Iñigo San Millán training model

[tshortt]

@SpareCycles

For that reason I think we’re better served by hedging lower for our low-intensity training, and not trying to push up on the limit of Zone 2/AeT/etc.

Absolutely true. But keep in mind, under this particular model, you are not “pushing on the limit of Zone2/AeT/high Zone 2” at the same time as doing glycolytic work (tempo/SST/HIIT), or at least not much.

Until my numbers tell me otherwise, high Zone 2 IS my intensity It’s treated like tempo in an “endurance + tempo” phase, so you would also do lower intensity long rides and basic aerobic rides. Those are more like maybe .65 IF.

@SpareCycles
Easier to just link than try to summarize what I wrote elsewhere:

Polarized Training Discussion (Fast Talk podcast & Flo Cycling podcast)

What I do: Determine tempo intensity cap primarily based on lactate (1.5 - 2.0 mmol/L). Just do a little non-maximal step test to get that intensity (about 2-3 times per year). I get HR and power from that assessment because obviously I can’t (and don’t need to) use lactate on the road. My FTP is fairly unchanged over periods of weeks and months so no reason to specifically test that very often. Also, no reason to use lactate to measure that. Use one of the longer duration FTP tests, but not …

I think my approach happens to coincide with an aspect of ISM model (the focus on AeT), but my intention was by no means to mimic a pro. Having said that, I do think the take-away is that amateurs are not thinking enough about this area of PD curve and maybe that’s because it’s not as easy to measure as threshold (FTP, etc), maybe because we don’t value it because many riders “only race an hour” (crits, XC, CX, etc), not sure.