Yes maybe then going to add a custom workout on zwift after doing a ramp test and some testing and then working according to it
I would do a Trainerroad custom plan (plan builder) for a 40K TT and stick to the plan. It will create all of the relevant workouts for you for the event in question.
TrainerRoad 100% beats out Zwift in this regard IMO.
Nice, yeah don’t forget that (in the short term) intervals and higher intensity riding will add fatigue and make you slower. It’s during those days off and lower intensity rides where you let the fatigue fall away and your body can adapt to the stress.
Riding ‘kinda hard’ all the time will feel good for a little bit cause you feel like you’re working hard and riding fast. But the fatigue will quickly overwhelm you and you’ll get slower. That’s why well designed plans have harder rides (to force an adaptation) and then lower intensity riding and days off to actually recover from that stress.
The balance between the two ends of the spectrum is something that you’ll constantly be balancing around and that balance point will change as you train more and get more fit.
Thanks mwglow15 it was very helpful i will surely go with a structured plan form zwift or maybe trainer road which has hight intensity work with recovery weeks. Plus i can make custom workouts like 2x20mins and then increase slowly the time and sets of intervals so that slowly i will get use to a one hour of time trail effort for my event
I think its time for some long intervals training because its only 2/3 moths left so i think 2x30 mins
3x20 mins will be the right thing to do to start for an hour efforts
No, I don’t think that’s a good idea. You really need a mix of workouts, otherwise you will plateau very quickly. Training needs to be split into different phases with different focal points. Different workouts are designed to target different physiological systems and lead to very different adaptations.
Designing a sensible training plan without prerequisite knowledge is hard. Why not give TrainerRoad a try to prepare you for this race? You barely have enough time left to get some training in.
Ahh thats why its hard to build a custom training plan i see. Hm but you are right i think i have to check trainer road plan. Because i was thinking this this 2x sets and adding some zone2 endurance will be okay but you have point. But i have download trainer road app but i can’t just login and check and goo through plan first because seeing the plan first then i can make a decision but on trainer road app it says directly to pay first and then go through app. So is there any way to just look through the app without paying first?
No, but they offer a 30-day money back guarantee.
No, you have to subscribe. Also, the training plans are highly individual, so there is no “the” training plan.
Pulled of a successful 20’ FTP test out in the wild today. Set up my garmin with the following fields, 3" power, Lap time, Avg Lap Power, Cadence, HR. Broke down my effort into 5 minute chunks where I was pressing the lap button every interval. Paced my 1st 5 at my current FTP setting, then added 5-10 watts for the 2nd 5 minutes, calibrated my 3rd 5 minutes based on how I was feeling which was pretty good, so I added another 5 watts or so, then last 5 minutes went a little harder and went all out for the last minute and a half and I was just going bananas.
End result is a well-executed test. I’ll keep this strategy going forward.
You might be right but I’ll take it for what it’s worth.
Except this is not how you are supposed to pace a 20-minute FTP test. You should aim for a target and then hold steady. If at the end you feel as if you are dying but can still finish, then you have paced correctly.
The 20-minute test is an FTP test protocol, and for the number to be comparable and have meaning, you need to follow protocol.
Yes, and neither your 1-hour best power nor 75 % of your MAP needs to be your power at lactate threshold.
I always advocate for picking the simplest test and then validate the results with threshold workouts like 4 x 10 minutes at FTP or over-unders (e. g. 95 %-105 %).
Great suggestions @Bbt67 and @OreoCookie.
I paced it this way because I wanted to start a little conservatively since I had gone too hard the last time around and couldn’t complete the test. Next time around I’ll shoot for a higher initial pace and go from there for a steadier effort.
Still, I think my result is not too far off the mark had I paced it they you both have described. I’ll set my new training zones off of this value and go from there. Also, since I’m training outside 100% of the time, I’m basically targeting a wattage range and I’m not stuck on hitting the top of the zone like I used to when I’m on the trainer.
For comparison, my updated FTP based on my effort from intervals.icu is highest at 279, then training peaks at 277, and AI FTP detection gave me a value of 272.
So it is totally my mistake that i have paced it in a very bad way and ended blowing up myself. So after hearing you all i am understanding and learning all the things about pacing. So again i will start a ramp test and then with that ftp i will again start training for my tt event so it is only 3 month’s left so Wirt i think you have a lot of experience about pacing and all so you can help me a little and give me some knowledge to train and just an idea about how the training should look like, because right now i am doing an threshold sets like 2x20min and then slowly will increase the time and sets by 3x20 to 2x30min then with some endurance and easy ride
Where is this from?
@Stevie_Dee pacing is aligns pretty well with Kolie Moore’s recommended FTP testing protocol (copied from The FTP Test: Physiology and New Protocols)
Where is this validated 20 minute protocol that is supposed to have flat pacing? I’ve always been told to ramp the pace for the first 2 - 5 minutes, try and keep a steady pace till ~5 minutes to go, and then ramp up the last 5 minutes
Do you want to do a 20-minute test or use Kolie Moore‘s protocol? But you shouldn’t mix.
Same question as above
Lol, there isn’t one. Like any FTP test that is anything other than “riding at threshold” it’s an estimate to get a ballpark number.
IMO, doing the ramping mentioned above vs a theoretically perfect, flat paced 20min test will create a difference that is basically the same as arbitrarily choosing a 0.95 or 0.92 multiplier.
In a perfect world, would holding your perfect target for 20:00 exactly at which point you collapse because it was a truly a maximal effort be the best? Sure, maybe. But then you’d still have to know what multiplier would be the exact best number for your anaerobic capacity and physiology to perfectly calculate FTP. Anything beyond that is just stacking errors and creating an estimate.
So just do the test well, calculate the best you can, and then validate with a 3-4x10 type FTP workout and be done with it.
If threshold = power at lactate steady state, then yes, with experience, you can pin point within 2, 3 W where this happens and adjust your FTP as necessary. No formal FTP test is necessary. After all, that’s what (impersonal) you do when you validate your FTP test results.
With experience, any FTP test protocol should work fine.