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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Favorite Intervals

Old 04-08-14, 08:05 AM
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Originally Posted by ljrichar
You can't average like that. Like I said, I can do 200% of ftp for only 1' but I can do 100% for an hour. Hell, I can do 400% but for only 5". It doesn't average the way you're thinking.
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.
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Old 04-08-14, 10:40 AM
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Originally Posted by gregf83
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.
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.
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Old 04-08-14, 11:11 AM
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Originally Posted by ljrichar
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.
This is the set of intervals I was commenting on:
Originally Posted by simonaway427
2) Breakaway drills. Someone metioned this one - 5 x 4min intervals. Each interval = 1 min @150%, 3 min @ 105%
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.
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Old 04-08-14, 11:28 AM
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Originally Posted by gregf83
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.

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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Old 04-08-14, 11:42 AM
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Originally Posted by merlinextraligh
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.
If it is the one I am thinking of it is very close to this:

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%)
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Old 04-08-14, 11:56 AM
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Originally Posted by gregf83
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.
Guess you missed this.

Originally Posted by ljrichar
Don't know how you draw that conclusion. My 1' is 200% of ftp so that interval would be taxing but not impossible. You'd need a couple of minutes rest after each one though.
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Old 04-08-14, 11:58 AM
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Originally Posted by ljrichar
Guess you missed this.
I won't be joining your breakaway
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Old 04-08-14, 08:35 PM
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The last one, of course
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Old 04-09-14, 07:25 AM
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Originally Posted by dookie44
The last one, of course
If you did it right, that would be your LEAST favorite interval.
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Old 04-09-14, 10:02 AM
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Originally Posted by merlinextraligh
Favorite Interval; Oxymoron.
+1
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Old 04-09-14, 10:03 AM
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I like the interval where I repeatedly evade the neighborhood dogs.
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