Winter Cycling Program (2012 - 2013)
BY: D001 on 2012-11-05 10:55 AM

Looking for Jorge's Winter Cycling Program?

BT now offers two programs developed by Jorge Martinez of E3 Training Solutions:
-- Winter Cycling with Heart Rate
-- Winter Cycling with Power

1) Click "Programs" at the top menu.
2) In the "Training Plans" drop-down box, select "Cycling."
3) Select one of the two programs. (You can import it into your training log, too.)

Feel free to discuss your training sessions, results, etc. on this thread!




Edited by D001 2012-11-05 10:58 AM

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RE: Winter Cycling Program (2012 - 2013)
BY: shy1 on 2012-11-05 2:48 PM

Count me in. I plan on using virtual power through the help of Donto's spreadsheet.

RE: Winter Cycling Program (2012 - 2013)
BY: burkesj on 2012-11-05 3:58 PM

I can't seem to find the answer so I'll post here regarding using trainerroad with Jorge's program.

I see the 7 week program on TR but the BT program is 16 weeks. Is there a 16 week version on TR? or how would one use TR for the 16 week program?

Also not sure what IIRC V4 is?

RE: Winter Cycling Program (2012 - 2013)
BY: Shortyy on 2012-11-07 7:40 PM

I'm in.Today was day 2. It's the first time I've used a detailed bike plan. So far I'm digging it, but I'm riding at 4:30 in the morning to get it in. Oye
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RE: Winter Cycling Program (2012 - 2013)
BY: Donto on 2012-11-08 9:49 AM

V4 is the BT version, Jorge made modifications to it each year as it progressed.  Can't help you with TR as I don't use it, I use my spreadsheet.

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"In the beginner's mind there are many possibilities. In the expert's mind there are few." Shunryu Suzuki

RE: Winter Cycling Program (2012 - 2013)
BY: camaleon on 2012-11-08 11:00 AM

I am up to the second FTP Test!

Obviously I am not gaining the same amount that I gained the first time around but I am still seeing some improvement (specially in CP5)

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Work Out Your Own Salvation!

RE: Winter Cycling Program (2012 - 2013)
BY: tricrazy on 2012-11-08 2:16 PM

I am on day 40 tomorrow using HR and having trouble figuring out the main set as it is written.  Can someone help please?  Thanks.

 

MS: 
20' as 2' @ 95-105% + 10' @ 70-75% 

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Rachel

RE: Winter Cycling Program (2012 - 2013)
BY: Donto on 2012-11-08 3:54 PM

When comparing it to the power WO it looks like a typo; Power = MS: 20' as 2' @ 20MP, 2' @ 70%.

Perhaps it should be:

MS: 
20' as 2' @ 95-105%, 2' @ 68% - 73%

Take a look through the 2011-2012 thread to see if you can find this out as I'm sure it was asked.

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"In the beginner's mind there are many possibilities. In the expert's mind there are few." Shunryu Suzuki

RE: Winter Cycling Program (2012 - 2013)
BY: tricrazy on 2012-11-09 9:08 AM

Thanks.  I did find it asked and answered in last year's thread.

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Rachel

RE: Winter Cycling Program (2012 - 2013)
BY: TriFlyBoy on 2012-11-09 2:52 PM

I'm going to try the heart rate plan this year.  Just did the heart rate test and averaged out to 167 with a max heart rate during the ride of 176.  We'll see how this goes.  Good luck everyone!!

RE: Winter Cycling Program (2012 - 2013)
BY: nicoleg on 2012-11-12 7:02 AM

So, I started the HR program today but I feel like i maybe did something wrong. I did the 30 minute threshold test on Saturday and used my average HR to set my percentages but the day 1 workout felt a little too easy. I realize it was only the first day and maybe it was supposed to but I couldn't even get my HR to 65% for the cool down. At 70% I was barely moving. Am I missing something?
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RE: Winter Cycling Program (2012 - 2013)
BY: Donto on 2012-11-12 9:45 AM

You avg'd 147 with a max of 170, to me that seems like too much of a spread.  Whenever I did the power 20' test my HR avg was typically ~10 bpm below my max.  What was you speed like? Did you have a large variation (e.g. >1.5 mph) during the test or was it pretty consistent (e.g. <1.0 mph)?  Out of curiosity what type of trainer do you have.

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"In the beginner's mind there are many possibilities. In the expert's mind there are few." Shunryu Suzuki

RE: Winter Cycling Program (2012 - 2013)
BY: nicoleg on 2012-11-12 3:45 PM

I don't know what my speed was. I have no way to measure it. I have a magnetic trainer. Sunlite brand. It was the only one I could afford. I thought I was pedaling pretty consistantly but increasing cadence and HR as I went. Maybe I just need to increase my THR? This is how my graph looked on the test:


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Team RWB: http://www.teamrwb.com/
North Country Mission of Hope: http://www.ncmissionofhope.org/

RE: Winter Cycling Program (2012 - 2013)
BY: DuncanQH on 2012-11-12 9:41 PM

Well, done my 20 and 5 minute tests, and started on Prep week A.  Workout 1 was a breeze, was actually wondering if my values were too low, but then I did workout 2 last night.  While it wasn't exactly a struggle to finish, the last 5 minutes during the main set certainly did hurt.  Looking forward to more hurt coming soon.

RE: Winter Cycling Program (2012 - 2013)
BY: Donto on 2012-11-12 10:51 PM

Don't you worry Duncan, the hurt's coming!

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"In the beginner's mind there are many possibilities. In the expert's mind there are few." Shunryu Suzuki

RE: Winter Cycling Program (2012 - 2013)
BY: Donto on 2012-11-12 11:02 PM

You have to have a rear wheel speed pickup not a front wheel for the trainer if you want to monitor speed too.

Just want to verify that you did both parts of the WO stated below (#1 & #2).  Because your HR looks too low at the start if you came off the WU into the 30' main set:

#1

WU:
10' @ 68-73%, + 5' alternating 30" @ 95-100%, 30" @ 68-73% + 5' @ 80%

Then #2)

MS:
30 min all out test

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 I see that #1 is not specified in the plan overview article, but is listed as such on Day #15 WO/test.

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"In the beginner's mind there are many possibilities. In the expert's mind there are few." Shunryu Suzuki

RE: Winter Cycling Program (2012 - 2013)
BY: nicoleg on 2012-11-13 6:30 AM

No, I didn't do that so maybe that's it. Crap. Maybe I'll redo the test and repeat week 1. I didn't do a lot of prep anyhow so that might be best. Thanks!!
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Team RWB: http://www.teamrwb.com/
North Country Mission of Hope: http://www.ncmissionofhope.org/

RE: Winter Cycling Program (2012 - 2013)
BY: Seren on 2012-11-13 11:33 AM

Count me in....however i have to clean the tri-bike and get the trainer wheel on before I can start.   Maybe next week!
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RE: Winter Cycling Program (2012 - 2013)
BY: camaleon on 2012-11-14 7:47 AM

did my second test:

20" FTP stayed about the same

5" FTP was 11 Watts higher!

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Work Out Your Own Salvation!