Winter Cycling Program (2012 - 2013) (Page 2)

Started.  Day #1 yesterday.  I haven't been on the bike much for a while, so this should be interested.  I definitely have lots of ground to make up to get back to where I was at this time last year.  But it is a good challenge and the game is on.

Jim

5min test coming up this friday...

I don't know if i am excited or nervous... #NoPainNoPainNoPain

The workouts that are written for v4 do not exactly match those available on TR.

You can still use TR as a power measurement instrament.  But will not have the baselines to tell you when to work and when to recover.  I think you'll find the large computer display is easier to read when you're training so hard you eyeballs glaze over and your garmin is covered in sweet. 

hi guys! 

sorry for just checking in but the coaching biz has taken off and it has kept me very busy. Anyway, I'll try stopping in once x week to check on you guys and answer questions. To get a hold of me if you need me sooner, find me on facebook (see my signature) otherwise I'll see you here!

How is everyone doing so far?

Can someone explain Power Day #22 to me

"5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%"

edit: nevermind, google answers all from last years thread:
"IT's a typo.  It was clarified earlier in the thread.  It should be 105-120% instead of 150-120%.

Intervals 1-4 should be at 105-120%.  Interval 5 should be 3 to 5 watts higher than you did 1-4. "

I just checked my spreadsheet and I have it as 115-120%.  On the KK fluid trainer, 105-120% using a 200 CP is a 1.2 mph spread (30W), just about all interval spreads are 5% and <0.5mph.

Did CP20 and CP5 last week and CP20 was up 5%, but CP5 was only 10watts... I was annoyed by that

I am still seeing good gains but those super fast gains that I got when I ran the plan the first time are over

20MP = your average power result for the 20 minute test.

On that note, I found I made an error in the formula. It's now harder than before! (see attached for R2 file)

I am doing the plan using HR and I did my 2nd THR test tonight but my avg. HR was exactly the same. Is that supposed to happen or should it have been higher? I'm not sure if I did something wrong. I'm attaching my HR graphs from the 2 tests. They were more than 2 weeks apart because I got sick the day after the first one and didn't officially start the program for 2 weeks. I really did feel like I went all out tonight.

(THR test 1 week 1.jpg)

(HR test 2 week 3.jpg)

I created a spreadsheet where you track your cadence, and you can calculate your speed and subsequently your virtual power to track progress.

I did this for a few months before I bought a speed/cadence sensor. Worked fine, let me know if you want the spreadsheet and I'll email it to you!

I am doing Jorge's plan on Trainer Road, I have created my own workouts.

With the beta version you can creat your own workouts. A few bugs but it works really well.

I don't know if everyone can see my custom plans and use them also, my username is the  same as on here!

I'm interested but how do I track my cadence for the spreadsheet? I only use a Garmin 310xt and I only bought the HR strap and trainer so I could do this program. Sorry if I'm a little stupid about all of this. I've always just biked outdoors by RPE.

Thanks. I had planned on eventually buying one but it won't be until a few weeks at least. I guess I was confused. I thought  they were using the speadsheet to track before they got the speed/cadence sensor. I will let you know if I get set up. Thanks for the help!!

You count your revolutions. I normally count for 15secs and mutlply by four to get my cadence.
The spreadsheet has my crank & cassette teeth in  a formula. So based on my cadence and what gear i'm in I know what my speed is and hence my virtual power.

I found it fairly easy to get used to, and did the first 8 weeks of the plan up until I got my speed/cadence sensor.

That actually sounds like a really cool tool to use. I don't actually know my crank and cassette sizes but I'm sure I can figure that out. I'm the clueless triathlete.

In all seriousness though, I do like to be a little low-tech. I don't want to spend a crazy amount of money on this sport because I really don't have it to spend and I'm pretty slow so it seems like a waste. I can swing the cadence meter, though. I've been putting it off but now that I think about it I did get an Amazon gift certificate recently. I'll probably order it right after Christmas. I really appreciate everyone's help. Sometimes I get a little lost with all the technical stuff.

Hi All,

Sorry if this has been covered before, but can someone please clarify something for me.

When working out my HR percentages should I be using the 30min. test (my av. heart rate for my last test was 159) or should I be using HR - MLSS (154 using http://www.beginnertriathlete.com/discussion/training/cycling-zone-calc.asp)

I've been using 154 for the program but most of the time i'm floating between 152 - 160 when doing 100% intervals so I gather i'm still in the 'THRESHOLD ZONE' as the workout appears to be asking me to do.

Also, I used http://www.beginnertriathlete.com/discussion/training/cycling-zone-calc.asp to calculate my 5 zones as I've just updated my strava account, and the zones seem very low compared to what strava suggest. i.e. zone 5 using the link is 162+ but strava says zone 5 should start at around 180+

 Still getting my head round all these zones but want to make sure I'm doing this right.

Thanks

The way I read it is to use your THR (159) and calculate the percentages from that.  Would like to see Coach Jorge comment on this though to confirm as I don't use the HR plan.

Sound like you need to ignore Strava, the BT zones are the ones to use.