Thinking about a polarized plan.
I’m considering taking the 2 most intense rides from each week of a Short Power Build Plan, the 2 longest rides from each week from a Traditional Base plan, a good sweet spot ride and a good recovery ride to arrive at a 6x/week high volume equivalent.
Sounds to me more like a pyramidal plan. Polarized per Seiler is 80% or more of the workouts in his zone 1, or Coggan’s Zone 2, below ventilatory threshold. Nothing below FTP, and FTP and above 20% or less of the time. I did this over the summer, made significant aerobic gains, but didn’t change FTP much. Lost it all due to weeks off with a leg injury this fall. Getting old is a bear!
If you haven’t already, check out the Polarized thread. There’s a list of workouts that fit Seiler’s profile. Briefly: You want 80% “endurance” (ish) zone, 20% suprathreshold (ish). No sweet spot, and not necessarily any of the highest-intensity stuff from Short Power.
Well maybe I don’t want polarized then. Or maybe I dont want Polarized with a capital P, but more just a set of workouts that are more bi-polar. SSB HV 1 has me pretty burned out on grinding 20 to 30 minute blocks at 93%. SSB 2 looks like more of the same but just longer workouts. Trying to figure out a way to keep it interesting.
Recovery on the HV is key. I’ve been going to bed an hour early every night which helps a lot. I’ve also given up the standing desk for the last two weeks.