Training Routines

A light bike doesn't replace good fitness.

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devinci
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by devinci

Holy C*** TP

must be hardcore.

I find 5 x 5 wit 1 min rest is hard enough. Looks like I caught a stupid pulmonary inflammation, cant do these for a few days I guess. Sucks

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Tinea Pedis
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by Tinea Pedis

Nah, just stupid :lol:

And happy to help out a good guy who was using it as part of his PhD.

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KH1
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by KH1

You only need to worry about being a guinea pig when you break out in weird skin conditions or you grow some extra body parts.......
You were talking about 400W TP........ Do you now have 3 legs? :lol:

On the FTP thing - coach has me doing 6x5 @ 120% with 2 mins recovery. My 5 minute power (VO2Max) is fantastic (for me) - not sure about my LT improving though. I regularly do 2 Hour rides and can't say I've seen a vast improvement in FTP. According to the calculator on Golden Cheetah and Training Peaks my current FTP is only 280W but my 5 min power is now 355W. Whilst the 5 min number keeps going up the FTP number keeps moving around 275-285. My suspicion is that you need to do more FTP type sessions (20min plus) to improve it..... go figure eh? :wink:
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mattyb
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by mattyb

My FTP and 5min numbers are pretty much the same. When I do solid VO2max work I can push it up to about 375w (62kg) but FTP seems to stay at about 280w and unless I keep doing VO2 work, then top end power falls back to around 350 again.
I had the same thing last year and what pushed it up from about 260 to 280 was things like
over/unders - something like 2mins @ 110% 2 mins @ 90% for an hour
longer 2 or 3 x 30's at 95%
and my favourite 20mins @ 100%, 5min rest, 60mins @ 90%, 5mins rest, 20mins @ 100% and trying to negative split the first 20.

OJ
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by OJ

I do think that 2-3 x 20's is what drives your FTP up. L5 work can be used to break the plateaus and to prepare for races.
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sotiris
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by sotiris

OJ wrote:I do think that 2-3 x 20's is what drives your FTP up. L5 work can be used to break the plateaus and to prepare for races.
what % of max HR we use for 2x20?and what cadence?thanks!

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devinci
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by devinci

cadence: your own preference, preferably the one you will be using for what you want to become good at

%HR: During 2 x 20, I average arround 85% maxHR, by the end of the interval, my HR is more arround 90%. Hard to tell but 85-90% is a good guess. Make sure you dont hit 90% inthe first 5 min though, this would mean you over ooked it. Keep you cadence steady, you can even rise it up a bit because of trainer warmth, if you do it on the trainer that is.

OJ
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by OJ

HR around that 85% of max HR. Cadence 90-95. And as devinci mentioned, you need aim at steady effort and let your HR rise to the level. For me it takes at least 10 minutes of the first 20' to get my HR up there at steady wattage.
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mattyb
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by mattyb

oh and FWIW, I find 2 x 20's a couple of times a week is not enough to increase FTP.
YMMV but I personally need to go over threshold for longer intervals (15mins+) or significantly increase time at or near threshold (eg, 3 x 30mins, 2 x 45mins etc)

kevinkalis
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by kevinkalis

mattyb wrote:oh and FWIW, I find 2 x 20's a couple of times a week is not enough to increase FTP.
YMMV but I personally need to go over threshold for longer intervals (15mins+) or significantly increase time at or near threshold (eg, 3 x 30mins, 2 x 45mins etc)


That depends what intensity you class threshold as. Threshold for me is 95% - 105% FTP. If you can do more than 20 minutes continuously at 105% FTP then your FTP might be set too low/inaccurate.
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mattyb
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by mattyb

I was refering to the typical / coverted training routine of 2 x 20's @ 100% FTP done twice a week.
For me, that maintains my FTP but does not increase it.

I refer to threshold meaning FTP (100% hour power)

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devinci
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by devinci

fo me, 2 x 20 @ 100% twice a week is quite good. 100% FTP is pretty hard, especially on the trainer. That, along with complematary training, should bring FTP gains.

sotiris
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by sotiris

looks like 2x20 is very popular.everybody use it.

sotiris
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by sotiris

from my coach words the training zone of 2x20 named as SLC(sub-lactate capacity)and must be done at 88-94%FTP or 93-95% AVG HR at 75-80 cadence.
is it wright or wrong?

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devinci
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by devinci

his HR guidance are quite high, his cadence recommendation are probably based on your specific habits. Otherwise, cadence means nothing. I'd rate the power range more toward 90% to 105% of FTP.

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