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How to boost my time at and above LT

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How to boost my time at and above LT

Old 05-04-08, 07:43 PM
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How to boost my time at and above LT

What specific intervals, workouts, et al.
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Old 05-04-08, 07:57 PM
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VO2Max intervals (Coggan zone 5): http://www.cyclingpeakssoftware.com/power411/levels.asp

My favorites are 5-minute hill repeats. You should go for 5m recovery too. I just do 5x5m.

For way above FTP power, 1m intervals will help your anaerobic capacity. A lot.

Also, FTP rules, so just training your FTP is likely to help at all durations.
I've seen my 1m power go up 20%, and my 5m power go up 19% this year, and I've been focused on FTP development.
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Old 05-04-08, 08:34 PM
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Originally Posted by waterrockets View Post
VO2Max intervals (Coggan zone 5): http://www.cyclingpeakssoftware.com/power411/levels.asp

My favorites are 5-minute hill repeats. You should go for 5m recovery too. I just do 5x5m.

For way above FTP power, 1m intervals will help your anaerobic capacity. A lot.

Also, FTP rules, so just training your FTP is likely to help at all durations.
I've seen my 1m power go up 20%, and my 5m power go up 19% this year, and I've been focused on FTP development.
But come on, that's because you're a texan and made from something else...
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Old 05-04-08, 10:00 PM
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Originally Posted by waterrockets View Post
I've seen my 1m power go up 20%, and my 5m power go up 19% this year, and I've been focused on FTP development.


I've gotta get me some of that!!
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Old 05-05-08, 06:46 AM
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Originally Posted by ridethecliche View Post
But come on, that's because you're a texan and made from something else...
Ack. My kids are <gasp> Texans... but I'm a Colorado boy...
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Old 05-05-08, 09:03 AM
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This is a simplistic answer... but if you want more time above LT... ride above LT. Then recover and repeat.

How long should the intervals / recovery be? OH now you're asking a hard question. Volumes have been written. Countless PhD's have studied this topic.

It boils down to (IMO) a couple of options - "full" recovery allows for longer, higher quality efforts and in a given workout will result in more time above threshold. "Less than full" recovery IMO is better racing simulation but you won't be able to hold as long above LT in a given workout.

Anyway, +1 for 1 minute intervals. I also like Tabata intervals but they're more of a VO2 max interval.
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Old 05-05-08, 06:19 PM
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How about "steady state intervals"?
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