TCC the Results and nothing but

After eight weeks of the "Time Crunched Cyclist" training plan, last week I finally got a chance to do some testing and assess my progress and how the plan worked for me. While I mull over all the whys and hows of my results I figured I could just put the numbers forward and let you decide how well the plan worked.

Before starting the plan I did 2 seperate tests.  The first test is the CTS 8 minute test. Essentially it's two 8 minute all out efforts, you use the higher of the 2 average wattage's as a basis for your workout intensities. The second "test" I did is the climb up Emigration Canyon. It's a 7.66mi climb from 4917ft to 6242ft with an average grade of 3.5% which takes me about 35 minutes. This a great test for getting an estimate of Threshold Power.

 

The Results

8min test - Before 295w  After 315w  Change +20w or +6.8%

EM Cyn Test -  Before 243w  After 254w  Change +11w or +4.5%

 

Both of these tests I started out a little hard and faded in the end which effects the results, slightly. In the  8 minute test I aimed for a 10% improvement, or 325w, from the previous test. In the climb up EM Cyn. I aimed for a 7% increase, or 260w, because of my 8 minute test results.

 

In the end, I think the quick answer to the “am I happy with the results?” question is, yes. While I didn't get the 12.9% improvement that the cyclists in the book had (pg.73), I did have a significant improvement in my ability to go hard and recover while still at a moderate intensity.  Having spent the last 10 years doing hours and hours of Long Slow Distance training for long course Triathlon this is an area that I really needed improvement in. I have no doubt that if I showed up for a local crit race I would be able to hang with the pack during the surges, and be there to contend for the finish.

 

In the analysis of this program I have a dozen questions and observations that I want to go over. Like:

-What worked, what didn't?

-Will it work for me in the future?

-Will it work for you?

But I need some time to go over all that, so I'll save the “Full Analysis” for another post.

 

Base Training for the 2010 season started yesterday.

 

Train Hard and Smart!

Pat