How do you build youre race simultation workouts, how hard are they and how often do you do them.
Now im base I’m planning to build up to 3x45min@93% with 5 min breaks (saturday workout in SSBHV)
My TSS at the end of base will be 250 and i should use well under 4 hours.
In build/speciality im gonna do some kind of kitchen workout with tempo/SST and VO2max + threshold as finisher. Not sure how the build will be but also gonna end at 250 TSS and up to 4 hours (seen some good ones that hunter allan suggests).
Damn, 3x45min.
In the words of Jeremy Clarkson, “I would rather staple my ears to a horse.”
Might be a tad bit much, but gonna give it a go. Im only on week 2 SSBHV1
First 2h7min SST gave 159TSS, total of 103Min avg 92%FTP, started with 1x45, then did some easier lenghts mentally for the rest of intervall time.
I have a few homemade workouts from when I did SSBHV training for TTs. Things like:
2x (1x40min + 1x20min)@91%
1x60min@90% + 1x40min@94% + 1x20min@96%
4x 4x(2min@92% + 30s@103% + 2min@94% + 30s@107%) — basically 20min SS over-unders
All long steady state stuff with time trials in mind. Maybe not so great for crit or road race prep.