Thoughts on these power numbers for Cat4? (road racing / crits )
#51
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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
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.
#52
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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.
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.
#53
Making a kilometer blurry
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?
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.
#55
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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?
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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
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I have no problems going slow . I was going to do it just to keep weight down and burn a few cals slowly. Didn't plan on hammering.
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The harder you train, the more rest becomes important. If you have weight problems, deal with them another way.
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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.
#60
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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.
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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.
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.
#62
Making a kilometer blurry
Both. You need to be patient and see what works and what doesn't, for you. We're all different.
#63
Making a kilometer blurry
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.
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One KM is good.
One mile is utter hell.
#65
Making a kilometer blurry
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.
One KM is good.
One mile is utter hell.
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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
disclaimers/ymmv
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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.
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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
disclaimers/ymmv
I should stop doing those tempo rides prolly.
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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
disclaimers/ymmv
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