I started the 2022 season with a 3-week training block with all kind or workouts. Vo2max, threshold and SS. Just to get back on the training wagon.
Then i proceeded with 8 weeks of training with 1 vo2max session, 1 OU or SS session (ss progression) and the rest all easy endurance riding per week, averaging at about 11 / 12 hours total work on the bike. Finished the block with 2x50 minutes of sweet spot and felt great. It’s my first year that i really focused a lot of time on Z2 and with succes. I’m now able to hold 230/240 watts and still can keep a conversation :).
According to WKO5 (started a trial). My FTP is now 85% of my Vo2max. (372 → 316) And as far as i know, this is a sign that i have to focus more on the Vo2Max side of things next block. But I’m not sure how to plan this.
Is 3 Vo2Max workouts a week to much? Do i have to do a long ride every week to keep up the volume ? Or can i just hit it hard 3 times a week for 4 weeks without a lot of volume and just hammer it ? This is a draft of my block:
Probably a good idea to focus on some solid aerobic work.
However, before you start the harder ‘Vo2 Max’ intervals, there could be merit in completing a high vol z2 block (i.e., addressing the peripheral aerobic system before progressing onto the central aerobic system).
As far as I know the volume during the vo2 max is a factor. So you want to maintain the volume but only by easy rides. You can smash the vo2 during longer rides also. I would advise to do z2 work only by RPE - if you are tired do them on very easy side. You do not want to introduce any additional fatigue due working too hard doing z2.
Totally depends. For some, this could be 8h p.w. - for others 20h p.w.
For the athletes I coach, I’ve seen significant gains in a solid Z2 block (i.e., 5w on;1w off). This is evidenced, primarily, in increasing LT2/MLSS/FTP etc., over the 6 week block. I would guess this is through mitochondrial biogenesis/capillarization etc.
No. Not a dedicated endurance block. The weather still sucks here so i have to do most of the rides indoor, and i cannot get more that 3 tot 3.5 hours in on the trainer. So I’m not sure if the timing for a dedicated endurance block is that good now.