I’m asking because…I’ve never actually gotten through a build phase with trainerroad. I’ve always burnt out late summer when attempting build in preparation for cross season.
But anyway…due to taking some real steps to avoid that fate this year, I seem to be managing the increased load of group rides plus short power build effectively this year.
So the question…which probably didnt need all the backstory, sorry about that. Will shorter efforts such as 30/30s significantly impact ability to work at threshold, or is the main/only goal of the workouts to be able to repeat efforts at those power levels?
Side side note - I’m very surprised at how quickly these workouts seem to be paying off. 2 weeks ago it took serious willpower to gut out 20 minutes of 120% ftp 30/30s…now I just banged out the same workout structure at 125% with less rpe and lower heartrate.
I find 30/30’s Billat style to be very beneficial. I also find them easier mentally compared to longer intervals. As you adapt you could do additional intervals extending time in zone instead of raising intensity.
This seems like the most basic of training questions. People get caught up bickering about 62% vs 64% ftp and how to test it…but what does any of it matter if you dont know what workout makes what part of your cycling faster?
Also…this question is actually more theoretical/curiosity. I’m not actually focused on ftp or even threshold power right now…I’m practicing short efforts for cross season regardless. I’m just curious what the benefit in performance would be of the workouts I’m already doing.
I am absolutely not a coach/ expert on the matter but the ideologically I’ve have got in my head is that VO2max/ Short Power Work raises the roof but its got to be supported by other workouts to stop it caving in again. So it does have the potential to Impact on FTP but if you want it to be a positive impact you have to support it with other workouts. The debate I think is whether you should support it with purely Z2 (Polarised ?) or a mixture of Z2,3,4 and SS.
I would say the big takeaway, for me anyway…is that it creates a lot more questions than answers .
On its surface, the study would seem to suggest that short shorts absolutely do impact power at threshold, as that group increased its time trial performance by ~5%. But as the follow up paper noted…that could be a result of the training experiment functioning as a taper leading up to that time trial test.
So…who knows. I think what I am realizing is that a lot of training is still based on guesswork and anecdotes. At least as far as training specific power zones go, anyway. I get the distinct impression this is sort of an open question…with as many opinions as there are training possibilities, and no concrete answer.
This is why I’ve sort of taken the approach this year of just not worrying about it…and doing what workouts I feel like doing lol. They’ll all benefit something…
I will say though that given the fact I’ve seen a very noticeable change in my ability to perform 30/30s in a short period of time…I’m going to stick with them. A free extra 15-20 watts at the power I typically try to come out of CX corners at would seem to be a definite benefit.