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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,
/* 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 */
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.
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
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,
/* 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 */
Normally I try to read through my previous questions but it seems there's not a search on the forums anymore and the page scroll at the bottom locked me to the first four pages (when I checked), so I couldn't find my previous posts. Seems I can see all the pages now. Sorry for the confusion. 🙂
Happy Holidays, sorry for the delay. Starting the 2nd block this week, the L3 work. I guess I just kinda continued on with the first block after reading the first sentence of your reply…
re: 1. Why do you want to increase your TSS? I need the answer to that before I can give you decent advice on the best way to achieve the increase. The content of how, has to match the reason why to achieve your goal.
Ok, perchance I was asking the question the wrong way. 🙂 Let's try again w/o my presuming that increasing TSS would achieve my goal. One of my goals this winter/spring is to work on a perceived limiter- the ability to generate high amounts of force at low cadence for sustained periods. The kind of power you need when you're grinding it out up the Shandys or gnarly rocky singletrack where you need to maintain momentum to push through. How do I achieve this?
To expand on this, I only use the power meter inside on the trainer (mostly during the week) , all outside (weekend) riding is done more or less free form. JRA if you will. So although I may not be training in 'zones' for these rides, there are other factors that weigh in that I deem just as important- the mental, dealing with averse conditions, nutrition, etc. But I do also mix in the prescribed intervals for a weekend day by doing them on the trainer after riding outside for part of the time.
Next round for the next block…
2. For the 2nd block of L3 work (2 x 30, 3 x 20, 4 x 15), should I aim for being in the 'sweet spot' (88-93% of FTP) for most all of these intervals? Also, in the quadrant analysis for these sessions, am I correct to assume I should be seeing my points in Quadrant II?
Yea, in retrospect, being able to make a fist to grip the bar (handle or weight) is a wonderful thing indeed.
I'm all set with the updated plan, thanks!
Sorry I wasn't clearer on question #3.
Hope your winter training is going well.
To 12 today.
Have fun at OP this weekend.