Thanks for input, thats my biggest issue with the next step. I can do SSBHV and even more SST and Z2 on the trainer,
As long as im fatiqued (2-3 hours of SST then Z2) then i can do 3-5 hours on trainer, but anythign above 90mins of pure Z2 is so boooooring.
And when you say its the 5hour ones that really made the impact it just bums me out.
I don’t train outdoors during offseason.
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I’m pretty sure much of that was outside… I don’t think the captain could do it all indoors. Since he’s a Canuck, he’s got a long cold winter ahead of him.
BTW, I just watch TV during those easy rides. Netflix is good, although the TV setup in my workout room doesn’t allow for it, but DTV has a whole lot of movies on demand.
I do watch movies/series for anything below 100% of FTP, so with 500+hours on the trainer a year im starting to run out of stuff to watch :).
Hopefully doing as much SS work during SSBHV as i possible can manage will give me year to year improvements, i guess i will figure out during the coming season, and try do more polarized during the season and force myself to do more long boring Z2 rides outdoor (also hate long easy rides outdoor).
About 9% bump for me however I was detrained a bit. Just finished two months of traditional base 1 and 2, about 7-10 hours a week. Most rides outside, so I naturally got some anaerobic work from getting in and out of town. More importantly I feel great and am holding back from chasing rabbits on mid week group ride. Did short power testing this week and was within 5% of all-time best on 1-min.
Putting TB on the calendar for Sept and Oct 2020.
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During my first base block, when I did only Z2 and some tempo, I got a 6% bump on my ftp in 3 weeks. (My weekly volume went from ~10h to ~13h)
Doing a second block right now with alot of z2 and sweetspot, can already feel a big bump halfway through. My Z2 went up by more than 10%. I have even bumped my sweetspot at around the ftp I had after the test and it still feel easy (Done 2hour with only a few minutes of break 2 days ago)
So yeah doing lot of z2 work, if you have the time.
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Yeah I agree. Last year was a bit better comparison in that regard
- 229 FTP on Aug 15
- 4 week block of 2+ hour heat rides (upper 90s) and sweet spot
- 245 FTP on Sept 29
- 4 week block of traditional base 1 which is all z2 rides
- 240 FTP on Oct 30
I’m really happy with how I feel aerobically while doing longer 3-5 hour tempo/SS rides that end with an hour of endurance. Try to do at least a couple of those a month from now thru Spring. Don’t have the patience to do long lower z2 rides, so even if I’m leaving something on the table I’ll never know.
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Nice post! (Rob K)
Yeah I’m going to spend some time building base and vo2 before going into strength endurance (TR sweet spot base). Was pleasantly surprised to hear Bora Hansgrohe coach talk (Scientific Triathlon podcast) about going from technique to vo2 to strength endurance, as it’s what I decided to do a couple months ago.
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@bbarrera @redlude97 @Captain_Doughnutman and others, when you’re talking Z2 are we talking Coggans 1-7 zones or are we talking Polarized?
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My comment above was Z2 coggan 1-7.
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I’m pretty sure the others are also talking about Coggan but I’d rather make sure.
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for power, coggan zone 2
if I’m talking HR, I mean Friel’s zone 2
Coggan’s Z2, however, this was merely coincidental as I was doing all my rides per MAF HR which just happened to deliver ~70% FTP wattage.
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There’s something I’ve been thinking about, and it may be completely wrong, but I’ve yet to see it mentioned on the TR forum and that’s AeT:FTP. While I was doing MAF training I listened to a number of Endurance Planet podcasts in which one of presenters, “Lucho”, stated his training has raised his AeT to be at the same level of his Lactate Threshold (aka pseudo-FTP); because of this, he has to train well below his AeT because it’s too much stress if he trains at AeT coupled with Trad Base volume.
Perhaps this is something amateurs are not considering when adopting a Trad Base training plan. A professional athlete could train below AeT but the amateur equivalent might actually be in the TR Sweet Spot zone (88-94% FTP).
So, the questions begs, should an AG amateur do SS Base for the first few years in order to develop the systems and then switch to Trad Base? 
Coggan 1-7
What metrics are you tracking to see progress? I ask as WKO user
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EF and aerobic decoupling, but more in terms of year over year comparison. And not actively following, more review mirror after a 4 week training block.
Getting your AeT very close to your Threshold is one of the aims Steve Neal has as he mentioned on a podcast fairly recently. This was done on a lot of work under AeT with an increasing amount of intervals into low Tempo. Capping your sub AeT work at between 60/70% HRmax and the Tempo at 83% HRmax. Also, he doesn’t rule out the occasional group hammerfest to remind the body what it’s like and I think it helps with the motivation. This is the approach I’m trying at the moment.
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I’m starting to question my choice of doing SSB instead of doing more TB work during base to take new steps.
Last year i did this weekly in SSBHV1&2:
6-7 hours in SST zone
830-1030TSS
Biggest 2 day weekend (300+200TSS)
15-17,5 hours
This year i have removed allot of Z2 bonus and recovery in intervals to make each workout more effective.
Only done 3 weeks so far but the last week gave
6,5 hours@92%(+10min/week)
10,5 hours total(+30min/week)
720TSS(+20TSS/week)
2 day (190+140)(+10/week)
If i were to shift focus to TB instead of SSBHV2 how much 70-75% TSS work should i do to equalent of 800-850TSS of SS work.
I find SSBHV a tad bit easy and wish to do more, but just adding allot of SS and some Z2 might be the wrong way.