CTR Plan Question

[jim leikert]

Hi Lynda,

Was using the CTR plan for the AZT300 but broke a finger ~5 weeks ago, so while still working the plan, I'm out for the race. Good luck out there and have fun!

Anyway, just one question this time around.

Thanks again for your time,

Jim.

Question 1: Is there a percentage of FTP I should be shooting for or a 'floor' that I should maintain in the 10 second bursts for the workout below?

/* begin workout */

Workout 1: notes
MTB Duration: 2:00
1 steady 15 minute climb, 2 bursty 15 minute climbs.
Warm up gradually with 30 minutes at or under HR Z2, then ride a 15 minute climb at
steady lower L4/midZ3-lowZ4 pace.

[Dave]

Hi Jim,

Sorry to hear about the finger.

[jim leikert]

Hi Dave,

Yea, in retrospect, being able to make a fist to grip the bar (handle or weight) is a wonderful thing indeed.

[jim leikert]

Hi Lynda and Dave,

Using the first four weeks of the CTR plan as my first build period and then counting backwards from my first event to fill the weeks between.  But I don't know what my first event is going to be, so I'm starting here.

Question 1:  How do I adapt the following workout to the trainer.  Please better define 'Maximize time in L3/Z3'.  How much time should I be looking at spending in L3 in the 3hr time block?  From my experience, I can do a three hour Spinerval video and get 145 minutes of work out of the 180 minutes allotted with a normalized power that is in the lower end of my L3 range.  However, this will generally leave me kinda cooked for a few days.  Or should I ride outside for a period of time and then do 2 x 30 L3 sweet spot intervals on the trainer?  Any advice/guidance would be helpful.  Hopefully I didn't post this question before.  🙂

Thanks again for your time,

Jim

/* begin workout */

Workout 1:    Bike    Duration: 3:00

At your option choose either a low priority XC race or a 3 hour fast paced group ride, road or MTB. Terrain with substantial climbs is best. Maximize time in L3/Z3. Be sure to follow this up with a solid recovery drink.

/* end workout */

[Lynda]

Jim,

Putting 65 – 75% of your ride time in the L3 power bin is ideal. 

Lynda

[jim leikert]

Hi Lynda,



Finishing up week 5 of the CTR plan and looking for direction for the next two weeks.  At this point, I'm planning on going to Moab/Fruita the last week of April.  Ideally, I'd like to do a KT ITT during this time but whatever happens, I'll be in 'ride till you drop dead' mode for the week.



Should I continue on with the CTR plan week 6 next week and then week 12 for a mini-taper the following week?  Or maybe some other combination from the plan?



So something like this:



April 8th -> 14th: CTR Plan Week 6

April 15th -> 21st: CTR Plan Week 12

April 22nd -> 28th: Moab/Fruita Week



Thanks,



Jim

[Lynda]

Are you using the CTR plan to train for a Kokopelli Time Trail? or are you using it to train for CTR? Please clarify.

The CTR plan is not appropriate to train for a one day event as it is a multi-day event plan. You will be far better served on a more appropriate plan.

Lynda

[jim leikert]

I'm using the CTR plan to train for an AML 400 ITT in mid May, the 19th being the approximate starting date.

 

The KT will be a diversion to have some fun and ride down Entrada Bluffs Road.  🙂  I just don't want to be too cooked going into the week.

 

Jim

[Lynda]

Week 6 > week 12 is a good combo.

Lynda

[jim leikert]

Hi Lynda,

 

One question this time around.  In the following workout, are there any disadvantages/pitfalls to doing the sprints in a 30 seconds on/off fashion, all six in a row?

 

Thanks again for your time,

 

Jim

 

/* begin workout */

 

Hill sprints. Ride for 60 minutes in HR zone 1 or Power L1. Then do 6 x 30 second sprints up 5-8% hill, in and out of saddle with 3-4 minute recoveries in HR zone 1 or Power L1. Strive to reach Power L6 on each sprint. 90+ rpm. If you do not have a power meter, review this intensity chart //lwcoaching.com/?p=132 to dial in your pacing by perceived exertion. The interval duration is too short to use heart rate as a pacing tool. Finish ride spinning in heart rate zones 1-2 or power L1.

 

/* end workout */

[Lynda]

30 sec on 30 sec off is a totally different workout that will target VO2max – different physiological adaptation than intended. Workout as written targets neuromuscular power and the 3-4 min recovery time is required. 

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