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Last night I did my LT test again. First time in 3 months I retested using
the same protocol I did before I bought your program. My average speed was up 2.6km/h, however, my average watts went from 189 to 228. That was a
pleasant surprise!! :) So be sure to come up with some more Computrainer programs before next winter so I can have something different. ;)
Thanks again!
-Mark
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Thought I'd give you a brief summary of my training since I started your 250watt plan.
I was very impressed with the variety of the workouts. They sure look easier
on paper than they were in practice!!! I also lost weight/body fat without resorting to dieting, this was a
surprise, I was already down to 164 10.5% following Ironman Arizona, and found that the
hard muscle work left me needing more sleep than all the long rides I've
done in the past 9 months.I came in at 240W and managed to complete all the important workouts, biking
just 5 times a week to leave time for running and swimming maintenance. I guess the Saturday plan is for the lonely souls who are nowhere near a bike club, I substituted the club ride which had enough red line in it to
achieve the required effort. In fact it was a good way of measuring
improvement. With the exception of 1 workout where hills were specified I did everything
on relatively flat ground( with the exception of the club rides) but found I
still made good climbing progress too.
In all, I was very impressed with my results, increasing my CP20 from 240W to
284W, in a mere 8 weeks!
The figures speak for themselves. I would strongly recommend these plans to anyone.
-Paul Haynes
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"To summarize, I pretty faithfully followed the 8-week, 270-watt plan. At the outset (within 1 week), my power profile was something like (5sec= ~1000; 1min=~530; 5min=~336; 10min=~290; 20min=~270 (though initial test was 261)). Based on our emails and a few 5- and 10-minute intervals, we settled on an estimated LTHR of 161 and LT power of about 270 as baseline. Over the past month, peaks look like (5sec ~ 1200; 1min ~ 600; 5min ~ 370; 20min ~ 305). The one 20-minute test I did was 304 watts at average HR of 172 (for last 15 minutes). That's about 10-15% improvement across the power spectrum and 6% gain in LTHR, which is pretty satisfying improvement in a couple months!" -CWL
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"I just want to share that I am enjoying the heck out of the plan (tho of course most of that is just enjoying riding!). Also, in case you find it useful in discussing with other clients, I am learning through doing just what a light day is, and realize that in years of training and racing I probably never did a level 1 or active recovery ride in my life. In fact, with better rest built into the cycle, I pretty much never experience the BIG BURN at the beginning of a ride, which formerly I had come to accept as a given virtually every time on the bike.
"
- BH
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