Originally Posted by
ovoleg
So what do you guys recommend a good workout for treshold work. The pyramid or the tempo for 1 hour? Also how many times a week would you recommend doing it...1-2 days? Should I maybe just start off by doing tempo for 30min then recover for 10 then another 30mins then recover for another 10?
This....
Originally Posted by
shovelhd
I would work on recovery after efforts and FTP. And don't underestimate what 2 hours at tempo will do to you. It's a beeeatch.
Tempo stuff is SO freaking effective. Other than that, go look at the recipe thread and experiment a bit. Generally, make sure you are getting a mix of push and pull-type threshold work in. The tempo stuff is push (pushes threshold up from below). ZCI™s are pull, and they are great too, but there are dozens of effective workouts. Depends on your courses vs. trainer, weather, hills, wind, level of focus, time to train, etc.
Originally Posted by
ovoleg
For the 1min power I took that off of a climb that I went really hard for 2'ish mins. I just took the garmin connect file and did 1min max. Should I try to do this on the flats instead?
A 1' test is all-out every pedal stroke, from the gun. You should get really close to your 5" power in the first 5". You should be setting power records at 20", 30", and 45" on the way to 60". Push through to 1:05 or so to make sure you have the best minute in there that you can do. Most importantly though: do not pace at all. Just go all-out like you're trying to break something.
Coming into a mild hill is a good course for me. I get to enjoy the acceleration for the first 10", and that keeps my sprint as part of the test. The hill then keeps a cap on my speed so I'm not fighting any feelings of spinning out.