The goal of “z2 in long durations” is not to increase FTP.
The goal of sweet spot is not to increase FTP.
TR says about both:
Z2
primary goal…is to develop or improve your aerobic endurance by shifting your body’s fuel preference toward fat
SS
aimed at increasing your ability to drive the pedals harder and longer, via improved muscle endurance and higher fatigue resistance
Pretty much the only “zone” which has FTP as its primary target is Threshold:
The primary aim of Threshold work is to extend the amount of time you’re able to ride at your FTP.
That said, “muscular endurance”, “higher fatigue resistance”, and “extend the amount of time you’re able to ride at your FTP” are most definitely products of long Z2 hours…ok, and SS intervals.
See below.
:
n=1 Report:
Any benefit to Trad Base vs SSB?
For me? BIG difference and looking like my “game changer”.
After doing blocks of both POL and Trad Base VHV this year, I’m pretty sure that I’m a good responder to as much Endurance volume as I can get…like 20+ hrs/wk. Bottom line is that doing tons of Z2 leaves me feeling strong, fresh, and w/o fatigue, even though the mathy metrics say I should be suffering. Doing a ton of SS (e.g. SSBHV+) loads me up with too much stress and fatigue. The results of both types of training are reflected in my heart behaviour – healthy & responsive vs smashed & fried (tested w/ VO2 intervals).
As above, Z2 can definitely provide much of what SS and FTP work does – muscular endurance, higher fatigue resistance, and extend the amount of time you’re able to ride at your FTP. Here’s the breakdown of my TiZ between my last two FTP tests (6 weeks):
90% sub-SS (Tempo was capped @ 80%FTP, by design)
4% SS
FTP didn’t increase, but I extended the amount of time I’m able to ride at my FTP by almost double, today I churned out a 3x20 @ 90%, and most surprising, my pVO2 went up almost 4%…all on the back of lots of long endurance riding. (Flashing back, after my 2-month summer POL block, I was smashing so many all-time PR’s it was ridiculous!)
Will definitely keep Trad Base/POL VHV as part of my training calendar…until it stops working, that is. 