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D1 Low cadence intervalls for general strengthbuilding 10x1, 3x2 and 1x5min with rests in between, duration 2h
D2 5x3 max out with 5 min rest, 15 min warmup and 15 min warmdown. Duration 1h (duh)
D3 2x20 min at 110% FTP and 2x30 min at 90-95% FTP.
D5 High cadence intervalls
D6 See D2
D7 See D3
Rinse and repeat. Does this sound ok or do you have any other good plan for me to consider. Please contribute with any info.
Sorry for poor spelling
Not sure how you're going to do 2 x 20 at 110% FTP and then 2 x 30 at 95%. 110% for 20 min is kind of... absurd? A simple 2 x 20 at 95-100% would do it IMO.
I think your weekly schedule might be a tad too much, I'd replace a 5 x 3min by a long/tempo ride over 3h, depending on time of the year.
Best advice, train in the TT position, especially for intervals near race pace.
These are very general guidelines.
Ok because i still have a massive cold i might aswell take in your advice and change my trainingschedule
D1 2x20 at 95-100% FTP, 20 min rest in between
D2 Long Tempo ride at maybe 70-80%?, duration 3-5h
D4 5-8x3 min at 120% FTP, 3 min rest in between
D5 Long Tempo ride, duration 3-5h
D6 2x30 at 90-95% FTP, 30 min rest
grid256 wrote:...I'd ride a used P3 from ebay with a new powermeter before a new Canyon without one any day.
Quoted for truth.
And I concur with the rest of the advice given.
In lieu of a power meter you need a solid, repeatable method of testing your performance to ensure the training is working for you. This can be a TT itself IF the course conditions are similar enough. If you are seeing improvement then don't be tempted to change the training just for the sake of it. Linear progression can and does work, especially if you a little time crunched. Once you fail to see improvement without mitigating circumstances (lack of sleep, travel, work, family etc) THEN start to mix things up.
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG
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