I don’t taper, but I’m fresh. Look at it this way - Carpathian Peak +2 was 3x16 minutes at threshold. That’s 48 total minutes at threshold, did you taper for that?
Easy way to get started IMHO is to do a 30-min Friel test:
1 Like
No I didn’t taper (probably did way too much leading into this actually with Vo2 Monday, Anaerobic tuesday, Z2 yesterday and then this today)) but if you are trying to find a standard from which to base decisions on, you want to control the variables as much as possible right?
I but I guess if I am using this for training, being in close to the same level of freshness, IE not fresh but not cooked either, is the best place to be.
Thanks
By the way, this man is very angry.
1 Like
Ha ha, did you read the follow up post linked at the bottom? Here you go:
I’m the IT department of the family, so I understand the frustration although in my case its “did you reboot like I always tell you to do?” and “Oh, that fixed it, what a surprise” 
just kidding I’m a lot more diplomatic.
Freshness is up to your judgement.
My freshest days are on Monday and Friday because I don’t ride on Sunday and Thursday. The 32-min effort this year was done on a Saturday at the end of a 3 week build (before recovery week). Mon-Wed block was ~6 hours and 350 TSS, with Monday as 6x45-sec(30-sec off) max effort sprints sandwiched between 15 min tempo efforts, Two-and-a-half Hour Tuesday endurance (74%), and 3x8-min at 94%. CTL at the time was low 60s, which is enough base training load for me to really hit my stride on training efforts.
After that Mon-Wed block of work, I had two days off with unusual Friday off due to wind/allergies. After those 2 days off I was ready to slay my scheduled shorter threshold workout, using 275 estimate from the earlier 290W “what I perceive my 20-min test pacing to be” results. Out on the road I felt so good that I kept it going for 32 minutes before running out of open road due to sunset. Having done enough of these efforts I could have pushed that out to at least 50 minutes.
2 Likes
So, how does someone do what you are suggesting for a MV or HV plan? Or, do they just do LV and add a Z2 workout in?
I’ve been watching the Dylan Johnson videos on YT and his interview with the guru (forget his name). Basically, it sounds like TR needs to revamp their plans and add in many more easy days (Z2) besides having more intense sessions.
Ideally, I’d like that done for me if I pick a MV or HV plan. Basically, I only do LV or MV because I anticipate not being able to keep up with all the intense rides. Especially as I’m training for triathlon, and not just cycling.
Do I need to manually add in workouts on my own after setting up a LV plan?
TR actually made a set of Polarized plans (still in the experimental stage), with research based in part upon Dr. Seiler (the guru you are likely talking about).
They offer 6-week Base, and 8-week Build options, with the intention of applying an appropriate Specialty phase from the TR library. These tend to align with the 1 or 2 Hard workouts per week with Easy workouts for the rest of whatever volume you choose.
I can’t comment on the complexity added since you are Tri-focused.
2 Likes
Not really the expert here anymore as I don’t use TR any longer since just before adaptive training, but when I did, I would use the MV plan and sub out the weekend sweet spot (Sunday) intervals for a long Z2 ride. But you could just plug in a LV plan and add zone 2 rides to fill out your hours as you want.
2 Likes
Thanks for the reply. I appreciate it. I will look into it after my next race (end of Sept). Sounds like it will be exactly what I was looking for.
1 Like
If you were to taper before tough threshold wo, it would help that 1 workout but then why forfeit training for 1 workout? It is not a race.
If you feel need to taper for a thresholdwo or it gets you overly tired then i say your ftp is set too high. Patiently build to higher PL before bumping ftp up.
Yep i have done TR LV and substitue the endurance wo with an outside z2 long ride during weekend.
If time and run/swim allows, i add another TR indoor ride in the mix.
It is much better psychologically to add wo when you can than to do MV and often skip wo
1 Like