winter workout as this will help add some structure to my winter training.
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RE: Winter Cycling Plan Official Thread
BY: tkd.teacher on 2009-11-02 2:06 PM

Where do we find the WU's? I'm looking for what WU#3, WU#1 are, not finding them.

John

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Lo, they do call to me, they bid me take my place among them, in the Halls of Valhalla, where the brave may live...forever.