Originally Posted by
Carbonfiberboy
I like to do them as hill repeats.
This was actually the reason for one of my questions. I find that it's easier to remain disciplined about producing above-FTP power if I do them on hills. However, the longest hill I have within 50 miles takes around 1 minute to climb. Thus, why I questioned if there's any value in 30s-1m intervals.
Originally Posted by
Carbonfiberboy
Then long sweet spot (Z4) intervals, 15'-30'. Then long VO2max of 6'-8'. Then shorter 3' VO2max. Then speed work with 30"-2' efforts. Then full sprints every 5'. Then event taper. Each interval protocol builds on strengths developed by the previous protocol. And of course I mix them together, not usually doing only one protocol/week.
This kind of brings me to an additional question. I've heard guys who race talk about doing Z4 intervals before, and didn't think to question why at the time. My FTP is just a few bpm shy of entering Z5, and it seems most riders are in that same general area with their FTP. So, wouldn't Z4 intervals just be training your body to do what it's already capable of doing?
Originally Posted by
Carbonfiberboy
3. Short efforts are called speed work. They are designed to increase your average speed on the flat. They are done at very high power and high cadence. No, they don't just increase your momentary power. Short bursts on hills increase leg strength and ability to put more power on the pavement. Hopefully you'll be able to translate that to greater sustainable power on steep hills. Maybe your legs won't pack it in on 20% grades anymore.
So, if you're in a predominantly flat area, short and hard intervals are the way to go? And by short, are you talking 1-2min, or 5-6?
Originally Posted by
Carbonfiberboy
However there is very good evidence that all you really need to do is one set of 4 X 8' X 8 anaerobic intervals once a week. That seems to produce a very good result. Some studies show it producing a higher FTP than the usual long Z4 FTP intervals.
Is that 4 x 8min with 8 min rest?