Muscle fiber types, recovery and training adaptations

Training
48

I’m a fast twitcher also. The biggest problems I encountered when I first started cycling training were:

  1. An over-inflated FTP - even with a 20 min test, and definitely with a ramp test

  2. Doing too much high intensity threshold work.

This combination led to too much fatigue.

Point #2 was exacerbated after I joined TR - as I put too much emphasis on sweet spot training (and most of TR sweet spot workouts are 90%+ intervals), and I followed the low volume SS plans - which as I’ve posted elsewhere would be more appropriately named Threshold plans

Over time, I’ve learned what training works for me - basically a pyramid approach.

  • A lot of Z2 at ~65% - this is my default training ride and I add intensity from there
  • Long sweet spot intervals at 85% of an appropriately set FTP
  • Hard start VO2Max intervals

I do two sessions of intensity per week, maybe three if I’m feeling good.

I do the VO2Max rides about every 7-10 days. So not quite once a week.

I should add - I’m not training for podiums. But want to have the fitness to ride for long days in the mountains - so sustained power is important.

Unfortunately, my days sprinting are behind me due to an ankle injury - which is a bummer because I think I would’ve liked crits.

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