daily workout and bike training

murphy.m.j

This question is directed to Coach Patrick McCrann,so when you have time.

In doing my Out Season training, Thursdays training had "MS: 2 x 10' (3') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard". 

Ok maybe its the out season, whatever, but in doing this work effort, I am assuming that there is nothing related to bike cadence, yet in another power forum you had mentioned a cadence of 85 being the ideal cadence to keep.

Please clarify this along with the desired power that you had mentioned because i am now using a Power Tap also.  To me it says, using heart rate, Z4, work like a madman for 2 - 10 minute intervals with 3 minutes recovery.  So I have been trying to keep my heart rate around 170 - which is a z4 heart rate for me.  150 - 160ish for z3,  130-150ish for z2, 110 - 130 for z1.

thanks.

mattsull

Posted By michael murphy on 19 Nov 2010 04:44 PM

Welcome. I'm also in the Chicago area, in Oak Park.

This question is directed to Coach Patrick McCrann,so when you have time.

The coaches don't monitor this thread. Thay may see it but the threads they look at regularly are the Micro and Macro threads. I would post your questions to the Micro thread.

members.endurancenation.us/Communit...fault.aspx

members.endurancenation.us/Communit...fault.aspx

In doing my Out Season training, Thursdays training had "MS: 2 x 10' (3') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard". 

Ok maybe its the out season, whatever, but in doing this work effort, I am assuming that there is nothing related to bike cadence, yet in another power forum you had mentioned a cadence of 85 being the ideal cadence to keep.

Please clarify this along with the desired power that you had mentioned because i am now using a Power Tap also.  To me it says, using heart rate, Z4, work like a madman for 2 - 10 minute intervals with 3 minutes recovery.  So I have been trying to keep my heart rate around 170 - which is a z4 heart rate for me.  150 - 160ish for z3,  130-150ish for z2, 110 - 130 for z1.

Where are you in your training? Brand new or are you in an OS Group? Did you do a bike test with your PowerTap? The power numbers are derived from doing an FTP test which is the first workout of the OS program. When you enter the results of the test in the Data Tool, you will get your power zones. The protocol for the test is in the training program. Also, if you are using power you would use power zones and not HR zones for training. Hope this helps get you started.

thanks.

 

 

murphy.m.j

thanks for the info and great to meet another neighbor.  so how di I read the above and get the power wattage for doing my workout?

 

i have data on the bike and will enter them into the Data Tools.  thanks for this advice.

Coach Patrick

Mike, step number one is an FTP test. 2 x 20' all out with 2' of rest. Full info on the test here: http://bit.ly/dnzGy5