Speaking of testing; prepare to incorporate this into your brew!

https://www.technologyreview.com/s/602248/how-to-make-a-smartphone-detect-anemia/

Rest well tonight and tomorrow as 2017 Season Begins tomorrow night!  Don-t forget to sign up and join the 2017 overview webinar.  I will lay out the entire season overview and periodized plan.  Please register for Kissena Preparing for 2017 on Sep 26, 2016 8:00 PM EDT at: 

https://attendee.gotowebinar.com/register/2868570138969204994

Review cross training plans, 2017 training process and season over view.

After registering, you will receive a confirmation email containing information about joining the webinar.

Brought to you by GoToWebinar®
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Thanks Tim! I unfortch have a bike fit with Red Beard scheduled tmrw evening (unfortch for missing the webinar, not the fit). I assume the webinar will be posted for future viewing?

It will be recorded and posted here.  I still owe you information on the test, will post hopefully today been a tad crazy with worlds prep stuff...

Sadly won't be able to tune in live, but look forward to watching later

Team Kissena,

Thanks to those that attended the webinar, tried to keep it short and focused.  Here is the recorded version for review.  I loaded all the prep plans with cross training exercises to all (except those on the CX plans).  I am also attaching the season plan overview document and the functional strength program.  If you want me to remove the plan from your account let me know.

https://www.youtube.com/watch?v=qUeAGnnejB0&feature=youtu.be

Tim, thanks for posting the workouts on TP.  Question, for the cadence workouts I like to use my rollers but I use a lot more energy (and have increased heart rate) while maintaining power in Z2.  

Any adjustment thoughts?  For example, should I maintain a Z2 power and shorten the workout, or maintain a Z2 heartrate and go for the full hour?

How can I sign up for the next quarter? I can't find a link to wufoo form on this thread or in email. I want to sign up for road plan, not cross

All, I will be sending out an email in the next few days to sign up for Q4 coaching

Scott,

Use the rollers, your HR is higher as you note but should be able to keep power reasonable.  If needed reduce the high cadence time and just spin in Z2 power. 

SeanMiles said:

All, I will be sending out an email in the next few days to sign up for Q4 coaching

Thanks Sean

@TimCusick, thank you as always for your coaching. Your webinar has me excited about the 2017 season. When I first joined TrainingPeaks last January, I wasn't sure what it would be like. I've not only benefitted physically from a periodized plan (who doesn't?), I also found that I enjoy the structure. (It complements my unpredictable job.) I'm curious to see how taking on the full plan—especially cross-training and strength training in the coming weeks—would pay off during the road racing season. What especially resonated were your webinar comments about finding balance and building strength in parts of the body not directly related to cycling. I feel like I really I need that.

Yet I'm currently in week two of a twelve week cyclocross plan. In an earlier exchange on this forum, you suggested I could pick and choose workouts from the CX and offseason road plans as they suited me. At the time that sounded exciting, but looking at the plans loaded into my app, I've begun not to trust myself, a training neophyte, to make the right choices. I worry I'll choose poorly and miss out on the advantages of both plans. I'm also worried that the winter transition from CX plan to road plan would be difficult. I wouldn't want to feel like I'm playing catch-up, or worse, to burn out. Starting the road plan now seems appealing because it's all laid out—I like to know where I'm going because it helps me feel purposeful—and the workouts offers some variety that I currently lack in my weekday morning training laps in the nearby park. At this moment, I'm leaning towards abandoning the the CX training plan, but still doing four to six CX races in the coming months, while following the offseason road plan. What are the pros and cons of that approach? 

Hey @TimCusick
When will you be loading the next series of cx plans?  

Posted!

Tim Cusick
TrainingPeaks WKO4 Product Leader
717.515.5382 / tim@wko4.com

Posted! 

Max, very sorry I just saw this post now.  If in doubt, the CX plan is too hard.  Rest is better but not full rest....you dont want to lose a lot of fitness but need to spend some time without the intensity!  I have a really great base plan written for the team that I will post shortly so jump in!!

Tim, with some of the strength training, it has gotten me thinking that I can do most (if not all) of these workouts at home with my own weights, or in the park, without having to join a gym ... in NYC they are absurdly expensive.

Do you have specific weights (dumbells, kettlebells, along with weight ranges) you would recommend having at home?

Scott - I designed it just for that.  Tough to say on weights but don't get caught up in doing the "most weight" focus on form and increase repetitions as needed.  

Team,

See below for link to sign up for Q4 coaching if you have not already. Everyone who was signed up for Q3 will lose their coaching 10/17 who does not renew. The original E-mail was sent out on 9/28.

http://kissenacycling.us6.list-manage.com/track/click?u=7107f77b475374b976bed0bb2&id=72c801491d&e=6715798278

@TimCusick, I'm enjoying your functional strength and cardio workout plans. I'm trying to get better at stretching before and after exercise, as well as on rest days--but I'm realizing I could use some guidance. Ideally something like ExRx.net, but for stretching. What's a good resource? 

That core vid is totally sergeant hardcore.

at the risk of veering too far from stretching..., when short of time, I have found this super quick core vid (about 9 minutes of exercise) brutally effective

https://youtu.be/bHTC1A-rI7g

in an ideal world I do it multiple times a week, in reality I do it maybe once a week

I go to New Leaf Pilates on 9th street and Prospect West, without their guidance I would have not been able to ride today.

Team - Looks like we have all new signup sorted thing are ready to roll!  Going to post the next (First of 2017 plan) training cycle on Friday so I can tweak who is in what "category" over weekend if needed.  Hope everyone doing some cross / functional strength building!  

Lots of improvements from stretching can be gained for cyclist, we totally shorter our hamstrings and hips!   

Core strength rocks!  I hate video like that as the person doing them "talks you through it" casually while you are writhing around on the floor in burning pain....make me feel so soft.....

Team - Posting training plans today.  A few things of note:

1. The first two week are a tad odd, they are "prep". Week one is good base riding but week 2 is a full four days of power testing.  I would like to have each member build a full power profile.  This can be done automatically is your TP account is a premium, if not I will share a simple spreadsheet for you to enter your test results and get a good idea of your power profile.  If you do not have power, the tests are still good workouts but will specifically need the 20 minute test to measure 
2. Once you have a good profile and FTP from the test, I will share a short video on setting your training zones to ensure you are doing work at the right intensity.
3. That means the season plan really starts week 3 of this cycle.
4. I changed the Functional Strength Program "look".  I forgot I had the old library in this account, we have updated the program and improved instructions and support.  Same stuff, better explained.
5. If we get your plan "category" wrong, please email Debi@wko4.com and let her know which you want.

Let me know if questions! 

Tim, i just paid up for this quarter (sorry for the delay).  Please update my account at your convenience.  thank you!

To all who are on the CX plan, I ask: where do you do the 30/30/30/30 workout, when you want to include grass/dirt? 

Hi @TimCusick
Will you be loading new plans today?  

 Tuesdays 'VO2MAX TESTING CCTEST' workout calls for a 5-minute Vo2 Max set. What are some other metrics people are using to gauge improvement? (Aside from FTP)...

New plans coming, sorry some confusion about who in or out, we will load in a bit.  Today rest day....