Jorge's Plan - Week 4

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2017-02-14 6:11 PM

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Subject: Jorge's Plan - Week 4
Hello everyone,

Need some clarification about this main set from Jorge's Winter Cycling Plan Week 4:

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

Is the baseline power output meant to be used for the 5x1's the following week?

Thanks,
Roland

2017-02-14 7:00 PM
in reply to: kloofyroland

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Subject: RE: Jorge's Plan - Week 4

I must say I am confused as well.  Reason being, in following the plan you would have just done a 20'TT and a 5' all out max in WK3 ,,, the week prior.  My thinking is you'd use the FT data from Wk3 tests as basis for the following weeks.

Ciao ... Dorm

2017-02-15 3:29 AM
in reply to: Dorm57

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Subject: RE: Jorge's Plan - Week 4
Originally posted by Dorm57

I must say I am confused as well.  Reason being, in following the plan you would have just done a 20'TT and a 5' all out max in WK3 ,,, the week prior.  My thinking is you'd use the FT data from Wk3 tests as basis for the following weeks.

Ciao ... Dorm




Yes, you always use FT calculated from the 5 and 20' tests

But sometimes there is a set of intervals like 5x1 or eventually 6x4 where he says to use the previous week's last interval as the power for this week's.
So for exmaple when doing the 6x4, on the last one you go a bit higher, so say 250, 250,,250, 250, 250, 258. The next week you try and do 259, 258, 258, 258, 258, 264 and the following week 264, 264....

It's only for the sets that are a repeat of the following week. The other workouts like 75% of FT you do them according to the result of the 5/20" tests. BTW, the 6x4 are brutal. Good luck with that :-)
2017-02-15 11:25 AM
in reply to: marcag

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Subject: RE: Jorge's Plan - Week 4
I see. So for the next 5x1:00s... would it be okay to do the first 4x1:00s in the range of what it was in the last 1:00 from week prior minus 5%? I'm using VP on KK so my power deviates a bit while doing the hard intervals.

For example, would it be okay to fluctuate between 300watts(last week's last 1:00) and 285 for this week's first 4x1:00s?
2017-02-15 11:39 AM
in reply to: kloofyroland

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Subject: RE: Jorge's Plan - Week 4
Originally posted by kloofyroland

I see. So for the next 5x1:00s... would it be okay to do the first 4x1:00s in the range of what it was in the last 1:00 from week prior minus 5%? I'm using VP on KK so my power deviates a bit while doing the hard intervals.

For example, would it be okay to fluctuate between 300watts(last week's last 1:00) and 285 for this week's first 4x1:00s?


If the last one last week was 300, you should try 4x1' at 300 and then maybe shoot for 310 on the last one.
Then next week 4x1 a 310 then try 320 on the last.

2017-02-16 2:35 PM
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Subject: RE: Jorge's Plan - Week 4
Originally posted by marcag

Originally posted by kloofyroland

I see. So for the next 5x1:00s... would it be okay to do the first 4x1:00s in the range of what it was in the last 1:00 from week prior minus 5%? I'm using VP on KK so my power deviates a bit while doing the hard intervals.

For example, would it be okay to fluctuate between 300watts(last week's last 1:00) and 285 for this week's first 4x1:00s?


If the last one last week was 300, you should try 4x1' at 300 and then maybe shoot for 310 on the last one.
Then next week 4x1 a 310 then try 320 on the last.




Roger that. I was able to push about 15 watts more on average during the last 1's this week and the last. Yay!!!

Looks like next week (week 6) I have some 20MP stuff in store for me. O_O

Edited by kloofyroland 2017-02-16 2:37 PM

2017-03-09 12:39 PM
in reply to: marcag

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Subject: RE: Jorge's Plan - Week 4
Originally posted by marcag

It's only for the sets that are a repeat of the following week. The other workouts like 75% of FT you do them according to the result of the 5/20" tests. BTW, the 6x4 are brutal. Good luck with that :-)


Oh man, I just did the 6x4's this morning. You weren't kidding! My legs are fried!

I was able to push harder on the last 4' which took some serious mental effort. O_O
2017-03-09 2:39 PM
in reply to: kloofyroland

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Subject: RE: Jorge's Plan - Week 4

Originally posted by kloofyroland
Originally posted by marcag It's only for the sets that are a repeat of the following week. The other workouts like 75% of FT you do them according to the result of the 5/20" tests. BTW, the 6x4 are brutal. Good luck with that :-)
Oh man, I just did the 6x4's this morning. You weren't kidding! My legs are fried! I was able to push harder on the last 4' which took some serious mental effort. O_O

That's one of the toughest, non-Sufferfest workouts I've ever done.  It's out on TrainerRoad as "Crag".  Jorge built a plan for them a long time ago when they first started up.

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