Kona 2017 Predictions

[EmJayZA]

What setups do you guys have? brands, cost etc. It was the cost that has kept me from jumping in in the first place. 

 

Also, do you train with a team/group who deciphers and sets power training for you, or are you going at it man-alone and just using the net for training guidance?

 

Interested to hear what everyone is using. I would love to get one in time for East London. 

 

All my training is done with power, with the exception of my long rides. I do my training on a Wattbike during the week. About to buy a Smart trainer soon though. 

 

My training is broken up into the following:

 

Monday - Recovery Ride (40 mins) 

Tuesday - Tempo Ride (90 mins) (long sets at close to FTP)

Thursday - High Intensity Ride (60 minutes) (with intervals to build fatigue resistance). Set 1 tires the legs out, and the rest of the sets are done while the legs are fatigued. Hardest workout of the week. Feel this the entire day. 

Saturday - 3 to 4 hour long ride with no power. HR bounces between Z2 and Z3 and will do some intervals and push harder on the climbs. 

 

My long rides are more about saddle time and enjoying my time on my bike. I don't think about it as a training ride. I always seem to end the ride with trophies and a general trend upwards in terms of speed. So happy for the time being. 

[_David_]

What setups do you guys have? brands, cost etc. It was the cost that has kept me from jumping in in the first place. 

 

Also, do you train with a team/group who deciphers and sets power training for you, or are you going at it man-alone and just using the net for training guidance?

 

I have Garmin Vector 2 power pedals and I've been using https://www.myprogramgenerator.com since March this year and I'm very happy with them - Freddy Lampret knows his stuff.

 

Have a look at DcRainmakers power meters buyers guide:

https://www.dcrainmaker.com/2016/09/power-meters-buyers-guide2016-edition.html

[shaper]

What setups do you guys have? brands, cost etc. It was the cost that has kept me from jumping in in the first place. 

 

Also, do you train with a team/group who deciphers and sets power training for you, or are you going at it man-alone and just using the net for training guidance?

I have a stages PM and the same crank on both my TT and road bike, so is easy enough to just transfer the stages crank arm to which ever bike I am riding/training on.

 

I also have a Cyleops Magnus smart trainer that I use during the week for my workouts and intervals.  Whichever bike is not being used on the weekends will be set up on the trainer.

 

As it is road bike racing season at the moment, the stages PM is on my RB and the TT bike is on the trainer.  After 94.7 will be swapping to the TT bike to start building for EL, so the PM will move to my TT bike and the RB to the trainer.

 

As for training, I have a number of programs that I use all on Trainingpeaks (depending on time of year and if am building to a race).  The first thing you need to do once you get a PM is an FTP test and accept what results you get.  That will be your benchmark and any of the workouts from a program will be done as a % of FTP.

 

As for deciphering the info, depends how OCD and how much of a data junkie you are.  Trainingpeaks gives me a lot of info (CTL, ATL & TSB), but I also use Golden Cheetah which gives me a lot more info and customisation of graphs, tables and analysis.

 

Also depends whether you are coached or self coached with regard to training and setting workouts/targets etc.

 

Me, I self coach, been doing it for many years, so know what my body can take (or not as the case may be) and also know what works for me with regard to training and areas I need to work on.

[Chris_]

good info, thanks both

[shaper]

Here a free 8 week Stages PM training program on Trainingpeaks https://www.trainingpeaks.com/training-plans/cycling/tp-74350/road-stages-power-primer-new-power-meter-user-7-12-hours-per-week

 

If you look at the sample workouts you will see that they specify Zones (% of FTP) to do the workout in, which is based on Andrew Coggan's Power Zones https://www.trainingpeaks.com/blog/power-training-levels/

 

BY having done an FTP test, you can then easily create a spreadsheet and calculate your upper and lower power zone numbers, (i.e Zone 2, 56-75%) so then you know what your PM reading should be when the workout tells you what zone to be in.

 

Edit:  Some more plans here http://home.trainingpeaks.com/products/trainingplans/affiliates/stages-cycling/8-weeks-to-win

[Chris_]

I spent quite a bit of time pre-IM at Cyclezone in Rosebank, So I've done the FTP test. I've since tried to take it over to the wattbike at Virgin, but training there is picking random wattages and making my own plan. As long as it hurts - it must be working right?!

 

I've spent a lot of time on the trainingpeaks website too, I like (reading about) the science of training, but for some reason I don't take it over into my own practical training...

[EmJayZA]

I have Garmin Vector 2 power pedals and I've been using https://www.myprogramgenerator.com since March this year and I'm very happy with them - Freddy Lampret knows his stuff.

 

Have a look at DcRainmakers power meters buyers guide:

https://www.dcrainmaker.com/2016/09/power-meters-buyers-guide2016-edition.html

 

Who is your coach if I may ask (if you have one)? 

[shaper]

I spent quite a bit of time pre-IM at Cyclezone in Rosebank, So I've done the FTP test. I've since tried to take it over to the wattbike at Virgin, but training there is picking random wattages and making my own plan. As long as it hurts - it must be working right?!

 

I've spent a lot of time on the trainingpeaks website too, I like (reading about) the science of training, but for some reason I don't take it over into my own practical training...

If you already have a Trainingpeaks account (free one), you can buy those Stages plans (they are for free) and you will then have them in your account.

 

It would be easy enough to upload a plan to the calendar and print out the weeks workouts from traininpeaks and take with you to use on the wattbike at the gym so at least you could have some of your own practical training similar to what you would have got at cyclezone.

 

With regard to the random wattage on the wattbike, it is why I eventually bought a smart trainer so that I knew my training was constant and also ensured that I could train as some days I went to the gym and you ended up hanging around waiting for a wattbike to become free.  I used a wattbike for at least 1.5yrs before I got a smart trainer which have had for about a similar time.

 

If you do decide to get a power meter, you do not necessarily need to get a smart trainer as well as you can use your power meter with your bike on any trainer and adjust the resistance manually and via the gears to attain the power zones.  Similar to what you do with the air or magnetic brake on the wattbike..... at least then the wattage will not be random

[EmJayZA]

I spent quite a bit of time pre-IM at Cyclezone in Rosebank, So I've done the FTP test. I've since tried to take it over to the wattbike at Virgin, but training there is picking random wattages and making my own plan. As long as it hurts - it must be working right?!

 

I've spent a lot of time on the trainingpeaks website too, I like (reading about) the science of training, but for some reason I don't take it over into my own practical training...

 

This is why I think MPG is fantastic. Their training program is very specific, down to HR and power / speed. If you need something that does all the pre-thinking for you, that is it. 

[SwissVan]

I spent quite a bit of time pre-IM at Cyclezone in Rosebank, So I've done the FTP test. I've since tried to take it over to the wattbike at Virgin, but training there is picking random wattages and making my own plan. As long as it hurts - it must be working right?!

 

I've spent a lot of time on the trainingpeaks website too, I like (reading about) the science of training, but for some reason I don't take it over into my own practical training...

It helps to keep it simple... . By all means know your zones / limits and apply them to your training.

 

I firmly believe bike training is becoming way to complicated, there are only so many hours in a day and if you are training for Triathlon, time is even more scarce.

 

I’d leather spend the time training or recovering....than poring over a computer screen at stats, figures and graphs.

[Chris_]

I firmly believe bike training is becoming way to complicated, there are only so many hours in a day and if you are training for Triathlon, time is even more scarce.

 

 

I'm in two minds about all this.

 

My inner nerd loves reading the science. But as you say, I have one maybe two hours a day to train, and need to fit in 3 or 4 disciplines, which makes me feel I need to put my head down and just do it. The last thing I want is a faceless program telling me to spend a whole session in zone 1 (and I know I'm over-exaggerating here) when I know time is precious. My training philosophy has always been 'more is more'.

 

I will though be the first to admit that there is huge merit in having someone experienced guide one through training. There are coaches who obviously know tons more than me. 

[DJuice]

From being self coached from 14.

Just riding with the oom`s over the weekends, phoning my parents to tell them we have done 120km, having lunch in Augrabies,see you in the afternoon.

It all became to much for me.

 

Got a coach and a weight was lifted from me,not having to worry, am I on track.

 

Only in my late twenties did I go to the gym.

 

If I can have my teens and twenties over:

 

1. Get a coach

2. Go to the gym

 

With both my training decreased a lot and performance went up.

[_David_]

Who is your coach if I may ask (if you have one)? 

 

Samantha Harrington, why you ask?

[EmJayZA]

Samantha Harrington, why you ask?

 

Just curious. She is awesome. 

 

I'm in two minds about all this.

 

My inner nerd loves reading the science. But as you say, I have one maybe two hours a day to train, and need to fit in 3 or 4 disciplines, which makes me feel I need to put my head down and just do it. The last thing I want is a faceless program telling me to spend a whole session in zone 1 (and I know I'm over-exaggerating here) when I know time is precious. My training philosophy has always been 'more is more'.

 

I will though be the first to admit that there is huge merit in having someone experienced guide one through training. There are coaches who obviously know tons more than me. 

 

I train around 10 hours a week. Sometimes more. That includes long rides and long runs on the weekends. I have been extending my long rides myself as I ride with a training partner. And sometimes it feels like a waste going to the Cradle for a 2 hour ride.

 

If you are time limited, I would recommend joining MPG for a few weeks and testing it out. The program is structured for time limited athletes. They have a trial period, which will also give you a good idea about how to structure your training. It will also make you more accountable. 

[shaper]

I'm in two minds about all this.

 

My inner nerd loves reading the science. But as you say, I have one maybe two hours a day to train, and need to fit in 3 or 4 disciplines, which makes me feel I need to put my head down and just do it. The last thing I want is a faceless program telling me to spend a whole session in zone 1 (and I know I'm over-exaggerating here) when I know time is precious. My training philosophy has always been 'more is more'.

 

I will though be the first to admit that there is huge merit in having someone experienced guide one through training. There are coaches who obviously know tons more than me. 

Nothing wrong with being in Zone 1 I quite enjoy it    .... also because I know soon enough there will be Zone 5 workout .... both have their merit and are needed.

 

Some people need a coach others do not, each has it merits and depends on the individual

 

Edit: If you think Zone 1 on a trainer is bad, try doing an hour run at Zone 1 around 6:30-7min/km

[SwissVan]

I'm in two minds about all this.

 

My inner nerd loves reading the science. But as you say, I have one maybe two hours a day to train, and need to fit in 3 or 4 disciplines, which makes me feel I need to put my head down and just do it. The last thing I want is a faceless program telling me to spend a whole session in zone 1 (and I know I'm over-exaggerating here) when I know time is precious. My training philosophy has always been 'more is more'.

 

I will though be the first to admit that there is huge merit in having someone experienced guide one through training. There are coaches who obviously know tons more than me.

I also enjoy reading up on training methods and that kind of stuff, what I meant by not having time for is checking out all the stats that modern tech provides.

 

I just need to know basic stuff found in a training log like distance / hours per week, effort (HR or power), speed and ascent.

 

Applying the science to your training is best left to a coach if you are serious about improving results. DIY coaching has its pitfalls (to much or to little... usualy to much training to late) and a coach is neautral and not affected by “I must I must do some more....” tendencies that most athletes suffer from.