|
Originally Posted by jsutkeepspining
(Post 15512761)
easy plan for you to follow in the coming weeks if you aint racing
monday: hour easy tueday: 5x5's 110-120% of ftp wednesday 6x5x1 at 105-108% or 2x20's at 95-100% thursday: 3 hours at .7 IF friday hour easy saturday: 3 hours w/ 2x20's at sst at the end of the ride sunday: 4 hours z2 enjoy Looks like I fall into the Woman's Cat 5 on that graph..pretty sweet numbers I have. |
that's actually not that much
edit: but in all actuality, you probably only need to train 5-10 hours to get out of the 4's. 3 hard days and one 2 hour ride and your set really. |
Originally Posted by ovoleg
(Post 15512738)
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?
Originally Posted by shovelhd
(Post 15512121)
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.
Originally Posted by ovoleg
(Post 15512751)
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?
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. |
Originally Posted by shovelhd
(Post 15512786)
"Tight protocol" means, among other things:
Repeatable course Same time of day Similar atmospheric conditions Precise warmup and test cycle Grabbing junk off of Strava is just that, junk. There's a ton of noise in other data. |
How do you guys feel about riding 6-7 days a week using 1-2 of those days as active recovery in Z1? Or should I just take the day off?
|
Originally Posted by ovoleg
(Post 15513552)
How do you guys feel about riding 6-7 days a week using 1-2 of those days as active recovery in Z1? Or should I just take the day off?
|
Originally Posted by Jancouver
(Post 15513580)
IMO if you are new to racing take a day off. My personal issue was learning how to go easy on easy days without doing too much ... by chasing carrots or dropping those who just passed me :D
|
The harder you train, the more rest becomes important. If you have weight problems, deal with them another way.
|
Originally Posted by waterrockets
(Post 15513237)
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.
|
Originally Posted by climber7
(Post 15514093)
curious - is this how you do your trademarked intervals, too? or do you actually try to pace those a little?
|
Originally Posted by waterrockets
(Post 15513237)
This....
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. 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. |
Both. You need to be patient and see what works and what doesn't, for you. We're all different.
|
Originally Posted by climber7
(Post 15514093)
curious - is this how you do your trademarked intervals, too? or do you actually try to pace those a little?
I'm doing these to train for the all-out efforts that I try to use for race finishes, as that profile is most useful for getting a gap and keeping speed up as much as possible to delay being caught by the sprinters. |
Originally Posted by Scummer
(Post 15514243)
The WRI[TM] are all out, balls to the walls, leave no man standing, last 15 seconds you want to die, leave no stone unturned exercises.
One KM is good. One mile is utter hell. |
Originally Posted by achoo
(Post 15516094)
I like going by distance, not time. I find I push myself harder because I know then I'll get done a few seconds sooner. It's also easier to see a signpost or a building than it is to read little itty bitty numbers when your legs feel like they're being dynamited, your eyes are bleeding, and your heart and lungs feel like they're going to climb up out of your throat and beat you about the head for abusing them so badly.
One KM is good. One mile is utter hell. |
having been guilty of it numerous times throughout my racing career, i believe that doing tempo during the race season is bad training strategy, and a recipe for training moderately, aka making your hard rides not hard enough and your ez rides too hard ... unless it's H.O.P. style (hard tempo with sprints/accelerations every 3 to 5 minutes, which in actuality is a neuromuscular power workout that forces you into an AP/NP in L4).
disclaimers/ymmv |
Originally Posted by waterrockets
(Post 15516109)
If you're doing a mile un-paced, all-out, you might as well finish off the full 3 minutes and get an FTP number out of the deal.
Well, there's two reasons, for me at least, for not doing those: 1. I plateaued at "sucky-slow" last year so I hired a coach and he doesn't have me doing those, or anyting like those, probably because I'm already a pretty good sprinter and need to work on other things, like FTP, weight, and anaerobic capacity/repeatability. 2. One mile is already utter hell. |
Originally Posted by MDcatV
(Post 15516309)
having been guilty of it numerous times throughout my racing career, i believe that doing tempo during the race season is bad training strategy, and a recipe for training moderately, aka making your hard rides not hard enough and your ez rides too hard ... unless it's H.O.P. style (hard tempo with sprints/accelerations every 3 to 5 minutes, which in actuality is a neuromuscular power workout that forces you into an AP/NP in L4).
disclaimers/ymmv I should stop doing those tempo rides prolly. |
Originally Posted by MDcatV
(Post 15516309)
having been guilty of it numerous times throughout my racing career, i believe that doing tempo during the race season is bad training strategy, and a recipe for training moderately, aka making your hard rides not hard enough and your ez rides too hard ... unless it's H.O.P. style (hard tempo with sprints/accelerations every 3 to 5 minutes, which in actuality is a neuromuscular power workout that forces you into an AP/NP in L4).
disclaimers/ymmv |
| All times are GMT -6. The time now is 03:09 PM. |
Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.