Jeff,

Monday and Tuesday are just rest days.  I put that workout in each 
1st Monday" of the plan to ensure you receive the correct plan.  Should have pointed that out.

Wow two rest days in a row! I'm not sure what to do with myself. Thanks, Tim

TimCusick said:

next time ask me when having issue, be glad to help.  Yes, crashes can have some major "downstream" effects that are hard to predict or track.  Cyclist tend to push too hard to return as awe have a fear of "losing fitness".

Thanks Tim - my crash didn't seem so bad at the time. My right quad and IT band were knotted up, but I went to the acupuncturist and figured it was no different than in the past. I didn't realize there was a problem until it was too late. 

On a related note, I'd like to take a closer look at my season and see what went went well and what didn't. I have WKO and the Training with Power book and figure I will examine my data to tweak for next season. I am especially concerned about examining the CX season to plan for next year as I want to aim for nationals which will be in nearby CT in January.

While the above mentioned injury is likely the primary cause of my season going off the rails, I also want to rule out other explanations like over-training or poor training balance. I suspect my FTP suffered because I made sure to hit all the L5+ workouts during CX season but often missed the endurance/sub-threshold work. You discussed this on the forum earlier this month. 

Do you have any particular suggestions for the metrics and trends to pay particular attention to when assessing a season? I figure I'll start by examine TSS and TSB in the PMC chart. Any specific suggestions for addressing a self assessment of the concerns posed above?

@TimCusick
I have a question about today's training.  You say to do 3x12 minute intervals at SST with 5 minutes of recovery in between and to ride all other time in endurance.  Are the 5 minutes of recovery at endurance zone or active recovery?

Jill,

Good question.  At this time of year when the efforts are not that intense, recovery can be high zone 1 / low zone two so right at that level.  Later in the plan we will do all recovery in zone 1.

Thanks, Tim.  Also, sometimes when I add up the time of the intervals it doesn't equal the listed total workout time.  In those cases, I'm going to just stick to the listed intervals/workout and hope that the time all evens out in the end.

Jill,

Correct.  Since this is a general program with set time limits I write the best workout and let the athlete determine if they can get through, or cut it short.  They should be pretty close, mostly the cool downs are too long.  Cool downs are important but would shorten that to 5 minutes first.

Team,

Just checking in to see how everyone is doing!  Holiday week coming up, always a tough week to train and keep the weight in check but see what you can get done.

I will be writing the next cycle on Tuesday so let me know if any big issues / schedule stuff I need to deal with. 

Tim

Hi everyone--I just joined the team and want to kick things off with some Peaks training...How do I get started?
-Delna

@DelnaWeillooks like an email just went out to sign up for the next 3 months of coaching!

David Yang said:

@DelnaWeillooks like an email just went out to sign up for the next 3 months of coaching!

Thanks, @David Yang !

TimCusick said:

Team,

Just checking in to see how everyone is doing!  Holiday week coming up, always a tough week to train and keep the weight in check but see what you can get done.

I will be writing the next cycle on Tuesday so let me know if any big issues / schedule stuff I need to deal with. 

Tim

Hi @TimCusick--this seems like kind of bad timing, but I just joined the team so am only signing up for training now. Looks like I missed the base-building period...Do you have advice on how to catch up (at least a little)? Thanks!

Team,

I will need to get the list from Jules on all new sign ups, then can load plans.  For those that are new, I can load a special one month "catch up" plan for you to ease into the full plan.

Thanks

Hey Tim, just wondering when the new plans will be loaded? Thanks!

Hi Jill,


I need a list of who to post to?  I know automated but not sure who to post or who to add to the lists.  Are the same people from last quarter in?  Same levels?

Team,

I am getting multiple "sign-up" emails, automated responses and people telling me they are new sign ups.  I have plans written and ready to post but not sure who to post too.  Does anyone have a list?


Tomorrow is a rest day for all plans so I will get it sorted and post.

Jill - I am getting all types of emails, automated and direct.  I guess I can just tally but can tell you that some of the people in emailing me directly do NOT have the automated sign up so not sure which to follow.

Tim

Hi Tim. I'm renewing the program through the automated system and the choices are Cat 4/5 or Cat 1/2/3. Is that right? I thought it was Cat 4/5/3 and Cat 1/2. I just want to make sure I'm signing up for the right now. 

Tim - one of us will get back to you with the list for the forthcoming sessions this evening or first thing in the morning.

Craig Zolan
c: 917-251-1236

Thanks!  I have started cross verifying the list but like to get it write, posted the plans easy, changing a correct hard so really helps to get it right.

Tomorrow and Tuesday are rest days this week as we build into the next cycle so nothing will be missed.  

Just to keep the flow of spam going, for those that want to join the Kissena TrainingPeaks account is simple, just make sure you have a free basic account set up and then follow this link to be added:

 https://home.trainingpeaks.com/attachtocoach?sharedKey=4GWNVW2Z37OUC

OK, got the list this morning and loading plans right now.  There are a few new members that need to get their free TrainingPeaks account rolling and get the process started.  

David Yang
Delna Weil
Riley Hoonan
Erica Jacobs
Kaley Bell

Simple process:

 

Step 1: Get a free basic TrainingPeaks account from this link:  http://home.trainingpeaks.com/products/products-for-athletes

 **** If you already have an account, skip to step 2

Step 2:  Once you have your account set up, you can link it to the Team Kissena account by following this link: https://home.trainingpeaks.com/attachtocoach?sharedKey=4GWNVW2Z37OUC

 

Once I see you add to the account, I can load your new training plan.  If you are just joining, I am going to assume some basic fitness but if you need some help starting from scratch, I can load a special “Getting Started” plan to help you get caught up to the main plan, just let me know.

Hey Tim,

Just linked my account to you. Hope you got the request!

Thanks,
Delna

Got it, and plan is posted for review!

Delna, Erica and Kaley all have replied, just need David and Riley!   Will load plans when you link accounts. 

Erica - you all all set up and ready to go!  Log into your account and view the calendar, plan is there.  You should start getting emails tonight. 

Bruce,

The plan program is a generic team plan so does leave you open to some interpretation. Cycling should be fun and social so keep attending your Saturday ride, just flip the Saturday ride to Sunday (delete the original one)  then make Saturday the group day.

As far as the two week cycle, that is a tough one.  At a certain point in age makes good sense to reduce the weeks in the "on" cycle so again, that up to you.

I would ask you to read your own post again.  Just an opinion.  If you are riding at this time of year to the point where you cannot function and pulling in that ride, you might not be setting yourself up for good success in the race season.  Good dose of Tempo, SST and stuff great this time of year but when that exhausted, your body actually to tired to adapt well. 

So I'm a total newb at this stuff... What does RPE mean, and how do I assess what exactly z1, z2, etc are for me? Perhaps more direly, what kind of HR monitor should I buy...?