For context I am 74kg, my ftp is 325w or 4.39wpkg. Thanks to trainer road in 3 months I have gone from 296 and 80kgs to my current fitness level. This is wholly due to information I have gleaned from the podcast on fueling etc and following your incredible training plans! At the moment I am based in the Swiss/French Alps. I live in a van (with power for my trainer and trainer road on my phone naturally ). I am in the last 3 weeks of my Short Power build phase. Afterwoods, I will then revisit Sweet Spot Base for 3-4 weeks before starting the Criterium Race Specific plan. (This is a good season plan right? - bit off topic but still…#selfmadeplanangst)
My problem is:
I do a lot of my Sweetspot / Threshold work outside. I like to do them on the plethora of HC climbs I have access to in Europe. The problem with this is that @ 4wpkish for these efforts (give or take) I only seem to be able to do 2 of the efforts before running out of mountain. I have tried different rest/work ratios and was wondering which is the best to do.
- Ratio 1 :
- 2 (effort -> descend) -> 2 (effort -> rest as per the workout) -> z2 to the top (usually only up to 5 mins at the most).
- Ratio 2:
- 2 (effort -> rest ) -> descend -> 2 (effort -> rest) ie decent in the middle or the workout
- Ratio 3:
- 3 (effort -> rest) -> descend enough for the last effort - (last effort) up.
- Ratio 4:
- 3 (effort -> descend) - (last effort) -> z2 to the top to tack a bit of extra z2 on top of the workout.
The descent is of course without much if any force on the pedals however I do spin my legs out as much as I can. But I do try to stick to the rest period wattages as best I can (beauty of being at this level is I can do this on mountains).
My question is whether these differing effort / work periods that are not 100% to plan are negating the training effect, and if so how much?
What are your recommendations for these adjustments outside?
I understand at the lower level of training that these things matter less, but I am beginning to get into the level of strength where 5% difference can have much larger consequences and I want to be as strong as possible, as fast as possible (haha dont we all?).
Or am I just being overly finicky about something that has very little effect over all?
Thank you very much for everything! Your training plans and podcasts are simply the best there is! I have already left 5 star reviews wherever I can!