For workouts, I think on the thread linked above, we worked out that Dicks -2 was probably the closest to a Seiler 4x8 session in the workout library.
105% of ramp test FTP for the intervals is almost certainly tougher than Seiler’s prescription (more like 105% of 60min power), but to compensate, you get a 3 minutes rest between them instead of Seiler’s 2.
To create an even closer approximation of Seiler’s session, I would open Dicks -2 in workout creator, reduce the rest intervals to 2 minutes, but also reduce the work interval intensity to 103% (of ramp test FTP).
(The ultimate aim is to end interval 1 at about 88-9% maxHR, interval 2 at 90-91, interval 3 at 92-93, and interval 4 at 94-95, so you might need to do some on-the-fly intensity adjusting to get there.)
If you’ve listened to the 3 Fast Talk, the The Triathlon Show and the Flo podcasts like I have over and over and over there a few major points to take from them.
You have to have an idea of your HRpeak for cycling to properly gauge the sessions
You have to realize that he [Dr. Seiler] does not prescribe sessions at a precise intensity. Moreover he gives guidance and is keen to let the individual discover how to pitch their own sessions.
4x8-minutes is not set in stone. It could easily be 5x7, 6x7, 5x8, etc. It’s very much about Duration x Intensity with an ideal LT3 [Zone 3, POL?] session between 30 and 40 minutes, possibly as much as 50 minutes eventually.
It’s great that this sub-section has been created by the way.
I am interested to see someone take this on for up to 6 months and see how they improved over the start of it. I am still not convinced this would be better than training to what your needs are for your style of racing. I can only relate to mtb but the needs for a marathon racer with big climbs is different for the XC racer that needs short punchy bursts. Different engines. I am sure road racers have the same issue here as well as triathletes. I am not knocking it at all because I have very limited knowledge in all this but would love to see someone take this on…For all our sakes🤯
They’re probably not as different as you think which is basically what Seiler said in the last Fast Talk podcast.
Look at those competing at the pointy end in events like Cape Epic - Christoph Sauser, Nino Schurter, Jaroslav Kulhavy, Manuel Fumic, Henrique Avancini, etc and you can see one thing that they all have in common - they’re all exceptional XCO racers.
It’s also worth noting that this year’s winner of DK200, Colin Strickland, is a guy who ‘specialises in Criteriums and Gravel’ and has also been a Texas State CX champion.
At least to is an option to us this model over years, while others train towards the main events more polarized. Sometimes a periodisation follow naturally the race schedule or social or seasonal constraints.
I linked here a case study
I’ve started on 3 months of an 80/20 plan. I’m using one group ride and Coach Chad’s VO2 max progression on my intensity days. Using the FTP from my most recent ramp test. . Once I finish the VO2 max progression, I will do a 1 hr test and use it going forward for the Zone 3 4 and 8 min intervals. My non intensity days are 2 hrs at an IF of .6 on the trainer. Power level is governed by pulse. I’m using Chad’s spreadsheet as a guide. Just finished week 2, and I’ve already noticed an increase in power for a given pulse.
Can you upload a screen shot of your calendar? Just curious to see what it looks like. I am very interested in the model mainly because I want to minimize my intensity days, but the days I do it make it really count.
Not much on the calendar. I’ll describe what I’m doing and if you still want to see it, I can up load it. I started back riding in April 2018 after 9 years off. Rode about 3 days/week through the summer and did a 130 mi Grand Fondo in September which caused a Knee problem.
Started Traditional Base in November. Have gone through Traditional Base LV 1 and 2 and SSB LV 1 and 2. FTP when I started was < 100 per the ramp test and currently sits at 184 after SSB2. I’ve chosen to proceed with at least 3 months of 80/20 due to my impression that I don’t have a very good aerobic base, and as a result, doing SSB felt sort of like building a house on sand. My typical week looks like this:
Mon 2 hr zone 1 on the trainer
Tue VO2 max w/o approx 1 hr
Wed 2 hr zone 1 on the trainer
Thurs2 hr zone 1 on the trainer
Sat Group Ride 2-4 hrs ( this weekend I’m doing a sponsored ride 75 miles, and will stick to Zone 1 as much as possible .
My long term goal is a cross country ride next summer.