How hard do you push 20 min intervals?
At the end of March I started doing 20min @ 91-100% and I was usually at my threshold HR (168) the last 5-8 minutes. MY FTP has gone up quite a bit, to the point where I'm now finishing the intervals around 160-162 HR*. If I try to finish the interval at threshold HR now I end up a good 30-35 watts over my last calculated threshold power. If I don't push right up against threshold HR for the last 5 min at least I end up recovering so quickly I'm not sure I'm getting much out of it. Seems like the ideal would be to get within a few beats of threshold ASAP and hold it for the duration, rather than just ending there. I'm going to raise my wattage target for May; just not sure how much.
At what point in your 20min intervals do you try to hit threshold HR? if at all.
* - this is mostly because my FTP was so poor to begin with.
If you're 30-35 watts over your previous threshold power, you really need to test again. Maybe do a 2x20 test with 5 mins in the middle for rest, or do a MAP test.
How did you determine your FTP to begin with? Do you have any longer rides where you have a reasonable 1 hr AP/NP?
I'm shooting for a MAP test next week. I did 2x20 at almost 100% without serious pain. I need a retest. I'm guessing my FTP has gone up by 10-20 watts since the last time I tested.
What kind of rate do you guys use to increase your TSS week to week? I've been shooting for 10% for 3-4 weeks, then -20% for a rest week.
Broken until next season
Also, I don't think the 10% gains will be sustainable (for me) as CTL goes up.
I average a ramp rate of 3-4, opting for 0 or less when a target race comes up (to ensure my TSB is positive).
I was talking about % increase of your TSS since it's a bit tricky to figure out what TSS is required for a CTL ramp rate.
Broken until next season
I need to raise my threshold in WKO+. I know how to do it but I see the 'effective date' is always grayed out. How can I enter the new number so it doesn't affect past data?
You're a gentleman and a scholar.
((Current CTL) + (6*Desired Ramp Rate)*7)= Needed TSS to Achieve Ramp Rate
Now it's (100+6*5)*7=910 which is the desired result (aside from the unpaired parenthesis at the end). I think we've got it settled now.
Check out the 30 day PMC predictor spreadsheet that was posted on the wattage group.
I'm battling a similar question to the OP of this part of the thread... just did two races this weekend and seem to have blown up my FTP big time. It's time to re-test, but it doesn't fit in the schedule for another couple of weeks (until after the big stage race on Memorial Day weekend).
2008 Scott Addict R1 | 2007 Specialized Tarmac Pro | Specialized Langster | 2003 LeMond Tourmalet | 2006 Fuji Cross