winmeal

Hi! What do you think of combine your Long Steady Distance rides with strength training and LACTATE THRESHOLD INTERVALS (2x20min)

Is it to intense to do threshold intervals in the off season? I will save the vo2 max intervals until end of feb/march.

If I only do endurance rides in the off season, about 65-80% heartrate, Do I lower my lactate threshold much from the previous season, since there is no high intensity work? thanks

kiserkm

You can do threashold intervals, but most riders cant handle the intensity in the winter. I would recommend sweetspot intervals at 90% of your ftp, and maybe limiting pure threashold to one time every two weeks until jan/feb rolls around. Start vo2 Max intervals three weeks before your first race

Only doing endurance rides this time of year will just make you tired. They will lower your threashold. Base is improving FTP you dont want it to sink. Getting in enough tempo/sweet spot will build your ftp like non other.

Hookflash

What sort of schedule would you recommend for a newish/intermediate rider who's used to, say, 6 hours a week? I was thinking of doing something like this (or at least building up to it over the next 4-6 weeks):

Mon - 2x20min sweet spot
Tues - 1.5 hour zone 2, or 1 hour tempo
Wed - 2x20min sweet spot
Thurs - 1.5 hour zone 2, or 1 hour tempo
Fri - Rest
Sat - 3x20min sweet spot, or 2x20min FTP
Sun - Rest