I normally trust the process, and that’s been going well so far. However, looking at the last week before my A-race I got a bit worried. Why, you ask, these are achievable workouts. I have two concerns basically:
Are PLs for these correct? They seem harder that the PLS indicate. This might be due to the fact I’ve had no suprathreshold wo’s for ages. Threshold has been largely “Diamond”-style.
Double threshold and SS in the same week as a long race (which GFs are)? Seems like adding a bunch of stress I don’t really need.
Needless to say I’m not going to do “Caldwell” the day before the race. I’ll check the bike after transport, do a short sprint and perhaps a couple of shot SS intervals.
They are pretty short (30-45 min), if you cannot sustain those efforts then you are not enough trained in the upper zones…
But personally i would skip the last day (day before the race) and just do an endurance/recovery ride, or take a rest day to get fueled up for the event…
Personally I wouldn’t. I did the final climb of the Marmotte 2 days before the event. On one hand I was glad I did to give confidence I could make it and to check my equipment but it did add some unnecessary fatigue. I probably should have done it 3 days before but didn’t have that luxury due to the event having been moved a day forward. I checked out the event btw, looks awesome even harder than the marmotte, maybe I’ll try next year
If you have been following the plan I assume you will have complete harder workouts for a longer duration in the preceding weeks.
They are short but if your instincts tell you they are too hard then I would trust your instincts. Why not change to the type of workout you are accustomed to and move it down a notch? (not sure why your plan suddenly give a different type of workout). I doubt it would make or brake your event but it could impact your confidence if you struggle.
@roudeelferink I agree they are short. But short does not equal easy… Mt Hale is 2x9 @105% with only 3 minutes break. It’s not that far off from a FTP-test. Given that the last week should keep the legs sharp, but avoid fatigue, I’m just curios of the intent of the wo.
@arthurdaly I’m fairly certain I could complete these, but I’m questioning the benefit in the last week (ref above). I’m also question why the plan suddenly introduces suprathreshold workouts in the last week, when the entire GF-plan has given me “Diamond”-type (mixed intervals) for the last 2 months. I don’t want “new stuff” in the last week…
@ArHu74 The day before is simply a bike and leg check after travelling. Really looking forward to the event. Was supposed to do it 5 years ago but got sick…
It’s simple, do whatever you feel is right…
You won’t loose your fitness if you implement 2-3 day off before the event…
Focus on eating/sleeping for optimum performance/energy levels…
With this being more of a cookie-cutter training phase rather than a custom plan built around your events, it’s not going to necessarily adapt to your event in the same way.
Regardless, it looks like you’re still in a good place right now, and I think your plan of skipping the SS workout on Friday is a good one.
As far as the Progression Levels go, they are correct. Even though these aren’t necessarily “easy” workouts, as far as Threshold goes, they are rather approachable. The idea with these short hard workouts during taper weeks is to keep your muscles sharp and used to working hard but avoiding the fatigue that comes with long workouts.
