"The 33"-Road Bike Racing - 1X40 vs 2X20

This TT course I am training for (and I live close enough that I get to train on the actual course) is ~40 minutes long.

I am just getting into shape and I've been doing it 2X a week, and basically just ramping up the watts each time until I figure out where I'm at (a really slow way to find my CP??).

Would I be better off hitting it a bit harder, and do it in 2 intervals? How much time do you give yourself for recovery between 20's?

honestly, if I could stand it mentally, I'd do 1x60's. We train in smaller increments because it's (mentally) easier.

1x40, 2x20, 4x10 done at FTP are all going to result in about the same physiological adaptation. The 1x40 is going to come at the highest psychological cost.

I would not do a steady dose of 1x40. You might do it once a couple of weeks before the TT for the practice.

As for the rest in 2x20's, enough to pretty fully recover typically 5-10 minutes.

You know the pain you get at the last 5 minutes of a 2x20 FTP test? A 60' interval feels the same way, but instead of having 5' left, you have 45' left. Mentally it's devastating. Physically, not so bad.

when I do LT work (95-101%) I aim for a 20' set but if I hit 20' and still feel good, I'll keep it going... this is fun when this works!

So I may do 1x24 and a 1x16, instead of 2x20. that 16' is waaaaaaay easier mentally than a second 20'.

I just find that once I get crankin it's not to bad to hold on.

-L

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I just find that once I get crankin it's not to bad to hold on.

-L

same here. my comment on this is how it applies in a race situation...

In a race, there is always a surge or prime that FORCES you to react and break into a higher zone which will result in a forced recovery.... and of course, the big attack will come just during that time!!!

this is racing.

My weekly routine includes 3 different intervals...one of which is 2x30 @ threshold...its better than my 'V02max' interval which really sucks!!!