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  1. #1
    Carpe Diem bdcheung's Avatar
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    Post your sweet-spot workouts

    I'm going to put together a compilation of BikeForums workouts and "publish" it in PDF form as a Christmukah gift for everyone later this year. Every couple weeks I'll start a thread that says "Post your XXXXX workout", please contribute what you can. Intervals and intensities will be defined in terms of Functional Threshold Power (FTP). I understand not everyone has a power meter, but this is the format I have chosen. I'm sure you can adapt it to heart rate and/or RPE..

    I've created a working GoogleDocs document, available here: http://docs.google.com/Doc?id=dff3pq75_3hjnjknd6.

    ----------------------------------

    This thread will focus on "sweet-spot" workouts. Sweet spot has been defined as upper-L3 to lower-L4 workouts. I'll start with a few (thanks to Bill Black):

    DRIVE FOR THE LINE
    - 10min. warm-up;
    - 20min. @85% of FTP;
    - 5min. @70% of FTP;
    - 5min. @100% of FTP with last 30sec. thereof @140%+ of FTP;
    - 5min. @70% of FTP;
    - 5min. @100% of FTP with last 30sec. thereof @140%+ of FTP;
    - 10min. cool-down.

    4.5 THEN DRIVE
    - 10min. warm-up;
    - 70% of FTP then every 4.5min. go @140% of FTP for 90sec. (so total of 6min.) and that is one rep and you continue that for 10 reps (total of 60min) never letting things go below the 70% of FTP base level;
    - 10min. cool-down.

    DRIVE FOR 5
    - 10min. warm-up;
    - 5min. @110% of FTP then 2min. @60% of FTP and that is one rep; do 3 reps per set and 2 sets with 10min. @ L2 between the sets.
    - 10min. cool-down.

    TERRIBLE 20's
    - 10min. warm-up;
    - 20min. @90% of FTP with last 2min. thereof being @110% of FTP and that is one rep; do 3 reps with 5min. @ L2 between the reps;
    - 10min. cool-down.

    HOUR OF POWER
    - 10min. warm-up;
    - 60min. @ 80-95% FTP
    - every 90 sec or so, shift down, stand up, SURGE.
    - 10min. cool-down

    HOUSE OF PAIN
    - 10min warm-up;
    - 57min. @75% of FTP and spaced out fairly evenly during that 57min. do 4 x 2min. @110% of FTP;
    - 18min. @80% of FTP and spaced out fairly evenly during that 18min. do 4 x 1min. @120% of FTP;
    -10min. cool-down.
    Last edited by bdcheung; 04-28-08 at 04:39 PM.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  2. #2
    Mmmmm Donuts! FatguyRacer's Avatar
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    I thought it was christmahanakwansika?

    Thanks for doing this BTW. These will help me later when i make the drive to hone my TT form to kick all MABRA Cat 4 butt in August.
    John

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  3. #3
    Carpe Diem bdcheung's Avatar
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    Quote Originally Posted by FatguyRacer View Post
    I thought it was christmahanakwansika?

    Thanks for doing this BTW. These will help me later when i make the drive to hone my TT form to kick all MABRA Cat 4 butt in August.
    I've always wanted an encyclopedia of workouts - doing 2x20's all the time gets boring. I don't mind doing the compiling, but I need people to provide the data!
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  4. #4
    Aut Vincere Aut Mori Snuffleupagus's Avatar
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    Quote Originally Posted by bdcheung View Post
    This thread will focus on "sweet-spot" workouts. Sweet spot has been defined as upper-L4 to lower-L5 workouts.
    Say what?

    http://www.fascatcoaching.com/traini..._partdeux.html

  5. #5
    Burning Matches. ElJamoquio's Avatar
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    He's got the levels (if you're using A&C) wrong, but the workouts correct.
    Reacting is mind candy; it requires no thought. Thinking is tedious.

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  6. #6
    Carpe Diem bdcheung's Avatar
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    Quote Originally Posted by Snuffleupagus View Post
    oops
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  7. #7
    Sensible shoes. CastIron's Avatar
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    I go past the Buttercream place on my way home rather frequently.
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    It looks silly when you have quotes from other forum members in your signature. Nobody on this forum is that funny.
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    Why am I in your signature.

  8. #8
    fix
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    This is awesome. Thanks!
    soh-CAh-T-oa-meter 0 ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ X ~ ~ pi

  9. #9
    Carpe Diem bdcheung's Avatar
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    Nobody has any sweet spot workouts?
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  10. #10
    部門ニ/自転車オタク NomadVW's Avatar
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    3x20's @ 91% day one, 2x20s @ 95% day two.

    MIET = 90-120 min steady @ 91-93%

    SST isn't really rocket science though, so... dunno what you're looking for.
    Envision, Energize, Enable

  11. #11
    King of the Plukers Spreggy's Avatar
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    Is it possible to include some sort of conversion chart for the different acronyms, and from power to HR style, in the final draft?
    “Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
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  12. #12
    Making a kilometer blurry waterrockets's Avatar
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    COMMUTE:
    -3-5 minute warmup with 45 seconds at target effort
    -Between every traffic light on the way to work, target 97% FTP (varies with acute training load and fatigue)
    -Practice finding the rhythm right out of the gate when the light turns green, and keep the pressure on until the next red light (for me, this is from 3-15 minutes depending on luck)
    -Don't go easier if you make a green light you don't usually make

  13. #13
    部門ニ/自転車オタク NomadVW's Avatar
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    Quote Originally Posted by Spreggy View Post
    Is it possible to include some sort of conversion chart for the different acronyms, and from power to HR style, in the final draft?
    At LTHR of 177, SST sits me at 165-168bpm steady on a normal, non caffeinated, non over rested day.
    Envision, Energize, Enable

  14. #14
    Carpe Diem bdcheung's Avatar
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    Quote Originally Posted by NomadVW View Post
    SST isn't really rocket science though, so... dunno what you're looking for.
    I'm looking for different ways to train at SST. Not everyone has the mental strength to sit and grind for XX minutes, and not everyone wants to do the same workouts week in and week out. So I'm putting together a compendium of workouts for people to choose from, all of which exercise the same systems (roughly) and achieve the same gains (roughly).

    It's all about diversity and spicing things up a bit. 2x20's get boring.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  15. #15
    wavylines
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    The workouts you've listed are L4/L5, not SST (L3/L4). Check Bill Black's thread. Still good workouts, but different intensity.

    For SST, I keep it simple: 60min@95%, 90-120min@90-93%.
    At least I offer my own disaster.

  16. #16
    Carpe Diem bdcheung's Avatar
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    Where's Black's thread?
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  17. #17
    wavylines
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    Quote Originally Posted by bdcheung View Post
    Where's Black's thread?
    http://www.cyclingforums.com/showpos...2&postcount=12
    At least I offer my own disaster.

  18. #18
    Carpe Diem bdcheung's Avatar
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    meh, enough of the critics. you can share your editorial remarks when the first draft comes out.

    for now, just post your workouts.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  19. #19
    RustyTainte substructure's Avatar
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    I like this. I may try one next week in place of my 2x20s.

  20. #20
    wavylines
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    Quote Originally Posted by bdcheung View Post
    meh, enough of the critics. you can share your editorial remarks when the first draft comes out.

    for now, just post your workouts.
    Sir yes sir!

    If you're looking for replacements for 2x20s, these are all good. But 2x20s aren't SST, and neither are these. The whole idea of SST is to lower the intensity a bit in order to lengthen the work interval (more than 40min per session).

    So are you looking for threshold workouts or SST? I was more enthusiastic before I got called a "critic" (WTH?) just for asking for clarification.
    At least I offer my own disaster.

  21. #21
    Carpe Diem bdcheung's Avatar
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    Post whatever you got - I may have called it "sweet spot" but you see where the thread is going. In the end, the document will have SST, Threshold, Anaerobic intervals, NM intervals, everything. So just post what you've got, we'll organize and classify later.

    Didn't mean to be an ass, but I'm getting sick of people attacking the minutiae and missing the big picture that I'm trying to compile a resource that just might be helpful to fellow forum members.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  22. #22
    Pedalphile
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    I think I do more SST in one day than you guys do in a week.

  23. #23
    Senior Member ldesfor1@ithaca's Avatar
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    4' @ 88%-90% of FTP
    1' @ 100%-105% of FTP
    this is one set. there is no recovery.

    you can easily mess around with the length of the SST time and the LT time, but basically it gets you some minutes @ FTP without destroying you AND breaks up the SST monotony. I broke a CP60' record this winter with this workout.

    I like 2x15 @ 103%-106% too. What I do is aim for let's say 350 watts and if I'm really drilling that wattage after 15 minutes, I'll take it to 20'. If I'm not feeling it, I stop, recover for 6-8 minutes and hit the second 15' interval. Sure, you could do a 3rd, too and call it 3x15's but the intensity is a bit high for that, i think, particularly if the first interval was 20'.

    -L
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  24. #24
    cmh
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    Quote Originally Posted by curveship View Post
    Sir yes sir!

    But 2x20s aren't SST, and neither are these. The whole idea of SST is to lower the intensity a bit in order to lengthen the work interval (more than 40min per session).
    2x20s can be SST. The idea of SST can be to raise the work interval to more than 40min per session, or it can be to allow many days in a row of training without recovery, increasing the volume for the week. If you do 2x20s at above FTP, you may need to recover the next day, or on day 3.

    I applaud bdchueng's efforts to compile some workouts for everyone. It is a good idea.

  25. #25
    Senior Member slim_77's Avatar
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    30 sec @ 60-70%; 30sec @ +100% 60+ min total.

    Every 10th rep, I tossed in harder surge, +110% effort in a high gear and worked on my sprinting form and body position (@100-110 rpm); not in terms of producing sprint power, strictly unseated weight distribution and posture...that can hurt pretty bad, too.
    gravity: it's not just a good idea, it's the law.

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