Favorite Intervals
04-08-14 | 08:05 AM
#76
Senior Member
Joined: Jun 2008
Posts: 9,201
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From: Vancouver, BC
Of course you can do higher efforts for shorter periods but there are reasonably well established boundaries for power over a particular time relative to FTP. My only point is that most people can't maintain 116% of their FTP for 20min. If you can you've probably underestimated your FTP.
Your examples of 1' and 5" power are irrelevant to the point I was making.
04-08-14 | 10:40 AM
#77
bf is my facebook.
Joined: Mar 2006
Posts: 1,156
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From: Greensboro, NC
Yes, it averages exactly the way I'm thinking based on simple math.
Of course you can do higher efforts for shorter periods but there are reasonably well established boundaries for power over a particular time relative to FTP. My only point is that most people can't maintain 116% of their FTP for 20min. If you can you've probably underestimated your FTP.
Your examples of 1' and 5" power are irrelevant to the point I was making.
Of course you can do higher efforts for shorter periods but there are reasonably well established boundaries for power over a particular time relative to FTP. My only point is that most people can't maintain 116% of their FTP for 20min. If you can you've probably underestimated your FTP.
Your examples of 1' and 5" power are irrelevant to the point I was making.
04-08-14 | 11:11 AM
#78
Senior Member
Joined: Jun 2008
Posts: 9,201
Likes: 289
From: Vancouver, BC
It is not simple math. You are correct in that I could not do 20' @116% but I can do the interval that was discussed.
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
04-08-14 | 11:28 AM
#79
pan y agua
Joined: Aug 2005
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From: Jacksonville
Bikes: Willier Zero 7; Merlin Extralight; Calfee Dragonfly tandem, Calfee Adventure tandem; Cervelo P2; Motebecane Ti Fly 29er; Motebecanne Phantom Cross; Schwinn Paramount Track bike
This is the set of intervals I was commenting on:
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
The idea is pretty much a maximal effort to get seperation from the pack to create the break, or bridge to it. Then at FTP or slightly above to keep the break away, then a sprint at the end to drop your breakaway companions ftw.
It's a pattern that Coggan and Allen saw repeated in power files from winning race moves. I meant to go back and look at the book to get the times and percentages they recommend, but the book's at home.
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You could get lost and die.
You could hit a tree and die.
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04-08-14 | 11:42 AM
#80
Senior Member
Joined: Jun 2007
Posts: 6,411
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From: Haunchyville
The idea is pretty much a maximal effort to get seperation from the pack to create the break, or bridge to it. Then at FTP or slightly above to keep the break away, then a sprint at the end to drop your breakaway companions ftw.
It's a pattern that Coggan and Allen saw repeated in power files from winning race moves. I meant to go back and look at the book to get the times and percentages they recommend, but the book's at home.
It's a pattern that Coggan and Allen saw repeated in power files from winning race moves. I meant to go back and look at the book to get the times and percentages they recommend, but the book's at home.
Warm Up (usually for Coggan that is 10-20 min with a few high cadence minutes thrown in)
6 x 30 second burst of 200% ramping to 300% followed immediately by 3 min at 105-110% and then ramping up to 200% for the last 10 seconds. 3-5 min rest between intervals
Cool down (usually 10-30 min at <75%)
04-08-14 | 11:56 AM
#81
bf is my facebook.
Joined: Mar 2006
Posts: 1,156
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From: Greensboro, NC
This is the set of intervals I was commenting on:
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
In order to do this set you have to do 116% of FTP for 20min unless there is some additional rest I don't see. I assume the whole idea of a 'breakaway' interval is to simulate what you'd end up doing in a breakaway. In this case perhaps a 4 man break with everyone taking 1min pulls and recovering for 3min.
