All,

An email is going out to everyone, but please see the link below to sign up for Q3 coaching.

https://kissenacycling.wufoo.com/forms/scmvbtq19hzz0f/

The main set on Wed calls for a 5 watt increase every 10min for an hr (starting at a low Z3). What would be the HR equivalent each 10 min? I am thinking maybe 10 BPM every 10 min would leave you at Z5 for the last 10min?

5-ish bpm every 10 minutes. cheers. 

Team - I am very sorry but I stopped getting emails and missed some posts.  I won't let me verify my email address now.  I am VERY sorry to not reply.  If I don't reply feel free to email me at TIM@WKO4.com.

I am will post workouts over the weekend for next cycle but was hoping to get some feedback on August.  I know some might be wrapping up soon and other might have a big event focus yet.  What is left in the typical schedule?

Personally, like last year, I'd love to transition into Cyclocross.

Hi @TimCusick
There are a few of us that are focusing the rest of our season on the Green Mountain Stage Race over Labor Day weekend.  If you have some adjustments for that, many of us would greatly appreciate it!

Thank you!

I've got 100K with 10k feet of climbing on 8/20 for D2R2! Then transitioning to CX for the fall like Eloy.

So the rest of my season is...how do you say...all about getting dirty.

All - Still cannot get email working but have prepared items. I wrote some different plans based off the feedback but that will  make posting them a bit more complex.  Please notify me via email if you want the:

1.  Standard Plan as you have been getting
2.  The Green Mountain version
3.   or want to start the transition to CX (more in next post)

Please email me at tim@wko4.com.  If I do not hear from you by tonight, will assume standard and will post.

Today is a rest day so no workout planned

For CX - give me a day or two and I will write you a full 12 week plan based off a "generalized" season.  Last year tried to keep both up but was too confusing.  This plan will be transition and build for CX.  As most know I will recommend a longer rest period for the transition. 

All - I loaded the standard plans for now to all so you can review.  If you request the CX plan or the GMSR version, will switch them out.  

I'm curious to hear how many of you commute in addition to your training – and if so, about how much? I find it difficult to balance the two, and have often wondered if (perhaps you can weigh in here @TimCusick) if my ~24mi (round trip) commute is just adding "garbage" miles that are limiting my ability to really push it in training?

Looking at my last two weeks of commuting (which were typical effort-wise), they average out to the following time spent in zones:

z1: 17.7%
z2: 43.2%
z3: 24.2%
z4: 13.3%
z5: 1.5%

So, to re-iterate, if I'm putting in 2 hours / 24 miles of the above kind of effort on an almost daily basis in addition to my training, is that going to hurt the results I could be seeing in training?

BenFinoRadin said:

I'm curious to hear how many of you commute in addition to your training – and if so, about how much? I find it difficult to balance the two, and have often wondered if (perhaps you can weigh in here @TimCusick) if my ~24mi (round trip) commute is just adding "garbage" miles that are limiting my ability to really push it in training?

Looking at my last two weeks of commuting (which were typical effort-wise), they average out to the following time spent in zones:

z1: 17.7%
z2: 43.2%
z3: 24.2%
z4: 13.3%
z5: 1.5%

So, to re-iterate, if I'm putting in 2 hours / 24 miles of the above kind of effort on an almost daily basis in addition to my training, is that going to hurt the results I could be seeing in training?

I commute 15 miles each way & find it best to save the workout for the evening ride (helps if you work near prospect park or central park) & use your post-workout evening commute as a long, slow (Z2) cool down

I hear this question a lot and like so many good questions, there is more than one answer.  First off lets start with "garbage" miles.  This is a term that gets used a lot.  All "miles" are good and at the core, training (in this case more miles) is better.  I know that might be quick response to "fatigue/over-training" and wasting time but my point is just that, it is relative.  To me, "garbage miles"  should face two comparisons.  1.  Are they replacing something of higher quality?  2.  Is the cost of these extra miles worth the benefit?.

So lets look at your scenario specific (as best we can).  

1.  You state you are adding these miles and show time in zone.  Are these replacing something better?  Are you not doing real workouts as your time on the bike is "consuming" all your training time?  Is this riding time pure and simple..."extra time" not interfering with your scheduled training time?  In your example, it seems like this is generally extra from a schedule sense and not stopping you for training so, to me, not garbage (specifically to this point).  If you are replacing workouts with this commute I would say different. 

2.  The core of your question was about fatigue.  This is not a black and white answer. The reality is all training elements should be looked at in a "cost / benefit" way.  Yes, riding this extra 2 hours a day (assume 5 days a week) in the zone distribution as you lay it out does create some extra fatigue (for those using TrainingPeaks, TSS and PMC you can see measure of increased stress, my guess at the pace you list is 400tss+ a week so, substantial).  So you need to measure the resulting fatigues actual effect on your workouts.  If you cannot compete more than 30-60% of the actual prescribed workout then might be pretty easy to see that the resulting fatigue form the commute miles (cost) is not worth the benefit (comparing additional training time gained from commute vs. the execution of quality workouts).  Now, tell me you are complete 80-90% of the workouts and I would probably say different.  The added benefit of 10 hours of aerobic duration vs. the loss of 10-20% of specific training workout (completion of) would more than likely result in a different cost/benefit result....meaning the cost of losing 10-20% of specific workouts (like failing to complete last interval) is overcome by the benefit of adding significant aerobic duration.

I know the above is a generalized answer but the reality is it needs to be due to the fact the solution is an "individualized" one as there are more variables then you supplied that you need to consider:
1.  Loss of sleep - need to get up earlier?  Is this slowing recovery?
2.  Job stress - riding into a highly stressful job can leave the body struggling to recover all day 

There are more but think you get point.  

@TimCusick that is incredibly helpful - thank you!

Tim, I have to be away from the bike for 11 days for work travel. Only option to maintain fitness will be running. Any suggestions on workouts when away from the bike?

Scott - always tough as introducing new stimuli comes with new fatigue and potential issues.  That being said, a good workout (that to me is better then running) is stairs. They can be found everywhere and workouts are easy enough to do.  Stair climbing might mimic cycling "demand" more then running and actually can be less impact.  Find a local stadium or park with bleachers or longer stairs and do intervals.  Start with something like 5 x up and down as 1 interval and complete 5 intervals.  Progress based off feeling. Walk as a warm up and warm down (30 minutes of walking is better for you then you think).  A note, stairs can make you sore, easy enough to do a set or two at home before you go....

TimCusick said:

Scott - always tough as introducing new stimuli comes with new fatigue and potential issues.  That being said, a good workout (that to me is better then running) is stairs. They can be found everywhere and workouts are easy enough to do.  Stair climbing might mimic cycling "demand" more then running and actually can be less impact.  Find a local stadium or park with bleachers or longer stairs and do intervals.  Start with something like 5 x up and down as 1 interval and complete 5 intervals.  Progress based off feeling. Walk as a warm up and warm down (30 minutes of walking is better for you then you think).  A note, stairs can make you sore, easy enough to do a set or two at home before you go....

Great, thank you for the suggestion!  Yes, when I ran a 10k at the end of May I was extremely sore for 3-4 days afterwards (although my cardio fitness was in great shape).  

How'd the pyramid workout go for everyone? That was tough!

I could not do it in the park since 2 trees were down. I find these type of exercises more useful on a trainer.

Yep, did mine on the trainer

I missed yesterday's pyramid workout because of a stupid work deadline but I want to try it another day. However, I usually have trouble nailing the zones during shorter interval workouts because I train with a heart-rate monitor instead of a power meter. Any adjustments I could make to better complete this specific workout using LTHR, @TimCusick, or should I trust myself to mostly go by feel? I plan to do it on the trainer. 

Buy a power meter :-) !  

It is hard due to the ramp rate of your heart rate, takes time for the HR to rise and give you insight into the effort as it is a trailing indicator.  A simple old school trick.  Before an interval select the right gear and "mark it" (know what it is).  Track speed after about 45 seconds (once HR is hitting target and you are "leveled off").  Note the speed and gear.  Next interval, use same gear, same resistance and target that speed right from the get go....fine tune if need different gear or something.  Then do interval off gear and speed ratio.  

Thanks @TimCusick I appreciate the trick. Believe me, I'd love to get a power meter. It's on my list. 

So, another question, this time about today's (Thursday's) Hour of Power workout. I'm not understanding the directions. It's the Pre-Activity Comment that's tripping me up. It reads, in part: "Settle in at the low end of FTP (high tempo) and make sure you hit the surges." But what are the surges? Here are the workout instructions for MS1 as displayed on my account: "FTP Builder intervals. Complete 1 x 60 minute intervals in your TEMPO zone." Does this look right to you? I feel like I'm missing some words here.

Wow, not sure how that happened, supposed to be a short attack, 10-15 seconds at about 125% of FTP every 5 minutes (in the tempo)....sorry about that.

Thanks @TimCusick

Hey @TimCusick any tips on how to adapt tomorrow's Tempo Ride Progressive for heart rate? Sorry! I'll get a power meter soon

Yes - go into your TrainingPeaks account and set your Heart Rate Zones to Andy Coggan HR Zones and use those, they will track very close on this type of workout. Take a look at the range, and just make sure the HR is going up "through" the range.  

@TimCusick I have my zones set up already - I meant more specifically the heart rate equivalent of the 5w increase in this workout. Thanks!

Just progress through range.  So say your Tempo zone is 140-155bpm.  Start at 140 and progress at few beats every 10 min, try to push the last 10 minutes at 155.  Hard to be exact but just keep building HR through, if it spikes too fast, slow down a bit.  The goal is to be progressive so doesn't need to be too exact.  The reality is you will have some cardio drift for a steady effort so make sure you progress through the whole range (start at 140 and end at 155 in my example)

@TimCusick awesome thanks a bunch for spelling that out - worked like a charm https://www.strava.com/activities/655126585/shareable_images/map_based?hl=en-US&v=1469619871