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Old 11-27-13, 12:27 PM   #1
Andy STi
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Sst?

Many differing opinions on this lately and I thought it would be nice to put it all together.

Is doing multiple sets of SST (2x20, etc) worth it or not really? Should I be closer or above FTP? Should I do a longer session of SST? What if I haven't tested in so long and my SST is really my FTP - WTF? Do I need to do them in the drops or are the hoods and tops ok?

Discuss...
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Old 11-27-13, 12:34 PM   #2
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First of all, do SST out of the light, it hates bright light, especially sunlight, it'll kill it. Second, don't give it any water, not even to drink. But the most important rule, the rule you can never forget, no matter how much your legs cry, no matter how much they beg, never do SST after midnight.
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Old 11-27-13, 12:42 PM   #3
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Quote:
Originally Posted by Andy STi View Post
Many differing opinions on this lately and I thought it would be nice to put it all together.

Is doing multiple sets of SST (2x20, etc) worth it or not really? Should I be closer or above FTP? Should I do a longer session of SST? What if I haven't tested in so long and my SST is really my FTP - WTF? Do I need to do them in the drops or are the hoods and tops ok?

Discuss...
Sweet spot training designates an intensity - roughly 88-90% of FTP. It is less intense than a threshold effort, but this makes it easier to repeat.

To use this intensity, you need to be able to target the zone, and to target the zone, you need a reasonably accurate assessment of your FTP. Otherwise you are just riding - which is cool too, but probably less productive in terms of training adaptation.

And however you hold your handlebars, SST refers to the intensity - roughly 88-90% of FTP.
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Old 11-27-13, 12:50 PM   #4
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More reading:

http://www.flammerouge.je/factsheets/functhresh.htm
http://www.fascatcoaching.com/sweetspottraining.html
http://www.fascatcoaching.com/sweetspotpartdeux.html
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Old 11-27-13, 12:52 PM   #5
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Originally Posted by Ygduf View Post
First of all, do SST out of the light, it hates bright light, especially sunlight, it'll kill it. Second, don't give it any water, not even to drink. But the most important rule, the rule you can never forget, no matter how much your legs cry, no matter how much they beg, never do SST after midnight.
But I can talk about SST?
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Old 11-27-13, 12:58 PM   #6
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Took me a couple of minutes to catch this - old school

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Old 11-27-13, 01:02 PM   #7
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But I can talk about SST?
You want answers?You think you're entitled to them? You want the truth?! You can't handle the truth!

Son, we train in programs that have walls. And those walls have to be guarded by coaches and powermeters. Who's gonna do it? You? You, Andy?

SST has greater responsibility than you can possibly fathom. You weep for "base training" and you curse the intervals. You have that luxury. You have the luxury of not knowing what I know: that SST, while tragic, probably raises your LT. And its existence, while grotesque and incomprehensible to you, saves races...You don't want the truth. Because deep down, in places you don't talk about at parties, you want that boost. You need that CP increase.


We use words like dedication, the plan, adherence...we use these words as the backbone to a life spent riding bicycles. You use 'em as a punchline. I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very advice I provide, then questions the manner in which I provide it! I'd rather you just said thank you and went on your way. Otherwise, I suggest you pick up a book and start a post. Either way, I don't give a damn what you think you're entitled to!
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Old 11-27-13, 01:05 PM   #8
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^^^

Thnx, needed a laugh...
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Old 11-27-13, 01:12 PM   #9
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Awesome!
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Old 11-27-13, 02:00 PM   #10
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Quote:
Originally Posted by Andy STi View Post
Many differing opinions on this lately and I thought it would be nice to put it all together.

Is doing multiple sets of SST (2x20, etc) worth it or not really? Should I be closer or above FTP? Should I do a longer session of SST? What if I haven't tested in so long and my SST is really my FTP - WTF? Do I need to do them in the drops or are the hoods and tops ok?

Discuss...
I think it's 88% to 95% of FTP.

The general idea seems to be that you get more "bang for the buck" in this range than doing pure zone 3, and it won't tire you like a lot of z4 would.

And if you're zones are off, then all of your zone-based training would be off, not just SST.

I prefer doing it no-handed, **** drops.
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Old 11-27-13, 02:03 PM   #11
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I prefer doing it no-handed, **** drops.
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Old 11-27-13, 02:20 PM   #12
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SST

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Old 11-27-13, 02:33 PM   #13
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But I can talk about SST?
The first rule of SST is... or wait, ydguf already listed three rules.
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Old 11-27-13, 10:13 PM   #14
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Originally Posted by Andy STi View Post
Many differing opinions on this lately and I thought it would be nice to put it all together.

Is doing multiple sets of SST (2x20, etc) worth it or not really? Should I be closer or above FTP? Should I do a longer session of SST? What if I haven't tested in so long and my SST is really my FTP - WTF? Do I need to do them in the drops or are the hoods and tops ok?

Discuss...
so, basically it's about the easiest level of work that can trigger the most adaptation. if one is mentally tough enough, you could do 2x20s @ 90% nearly every day and recover from it.

that's a ton of load without a ton of stress.

some people do 1x40, 3x20, 4x15 or any other combination. that's all great stuff, but as you do more SST in a session it becomes harder to recover for another session the next day.

if you don't know your FTP...get out there and test!

seriously, though, you are an experienced enough rider that you probably know about what a 90% effort feels like, and honestly if it feels like hard work it is.

you'll know if you went too hard because you either fade during your 2x20s or you don't feel up to repeating them (physically) the next day.

hope that helps.
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Old 11-28-13, 09:04 AM   #15
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haha I actually pictured Jack Nicholson saying that (the movie was just on a few days ago)
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Old 11-30-13, 11:42 AM   #16
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SST is so awesome, Fuji named a crit bike after it.
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Old 12-04-13, 01:43 PM   #17
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Its tough - for me SST is just a bit below what I could do for a time trial - its hard enough I cannot carry on a conversation and I must focus exclusively on the effort. The legs are in some state of burning the entire time and by the end of an hour of this I am just done with it, counting the minutes to '60' (is it over yet?)... this is probably the high end of what is considered SST though.
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Old 12-05-13, 09:15 PM   #18
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I do SST nearly ride I do. Between 88-96% LT most days. I shoot for at least 30 minutes, generally 40-50 mins, sometimes 60 mins. Biggest bang for the buck for the 8-9 hours I can get in during the winter.

I've never done this work in the past but have been profoundly surprised at how I can do it so often and recover. I'm not doing anything over LT except for when I hit a hill, so the ability to hit harder efforts hard isn't there yet, but it's only Dec.

After doing this for the past 6 weeks and already seeing a nice increase in FTP I'm a huge fan of it.
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Old 12-05-13, 09:34 PM   #19
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i've been on a pretty heavy sst diet and i just nailed a 21 hour week and a soon to be 17ish hour week. I'm feeling really good (in the base type of way, not in the racing fast type of way. Big difference).
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Old 12-05-13, 10:23 PM   #20
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You can't handle the truth. You use words like Gremlin and Pacer....

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Old 12-05-13, 10:24 PM   #21
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You want answers?You think you're entitled to them? You want the truth?! You can't handle the truth!
Code red.
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Old 12-05-13, 10:39 PM   #22
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My friend drove a Pacer for a while. He spray painted it blue and put the licorice rope dispenser in the dome light straight out of wayne's world.
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