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Old 07-30-09, 07:32 AM   #1251
procrit
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SST... are you guys doing this in 20'-30' intervals with a 5' break in between each, or going 60'-120' (or more) straight without a break in between?
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Old 07-30-09, 07:42 AM   #1252
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I think umd or WR would be good people to answer this.
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Old 07-30-09, 07:44 AM   #1253
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I do my SST and Threshold at either a 3 x 20 minute interval with 10 minute rest in between or a warm up, 60 minute interval and then a cool down. Seems to work well for me.
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Old 07-30-09, 07:44 AM   #1254
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I'm by no means an expert, but I have trouble going more than an hour straight at SST. Eventually the acid just builds up.

If I'm doing 90 minutes, I'll do like 40, then 5 off, then 45 home. If I'm doing 60, I'll do it straight through. I don't think it matters that much. The main goal is to spend as much time as possible in your sweet spot, how you spend it there is secondary.
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Old 07-30-09, 07:56 AM   #1255
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Export to .csv and fix it in spreadsheet software. I would copy the filler data from another ride. If you just put in a constant data set, your power distribution might get a big spike in it.

Then import the new .csv and delete the "real" workout.
Sweet, thanks WR. That worked. Exported to CSV, copied another 20 minutes from this ride as filler and put it in the missing time period twice. It was a pretty steady, low intensity ride, so the filler doesn't look out of place at all.
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Old 07-30-09, 08:01 AM   #1256
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SST... are you guys doing this in 20'-30' intervals with a 5' break in between each, or going 60'-120' (or more) straight without a break in between?
depends. if I'm doing SST outside, I just call it a bike ride and ride hard-ish but steady from the time I feel warmed up until I turn back into my neighborhood (about 5 mins for cool down). I rarely do SST as a "structured" session if I'm riding outdoors on the road. I just be sure to not hammer every hill but also be sure to keep pedaling with power in the drivetrain down every hill. Kind of difficult in rolling terrain, but with some practice I've found I've gotten better at it.

However, if I'm doing SST on the trainer, such as when I'm doing non-race season/base training, then I'm doing it structured to keep myself from going mental. I mix it up depending on the amount of time I have between 1x60' where I alternate intensity every minute such as doing 1'@80%ftp, 2nd minute @ 85%, 3rd minute at 90%, 4th minute @ 95%, 5th minute @100%, then back to 80% (or some variation of these intensities depending on how I feel that day); or 2x20' w/5' off, or 2x30 or 3x20, etc in the 85% - 95% of ftp intensity range. another variation I use is the spinervals mental toughness workout - it's SST and has lots of variation in it to keep things mentally engaging.
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Old 07-30-09, 08:02 AM   #1257
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^^^ Good stuff MDcatV +1

SST is not just steady-state riding. A lot of people get hung up on SST as a steady grind. There are other types of SST rides.

FWIW: You should be seeing your power fall a bit during the ride if you try to go steady for an hour or more.

This article covers some of the various types of SST you can do. Mix it up!
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Old 07-30-09, 08:17 AM   #1258
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I'll usually break it up in blocks of 20-30' each with 5-10 minutes light spin between, but for me, SST rides are just "free form" and anything but steady state. I'll usually just ride a hard tempo, keeping the power within a 30-40 watt range.
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Old 07-30-09, 09:38 AM   #1259
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So I've done most of my tests and my biggest strength by far is FTP. I have a good idea of the type of intervals I need to do to get my sprint numbers up but I'm not sure what the optimal workout for FTP is.

90 minutes of SST, 60 minutes at FTP, 2-3 hours of tempo, or something else? How would my time be best spent on days where I want to work on FTP?
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Old 07-30-09, 03:15 PM   #1260
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So I've done most of my tests and my biggest strength by far is FTP. I have a good idea of the type of intervals I need to do to get my sprint numbers up but I'm not sure what the optimal workout for FTP is.

90 minutes of SST, 60 minutes at FTP, 2-3 hours of tempo, or something else? How would my time be best spent on days where I want to work on FTP?
FTP work is generally done in the SST range to a little over the SST if you want to do less of it.

Use this link:
http://www.fascatcoaching.com/sweetspotpartdeux.html
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Old 07-30-09, 05:59 PM   #1261
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WR, just clarifying:

You go by your NP for SST workouts right?
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Old 07-30-09, 07:26 PM   #1262
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Today's 20' power: 338 watts @ 164lbs

Not too shabby for just coming off being sick last week.

Hoping to hit 350 watts before the end of the year. Next year may be pretty good...
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Old 07-30-09, 08:42 PM   #1263
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WR, just clarifying:

You go by your NP for SST workouts right?
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Old 07-30-09, 08:42 PM   #1264
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Today's 20' power: 338 watts @ 164lbs

Not too shabby for just coming off being sick last week.

Hoping to hit 350 watts before the end of the year. Next year may be pretty good...
Very nice work on the power and the weight
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Old 07-31-09, 06:53 AM   #1265
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1/24/09: 292 watts @ 20'
2/18/09: 305 watts @ 20'
3/26/09: 326 watts @ 20'
5/14/09: 328 watts @ 20'
7/30/09: 338 wats @ 20'

Slow and steady...
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Old 07-31-09, 08:09 AM   #1266
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What kind of power increases have you guys who have been using power for years seen from when you first started using a PM to now?

The worst part of having a powermeter is seeing how much I suck, so it'd be nice to hear from people who have improved their 5'/VO2max power significantly. I've gone from 290 to 320 since March, but hearing about peoples FTP's that are higher than my VO2max is really discouraging.
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Old 07-31-09, 08:47 AM   #1267
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I've only had a powermeter for a few months, but I've been doing "power based training" (computrainer, etc) for awhile. In October 2007 my ftp was around 255 watts. Today it's about 70 watts higher.
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Old 07-31-09, 10:08 AM   #1268
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Iirc:
5" 1500w --> 1650w
1" 690w --> 820w
5" 380w --> 475w
ftp 320w --> 355w
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Old 07-31-09, 10:17 AM   #1269
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SST... are you guys doing this in 20'-30' intervals with a 5' break in between each, or going 60'-120' (or more) straight without a break in between?
To get the benefits of SST you must ride longer than the typical TH interval which runs in the 15-20 min range. Based on all I've read and experienced ST is typically 40-60 mins uninterrupted.
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Old 07-31-09, 10:20 AM   #1270
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This is probably the best guide out there on how to build a program to train with power. Just great stuff.

http://www.trainingsmartonline.com/i...g_Training.pdf
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Old 07-31-09, 02:01 PM   #1271
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Iirc:
5" 1500w --> 1650w
1" 690w --> 820w
5" 380w --> 475w
ftp 320w --> 355w
Holy crap. Thank god you live in Texas.

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Old 07-31-09, 02:38 PM   #1272
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1/24/09: 292 watts @ 20'
2/18/09: 305 watts @ 20'
3/26/09: 326 watts @ 20'
5/14/09: 328 watts @ 20'
7/30/09: 338 wats @ 20'

Slow and steady...
OK. I'm impressed. And the workouts that you can attribute these magnificent gains to were.....?
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Old 08-02-09, 06:23 PM   #1273
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Iirc:
5" 1500w --> 1650w
1" 690w --> 820w
5" 380w --> 475w
ftp 320w --> 355w
poor bike
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Old 08-02-09, 06:28 PM   #1274
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anybody training with power but racing sans power meter? i can see doing crits and rr sans power meter but tt sans meter not so much; this power measuring thing can get expensive; i've got a training wheel that i've been racing, but i've been thinking about aero wheelsaas an upgrade; anybody else gone throught this? fwiw, i'm in the p/t camp
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Old 08-02-09, 06:32 PM   #1275
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For TT I would recommend going the disc wheel cover route. That's what I plan on doing. It's cheap, it'll be heavier than a true disc, but not terribly heavy.

For B/C crit/rr I would use your P/T rear and race front. For A races use race wheels.
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