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Question about bike plan...

JClisheJClishe
in General Training Discussions

I need to make sure that I'm calculating the length of my workouts correctly. Below is a sample bike workout. The time colums says 60 minutes. Does that mean I should be in the main set for 60 minutes, or that my entire workout, including MS, should be 60 minutes?

If it means that just the MS should be 60 minutes, then is my math correct that 60 minutes - (2x6'(2')) = 44' in Z3 for "remainder of time"?

MS: 2 x 6' (2') @ 95-100%/Z4/Hard Remainder of time @ 80-85%/Z3/Mod-Hard

Jason

Comments

  • dhalligandhalligan

    Jason,

    Don't forget your warm up time too.  Generally, the remaining time is 85%, but if you're short on time, just make sure you get the main set in. 

    Personally, depending on how much time I have, I'll break up the remainder of 85% in sets of 10', 12', 15' w/ various min or two rest.

    Dave

  • JClisheJClishe
    Sorry but I still don't understand.

    The time column in my plan says 60 minutes. Does that mean that the MS should be 60 minutes (so 2x6'(2') + "remainder" in z3 = 60') or that I should be on the bike for 60 minutes total (warmup + MS + cooldown = 60')?

    Is the MS *only* the 2 x 6' (2')? So if I'm short on time I just need to ensure that I get that set in? Or does the MS also include the "remainder of time" in z3?

    Jason
  • steveperxsteveperx

     From the wiki

     

    • “Just the Main Set Please”: Note that we (and you) have ZERO volume goals for any session in the OS plan. All we care about is the Main Set (MS). So a Tuesday or Thursday bike, for example, is 60 minutes because we had to give you some kinda volume guidance...but we don’t care about the volume. If you can get it done in 45’, that’s fine. Only have 30’? Just hammer out the MS, done.  If you have more time available, it’s fine to add volume to the workout but do so only because you CAN, not because you need to! We strongly encourage you to explore the world of “Go HARD,” with no regard for volume. When in doubt, go harder, not longer. 



    • Standard Warm Up (WU): Since these always the same, for bike and run workouts, we’ve parked them here to save space in your training plan, keeping it uncluttered.
      • Bike WU: 10’ Easy, 3 x 3’ (1’) @ 80-85%/Z3/Mod-Hard

    --------------------------------------------------------

    IMO, this means forget the time listed.  Do the main set.  If the warm-up+ main set is shorter than the allotted time, do that and then if the workout calls for 60' and you can spare that or longer, do the remainder at 80-85% resting as needed.  If the MS is right at or longer than the listed time, you still need to do a warm-up + the MS, so plan accordingly.

    For example, my weekend ride was listed as 75 minutes, with MS = 2x12'(4'), 1x6('4), 2x15'('2).  That's 76 minutes just for the MS.  My total ride time was 90 minutes including warm-up, MS and cool-down.  Today was listed as 60 minutes as 2x12'(4'), remainder at 85%.  My total ride time was 60', with 15' warm-up, 32' of intervals, and 13' at 85%.

    I try to stay at the allotted time, but I don't really care if I have to go over.  If I must go under, it's the 85% work that gets cut first.  I ALWAYS do a warm-up of at least 10 minutes and I ALWAYS do the FTP intervals.  That's the real key.

     

  • dhalligandhalligan

    You should be on the bike for 60 minutes total (warmup + MS + cooldown = 60')

    If you're short on time, do the MS of 2x6' then whatever you have left.  As the plans progress, the MS gets longer and longer, giving you less time to spend @ .85 to make the 60'.  When you're doing 2x20'(4'), that's 44' right there.

    Dave





     

  • Gordon CherwoniakGordon Cherwoniak

    Jason,

    The 60 minutes is just a guide for time not a absolute.  That being said don't do extra time in z3 to go over the 60' either.  As the weeks progress you may even need to go over the time to get the MS. 

    The MS is the 2X6 (2'), which for me I would do a 2' rest after the second interval for 16'.  This MS is relatively short at the start but in 3-4 weeks it will start to consume more and more of that 60' time block.  As Dave mentioned include you warm up as part of the 60' calculation.  I do 5 or 10' as I can typically warm up very quickly and I even include 2-5' warm down.  10-15' total.  That gives me 31' (16' MS 2X6 (2') and 15' WU/CD).  The rest is the z3 time or 85% if you are using power.

    I also tend to break up the z3 stuff with a break say 2X13.5 (2') or when I am tired 3 or 4 sets.

    Gordon

  • JClisheJClishe
    OK cool, that clears it up. The thing that I was getting hung up on was the "remainder of time" piece, I wasn't sure how to calculate the remainder (what to subtract from) or whether the "remainder" was part of the MS or not.

    Thanks everyone!
  • kjanracingkjanracing
    hmmmm. last weekend's 60 minute bike workout took me 2:40. So I don't know what you should do. lol
  • JClisheJClishe
    Posted By Kurt Andersen on 16 Dec 2010 12:47 PM

    hmmmm. last weekend's 60 minute bike workout took me 2:40. So I don't know what you should do. lol





     

    uhhh...did you accidentally pause your watch for 90 minutes? image

  • Coach PatrickCoach Patrick
    Posted By Jason Clishe on 16 Dec 2010 12:55 PM
    Posted By Kurt Andersen on 16 Dec 2010 12:47 PM

    hmmmm. last weekend's 60 minute bike workout took me 2:40. So I don't know what you should do. lol





     

    uhhh...did you accidentally pause your watch for 90 minutes? 

     

    No, the coaches math is THAT bad!!!!

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