Originally Posted by
Hermes
Here are some ideas for you and questions for you to think about but not required to answer.
My coach is a perceived effort fan and always reminds me that it is NOT about the performance during training. It is doing the complete workout at a perceived effort that allows one to compete the workout. Looking at HR and Power daily and trying to set PRs and better FTP and etc is a fools errand.
I am a power junkie but I have learned not to chase power numbers during training. When my coach prescribes a max effort I know what that feels like in my legs. If it is an endurance ride, I know that that feels like. The same is true for a time trial or VO2 work.
This week I have to get in 3 to 4 interval session and 2 endurance rides with a 15 to 30 minute threshold effort. Part of the work in doing this type of prescription is laying out the course, which bike to ride and then when will I do it. I am only going for 2 interval sessions not 3 to 4.
Interval sessions are like taking a drug. How big is the dose and what is the frequency. I took the correct dose on Tuesday and Thursday. If I do another one tomorrow, I may not do very well over the weekend on the threshold effort. And next week, I will be at the track with him which will be even harder. So I know how I feel and how I respond to stimulus and recovery.
Training is an art form.
Great post - thanks. Like I said, I am just learning and there is a bunch to absorb, especially without a coach or being able to fuel properly (limited carbs).
And I can get OCD/single focus about things. As a pure recreational old guy, I probably need to scale back the OCD a bit & just do my workouts, ride for fun...
Max power for an hour - I'm not crazy enough to actually try that. That 255w is based off 20 min power/Garmin calculations of my interval efforts. I use 245w conservatively to set my zones. I've done an hour at 227w with 142HR, so I figure 245 isn't out of reach if I wanted...
Learning as I go - did 2x15 threshold intervals at @245w this week - spot on effort with no ill effects. Completed the workout and felt great. Attempted 4x4 VO2 intervals at 310w+ and failed after the second interval - power and HR zone was too high for the session. I've reduced overall volume for this training block vs the last one and I feel much better after week two - I may attempt week three if my legs feel it.