Training Routines

[KH1]

One thing that has been mentioned in numerous threads but needs to be reiterated in this thread is the importance of recovery.
Most of the workouts you see here are high intensity efforts. It is critical to back these up with recovery days.
I am my own worst enemy when it comes to overtraining and have recently discovered the pitfalls of trying to either back up big days with another big day or trying 'catch up' when I have missed a day or under trained due to time constraints the previous day or during the week.
Very low intensity rides or off days (In my opinion) need to be incorporated into any weekly/monthly/long term programs that you set for yourself.

Here is a good Recovery session;
40mins - 1hr @ < 55%FTP or <64%MHR
I try to do this set on the first day of my weekly set and try to keep my cadence at 100.
This is very difficult to do as it takes incredible will power to ride at this low intensity effort.

I have learnt the hard way by becoming fatigued beyond the point of being able to train and finish scheduled training sessions and have only just (In the last couple of weeks) realized how important these recovery sessions are.

Anyone else have recovery other routines they use?

[kevinkalis]

I have learnt the hard way by becoming fatigued beyond the point of being able to train and finish scheduled training sessions and have only just (In the last couple of weeks) realized how important these recovery sessions are.

Anyone else have recovery other routines they use?

+10 on recovery

I do 2 days recovery a week - 1 day of 45 minutes at <55% FTP and 1 day completely off the bike

[MrAK]

I love to walk, I reckon it's one of the most natural lower-limb stretches you can do, and a rare opportunity to naturally open up the hip flexors. My routine there is to walk for 20 minutes, stop and stretch my now warmed up legs, then walk back, striding out to really work the stretch brought on by the walking motion.

+1 to a day off.
+1 to an easy, "JRA" day, but I don't fuss with power or hr on that day, riding to how I feel, and doing some spinups or similar to loosen the legs up fully. Mental recovery - where I can ignore zones is as important imo / ime as purely physical recovery.

[MrAK]

...
. Riding at 70% of FTP will do very little to increase your FTP as opposed to harder sessions.
....

If you have the (training + recovery) time, I can highly recommend doing longer rides at 70-75% FTP, particularly in base.

My longest (solo) 70% FTP ride to date was 4:40 (146km / 568m elevation). Today I went on a much hillier group ride, with plenty of rolling downhill (vs always pedaling as I do when riding solo), so was easier in that regard, but I ended up doing 6:49 / 191km / 2500m elevation @ 64% FTP AP (73% FTP NP). Considering I have done no specific hill training since I started base 5 weeks ago, the longer solo rides are definitely helping. I managed to do a top 5 5 & 10 minute best today (uphill), as well as a top 6 20 minute best (we did a couple of 7km climbs).

[KH1]

Hill climbing 6 x 5 - some people aren't a fan of the low cadence work - I like it.
Alternate seating and standing - If you are feeling really strong do 5 min seated then 5 standing otherwise just alternate through each 5 min set.

10min warm up
5 min @ 70RPM and 110-120%FTP
5 min Recovery @ 95-100RPM
5 min @ 60RPM and 110-120%FTP
5 min Recovery @ 95-100RPM
5 min @ 50RPM and 110-120%FTP
5 min Recovery @ 95-100RPM
5 min @ 70RPM and 110-120%FTP
5 min Recovery @ 95-100RPM
5 min @ 60RPM and 110-120%FTP
5 min Recovery @ 95-100RPM
5 min @ 50RPM and 110-120%FTP
10 min Recovery @ 95-100RPM

[KH1]

Here is another tough one focusing on Crit performance.
Roughly 1 hour on the trainer. You can vary the number as you get stronger.

Warm up 5 - 10 mins
1min VO2Max
3min recovery
5 x 2min VO2 with 1min recovery between
3min recovery
5 x 2min (30sec VO2 then 30sec E3) with 1min recovery between (Like the over unders I posted but without the intensity in the 'on' part)
3min recovery
5 x 1min VO2 with 1min recovery
Warm down 5 - 10 mins

Enjoy the pain

[me]

Power Profiling

http://www.cyclingtipsblog.com/2011/02/ ... more-17159

[KH1]

Good article. Thanks for the link

[gn1tmac]

is 2x20 at 95-100% of FTP better than say 1x60@ 85-90% of FTP?

Reason i ask is... I like to ride 25 miles easy 190-200w then do the last 25 miles between 250-300 averaging somewhere around 275w. I find doing 20 mins@300-310w hard and the 2nd 20min interval i have a hard time keeping my watts steady. my heart rate is also lower on the 2nd 20 min interval

[devinci]

is 2x20 at 95-100% of FTP better than say 1x60@ 85-90% of FTP?

Reason i ask is... I like to ride 25 miles easy 190-200w then do the last 25 miles between 250-300 averaging somewhere around 275w. I find doing 20 mins@300-310w hard and the 2nd 20min interval i have a hard time keeping my watts steady. my heart rate is also lower on the 2nd 20 min interval

one hour @ 85-90% wuld be a solid tempo hour. It depends on your objectives. If you aim at raising FTP, both would be good but you'd still need the 2 x 20 @ 95-100%. If you aim at TTs then 2 x 20 @ 95-100% would be very helpful. In order to go hard, you need to train hard and that meas going into the hurt zone once in a while.

When going for 2 x 20 @ 100%, I tend to overdo the first interval and the second one is alwys lower. I dont think going 100% of FTP for the 2 x 20' is really necessary, aiming at 95%+ would be just fine IMO, you still get the adaptations and if you pace the first interval correctly, yu can go harder on the second one.

[OJ]

It's all good as long as it hurts

The 60 min tempo session is good too, but you do need to do some 100% FTP work if you want to raise your FTP.

I've been doing 3 x 20 at 92-95% when I have time. Otherwise just the usual 2 x 20. Seems to help quite a bit.

[Tinea Pedis]

Would you also not want some 5min efforts to help with FTP?

[devinci]

TP

I would say 5 min efforts would indeed help raise FTP. But a good groundwork of steady 2 x 20 is needed prior.

To be on topic, I have been doing some painful 5 min efforts workout that I feel is helping me raise my 20 min power and FTP. This is nothing scientific as far as I know. They consist of 5 x 5 min efforts at 105% FTP with 1 minute recovery. Try it and tell me about it... if you're still alive

[OJ]

Would you also not want some 5min efforts to help with FTP?

Probably. I don't do these before I get on the road on my road bike...so not for another month at least. The L5 work does help a lot.

[Tinea Pedis]

I was doing 8 x 5min at max wattage with 1 min rest.

In a glucose depleted state.

Was for a study. Damn they hurt!