Great webinar last night explains BASECAMP well.  Here is the link:
https://youtu.be/rXZhjMvO7AQ  

Why Join BaseCamp?

Here is the recorded video from Tuesday..what a great team! We still have about 30 spots open and i would love to get a few Kissena members on board for16 weeks of awesome base training, TOGETHER!

https://www.joinbasecamp.com/post/why-join-basecamp?postId=5f996d5973deb500174d0d6c 

Thinking this thread might have people with answers.

I have a ride file that has two rides on it.  A ride Wednesday and a ride today.  The ride name has 12/23 in it.  I've been trying to split it into two rides and am not succeeding.  I am trying to get it into WKO5.

I tried copying the Saturday portion and pasting the selection into a new file.  I couldn't find a paste feature in the new file to do that and I couldn't figure out what window to paste the data.

I tried putting a copy of the ride into another rider's file (Fausto Coppi) in my WKO5 and then delete the Wednesday data and then import it into my folder.  I probably did that wrong, as I couldn't get that to work either.

I imported the file into the cloud version of TrainingPeaks, which saved it on Wednesday.  Then I dragged it to Saturday and tried to import into WKO5.  That didn't work either.

I took a look at WKO5 support, and couldn't find any advice on how to do it.

Seem to be out of ideas at the moment.  Anyone have a way to do this?

You can do it by deleting the unwanted section by using cut or clear function in WKO https://help.trainingpeaks.com/hc/en-us/articles/360030945331-Editing-Data-In-WKO5-Using-The-Cut-And-Clear-Functions#:~:text=Click on the label of,data will simply erase it.

The other solution is to use Fit File Tool.
https://www.fitfiletools.com/#/top

Hope that helps, happy holidays!

Tim Cusick
Velocious | BaseCamp | WKO







On Dec 26, 2020, at 5:38 PM, mugwump > wrote:

KissenaCycling https://kissenacycling.vanillacommunity.comhttps://kissenacycling.vanillacommunity.com/

mugwump commented on Kissena Coaching Program - Velocious Coaching

Thinking this thread might have people with answers.

I have a ride file that has two rides on it. A ride Wednesday and a ride today. The ride name has 12/23 in it. I've been trying to split it into two rides and am not succeeding. I am trying to get it into WKO5.

I tried copying the Saturday portion and pasting the selection into a new file. I couldn't find a paste feature in the new file to do that and I couldn't figure out what window to paste the data.

I tried putting a copy of the ride into another rider's file (Fausto Coppi) in my WKO5 and then delete the Wednesday data and then import it into my folder. I probably did that wrong, as I couldn't get that to work either.

I imported the file into the cloud version of TrainingPeaks, which saved it on Wednesday. Then I dragged it to Saturday and tried to import into WKO5. That didn't work either.

I took a look at WKO5 support, and couldn't find any advice on how to do it.

Seem to be out of ideas at the moment. Anyone have a way to do this?

John Olsson’s email about training plans this week has inspired me to think about how to organize my training in 2021. My main aim in writing all of this is to get me to commit to a plan (other than sitting on the couch and eating ice cream) and sharing my experience with those who are new to training. 

For the past decade I have generally followed structured training plans aimed at building towards target events. Last year was a break from training plans during which my focus was just maintaining some fitness and having fun on the bike. I am optimistic that we will see SOME racing in 2021. My Magic 8-Ball tells me that aside from Zwift races, we might only see a few gravel, TT and mountain bike races this Spring given that they can stagger fields and maintain distancing more easily than road racing. My money is that we might start seeing some legitimate road racing as early as the Summer and almost certainly in the Fall. Personally I am aiming for Cross season. 

So how do we train for an uncertain race season? I intend to start building a base - which may actually end up being for more weeks than originally intended given the pandemic. Even if we don't end up racing, I should have good fitness when the weather improves. If racing resumes early I will be able to build for it and if not, I will maintain my base fitness and build toward cross season (I hope). 

Here are a few thoughts specifically about Base training that have worked for me. I find Veloscious’ training plans have helped me get high levels of fitness - and importantly - be able to maintain that fitness through a long cross season. I think you can’t go wrong with using one of the plans included in your Kissena membership. Having said that, if you have a training approach that works well for you - then by all means stick to it. 

Here are my recommendations for the Base period

• Its good to get around 8-12 weeks of Base in which the focus tends to be on volume instead of intensity. 
• Volume typically means 8-12 hours (or more) spread across 5 days of riding a week 
• Better to ride 5 days a week than 3 - even for same total time - consistency in training week after week pays dividends
• Most plans use 4 week cycles during which you ramp up TSS (training stress score - see Training peaks and Tim’s webinar) over 3 weeks followed by a recovery week. This creates more adaptation than simply adding 1 -2% more intensity every week and never taking a recovery week
• Test every 4 weeks: usually 1, 5 and 20 minutes to get estimates of VO2max (aka FRC) and FTP
• Tim and others recommend mostly riding around 70% of FTP during Base period (e.g. FTP of 250 watts would mean lots of time at or below 175 watts). This is the most debated idea as some coaches recommend including more Sweet Spot training and let’s face it - It’s fun to ride harder than that. It’s probably safe to say that if you are planning on having a long race season (or multiple seasons e.g. road and cross) AND you have the time to do so, that you’ll race longer and fresher if the if you keep volume high and intensity lower during Base period. You will add more intensity in the Build period
• Having said that, it’s still okay to have a high intensity day each week (e.g. Zwift race, group ride, intervals). 
• Great to have one LONG day in the saddle every 1 to 2 weeks. I personally have found this and training consistency to have the greatest impact on my overall fitness over time. 

You can implement ALL of these recommendations by following a training plan. After 8-12 weeks you’ll have great foundation to build intensity. I haven’t tried Tim’s “time crunched” plan, but I suspect it includes more sweet spot riding earlier in the season for those who prefer that approach. 

If you want greater detail about why Veloscious develops their training plans the way they do you can watch Tim Cusick’s webinar below. It’s aimed at coaches and refers a lot to WKO5, but it covers a number of these ideas in greater details. The part I found most interesting is that in a time when coaches seem to espouse using one approach versus another (Pyramidal, High Intensity - Low Volume, Polarized, etc.) he proposes focusing on using the blend that makes the most sense for the goals of the particular meso-cycle: In other words, you change the mix across the season.

Thanks for sharing that link Patrick.  Your comments are an excellent summary and if people have questions, I would be glad to help please post them here. 

Hello,

I do have a question. Like ftp test and the heart rate I get how it directly impact the training. Basically from there the training zones are set.

But I never understood Vo2max. Y never set any number from there into Training Peaks. Also, what would be the conversion of a 5 min watt récord into Vo2max?

Thanks

Vo2max is not a very useful training metric.  It can help us understand a part of an endurance athletes potential, is a way to track aerobic fitness and can be applied to the development of training zones.  Functional Threshold Power is easier to establish, test and utilize in every day training.  For most people a max 5 minute effort is a general "proxy" for p@vo2max and can be used as such as long as you know it is "general". 

A WKO5 Question.

I've been studying my "horizontal cycling workout pack DEFAULT" chart to dissect my time trial performance.  Somehow, I zoomed the peak 20 minutes of the effort, and now I can't unzoom it to see the whole effort unless it's oversized.  I also have more metrics on it than I want, and I'm not even sure what metrics they are.

How can I restore to the basic chart?

That sounds like an updated chart from WKO4, you would be better using the WKO5 views, much simpler and robust.

Here is a link on how to find the new Views: https://www.wko5.com/open-view



To specifically answer you question, click on the word selection and then “Zoom Previous” to zoom back. I attached an image.







[cid:image001.png@01D723F9.ECBA2510]



Tim Cusick

Velocious | BaseCamp | TrainingPeaks WKO

@TimCusick

thanks.  I corrected it.

Is there a chart or dashboard you recommend for looking at ride data that show power, speed, cadence, HR, altitude?  

when pulling out intervals, I liked the "stacked" chart, where I could eyeball the chart and look at a map and add intervals easily post-ride.

Hi Kissena Members.  Coach Kathy here to help you get set up with a Spring training plan. 
But for the new members here are a few details necessary to get you set up. 

1. Set up a Training Peaks Account-
1. To start training, collecting data is important and the easiest way to collect data is to set up a free TrainingPeaks account, and if you want to use one of our training plans you will need this account.  They have free simple basic accounts or if you want to see more data analysis you can purchase their premium account.  Once you have set up your account you can use our Velocious coupon code for a free plan, and load the  Velocious training plan to your account.  Training Peaks will then send you daily emails with your workouts or you can go to their site and see your calendar and what workout is on the schedule. Here is the link to getting your TP account. https://www.trainingpeaks.com/athlete-features/

1. How are you going to Train?  Power, Heart Rate or Perceived exertion? All of our plans use these methods of training
1. Training with power is the best method, it is the most accurate as well and the most motivation way to train. Power meters are expensive but if you can afford, it its worth the cost, if you are serious about training.   Listen to coach Tim explain why: https://www.joinbasecamp.com/gettingstartedwithpowertraining 
2. Heart rate- HR monitors are inexpensive and is the second best way to keep track of your training 
3. PE (perceived exertion)– Can be done, but is difficult as “feelings” are often incorrect so training might be too low or too high.
2. Training is for all ages and types of people.  Everyone that trains and follows one of our training plans will get faster and stronger.  Age, physiology, training maturity and lots more all weigh into how quickly will you respond, and how strong and fast you will get,  but everyone can get better.  If you have health issues, you should talk with your doctor and get approval from him or her before you start training
3. Plans can be altered to fit you and your lifestyle.  See our user guide for ways to alter them as well as other tips on trading group rides for workouts etc. https://www.velociouscyclingadventures.com/training-plan-user-guide

Kissena members,

Hi Coach Kathy Watts here to help! Now is the time to get on board with an inseason training plan to get you ready for a June EVENT or RACE. 

Part of the benefit of your Kissena subscription are free Tim Cusick training plans to help you get ready for your upcoming events. 

All of are plans are available to Kissena members but to make it easier to navigate the plans I have looked through your surveys and grouped you into plans so that some of you can train together. 

We now have an online user guide to help you with your plan.  https://www.velociouscyclingadventures.com/training-plan-user-guide

Here is my recommendation for plans to use for the next several weeks.  Just click on the link and enter the coupon code for 100% off the plan and it will load into your training peaks account. 

Advanced rider, high fitness 9-13 hrs a week to train

For those of you who have been riding a lot this winter and currently have high fitness, our 8 week Polarized Plans will shake things up a bit and push a peak for the end mid to end of June.  This training method works well for long time cyclist as a build to peak plan once a foundation has been built.

Polarized 80/20 8 Weeks to Peak Road Race – coupon code Kiss100

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-138849

Intermediate rider, medium fitness 9-12 hrs a week to train

If you have been training and riding some the last few months and in medium fitness and want a more traditional pyramidal approach to training this 8 week to High Performance racing and will also have you ready to race by mid to late June. 

Save Your Season - 8 Weeks to High Performance Road Racing - Classic Zones- coupon code KissSYS

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-114686

Beginning- intermediate rider, low to medium fitness – 3 volumes

If you have not been training or consistently riding in the last few months and in low fitness 12 week plan will get you on board in a hurry.  8 weeks of foundation building and 4 weeks of build have you riding strong by mid July. 

Base Building Plus - Road Low Volume - Classic Zones – 6-8 hours per week – coupon code KissBBPL

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-203647

Base Building Plus - Road Medium Volume - Classic Zones – 8-10 hours per week – coupon code KissBBPM

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-203648

Base Building Plus - Road High Volume - Classic Zones - 10-12 hours per week– coupon code KissBBPH

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-203646

Intermediate to Advance Rider – Time Challenged 6-8 hrs a week

Time Challenged Cyclist - Undulating Periodization Base and Build - Classic Zones – coupon code KissUN100

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-151935

For those of you who have been riding for years and are generally “permafit” and have a limited amount of time to train, our undulating plan is a 20 week plan that will keep you fit all season long by working threshold for a month, then working intensity for a month, then back again.  

 

I hope this helps.  I you need more help choosing your plan, please email me at kwatts@velociouscyclingadventures.com.  

thank you and good luck

Kathy Watts

KathyWatts1 said:

Intermediate to Advance Rider – Time Challenged 6-8 hrs a week

Time Challenged Cyclist - Undulating Periodization Base and Build - Classic Zones – coupon code KissUN100

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-151935

For those of you who have been riding for years and are generally “permafit” and have a limited amount of time to train, our undulating plan is a 20 week plan that will keep you fit all season long by working threshold for a month, then working intensity for a month, then back again.  

 

Hi Kathy,

Does this plan work for mountain biking?

I want to do a single speed 50 miles race in september. I was thinking of going to the trails on the weekend instead of the group ride. Or should I keep that group ride and replace the saturday high intensity with a higher intensity trail ride?

Also, I planned to complete the plan 2 weeks before the race. Too soon?

Thanks a lot.

Looking for a little bit of advice... 

Basically, been riding around 9 to 10ish hours 6 days a week since mid 2020, including a run once a week, pace has been super chill tempo, de-training has been strong, pandemic weight is real

As the world comes back, looking to find a little bit of fitness as cyclocross and a couple of hard events are entering the radar.

Some goals:

• Farmer's Daughter Gravel Grinder Aug 15 (4 weeks from now)
• Whirlybird Cyclocross (8 weeks from now -- essentially the start of cyclocross season)
• Charm City Cross October 2nd & 3rd -- this is the A event
  
• One 5 km run a week (this can be chill easy social gossip pace)

I'm thinking of jumping next week starting with Polarized Advanced - 8 Weeks to Peak FTP - Classic Zones but only doing the first 4 weeks. This would be get me to the Aug 15th event. 

And then shifting to Polarized Advanced CX - Classic Zones - Cyclocross (8 week program) also focusing on the first 4 weeks of that program to get to Whirlybird, then depending on how is it going, take a little training break or continuing with the next 4 cyclocross weeks.

I can probably fit the 5km run on the easy days or brick days.

Other than maybe going a fully custom, any comments, considerations, suggestions?

would I be better served going a different route? 

If this works out, any suggestions on what could be done after? how do I get to October sharp?

thanks!!

Eloy

Eloy,  that sounds like a good plan as it give you some building on top your existing aerobic fitness AND has some good "check point" events to see how progress is going.  I am assuming you current rides (and resulting fitness) suggest pretty solid aerobic foundation, if not...might suggest something different so let me know. 

Thanks, Tim, appreciate your response.

The challenge of course would be to agree on what qualifies as "solid aerobic foundation" -- If not as solid as it should what please would be the suggestion?

I have followed the polarized plans before, but my fitness then was definitely higher.

That said, my ability now to ride endurance for hours and zone two forever is well, solid-ish. I have become a true base miles pro. 

As outlined, it'll be 8 weeks mostly focused in FTP/SST workouts. I could just go for it, and try my best to be honest on progress, adjust if needed. 

Again, thanks so very much!!

That said, my ability now to ride endurance for hours and zone two forever is well, solid-ish. I have become a true base miles pro. 

That qualifies as yes ;-) 

thanks, Tim!! 🙏 

and best of luck in Tokyo! the whole team will be watching and rooting for Amber!!!

Tim and Kathy

Eloy's post has prompted me to get my butt off the couch and start preparing for cross season. I have a pretty solid aerobic base but haven't been racing road or getting the high intensity workouts that I used to put in pre-pandemic, which means my FTP is weaker than in the past. I've got some work to do on that and some high end/repeatability. 

I have used the polarized CX plans in past season with some success, but am thinking that my lack of FTP means I should probably be doing a bit of sweet spot to push up threshold as well as working on the repeatability of short high intensity efforts found in CX. 

Where would you recommend I start? Season starts about 7 weeks from now and should last about 2 and a half months. I don't really expect to be in top shape for 8-10 weeks. Would you recommend the 10 weeks to peak CX or the block training CX program? I am assuming I might replace some workouts with some sub-threshold work in the first couple of weeks to build some threshold? Any other thoughts?

Thanks
 

Good questions Patrick.  The biggest challenge is one of "underlying fitness".  When you think of FTP as a marker, it most relates to your "metabolic fitness".  So look back over the last 3 to 5 years and see if you can roughly figure out an annual average.  Lets say a loose review says 250 watts as your annual FTP average.  Now go out and test and look at your current FTP.  How does that compare?  If you are not at least within 5-10% of your annual average, starting with a very aerobic block will actually allow you to build a higher performance at the end of your 10 week period. (maybe this one https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-118326).  Now if your current FTP is closer than 5%, then you plan sounds like a good one.

I assume that when you say “annual average” you mean my typical FTP this time of year/going into cross season, not a mathematical average for the year (that includes off-season)

Yes on annual average, can just estimate it. The example was just some general thoughts, not meant to be too specific but gives some solid guidance. 

PatrickGrehan said:

I think the plan you linked is a build phase plan right? (Link didn’t work for me). Sorta makes sense that I should start there as I had previously completed (loosely) a base plan this spring into summer following time off the bike this spring. 

https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-118326

The plan I linked is Build Phase (part 2 of full season).

Thanks Tim

also, we are rooting for Amber!

Thanks Patrick!  Strangest Olympics ever and heartbreaking to not be there but still exciting! 

Hi Tim and Kathy,

I’m on the verge of completing the 1.2 Winter base program. While I was a little skeptical of doing a “winter” program in August, it was exactly what the doctor (coach?) ordered. I definitely feel a greater level of fitness (ftp, but also repeatability and endurance) and think I’m ready to focus on intervals and other cross efforts. 

The main difference is the scheduling of intensity, basically the rhythm of the training.  If you have a really deep fitness, the intensive block is best but not sure you are there yet.  10 Weeks to peak is more of a pyramidal approach with some additional "mid intensity" work vs the polarized training plan which is more "hard on hard days, easy on easy".  Hard to say which is best for you as really a matter what you respond to (and your strengths and limiters) but the "to peak" plans are good builder and I like a little better for CX vs. polarized approach.  Why?  Polarized training is a good peaking tool but CX is success is based on holding a high tempo power for extended time which polarized is not great at developing.  Hope that helps.