Maybe you already mentioned it in the thread, sorry if is the case , but what would be your “ideal” threshold progression in the 6wk POL plan? In terms of intervals, %FTP and progress? Would you put emphasis on getting longer intervals? or shorter intervals but with more repeats ? I would be interested to read
I have posted a fair bit in various threads most have dropped down the order now there is a TR Polarised Thread.
There is a lot of good information in the older threads, and I don’t mean by myself. There is also the normal $*£%^&. to sort through…
I’ve answer some of your questions here…
and (and the post below, scroll down)
The shorter intervals less than 5 minutes I’d tend to do a 2 sets, an example 2 sets of 4x 4’
I don’t think I’ve ever done the 4x 4’ session, it has always been 6-8x 4’ or the 2x 4x 4’ just mentioned.
If a TTer I would progress longer Supra-Thresholds sessions extend them to close goal event time, otherwise I’d focus more on the punchy, Breakaway and Rouleur efforts 5 - 10 minutes and then start increasing the power and or start sitting closer to FTP in the recovery valleys.
Generally I like to keep the hard days over 105% FTP but never do these intervals based on FTP. I use the PDC and take ~92 - 95% as the target.
Getting event specific do the intervals and then just sit on FTP as long as possible (a total killer to be used sparingly before a good taper)
For ease as a reminder of what POL 6 week MV looks like in terms of threshold and VO2 intervals I have re-listed them. Count * Minutes @xxx%
WK1 Ramp Test , 4 * 8 100% recovery 5 mins
WK2 4 * 4 106% , 2 * 16 100% recovery 8 mins
WK3 6 * 2 120% , 3 * 16 100% recovery 8 mins
WK4 9 * 2 120% , 4 * 16 100% recovery 8 mins
WK5 9 * 2 124% , 4 * 16 102% recovery 3 mins YES 3 mins not 8 mins
WK6 Easy week
So all the talk about 2 * 16 minutes at 100% being hard is nothing compared with 4 * 16 minutes at 102% only three weeks later. However the workouts are progressive. I am looking forward to seeing how it goes
Updated the post to show the recovery time for the longer intervals. 8 minutes for the 16 minute efforts bar the last so 4 * 16 @102% with 3 minute recovery between. I bet that 3 minutes goes past quickly.
The only real explanation is that TR have tried to be as exact as possible to whatever Seiler might have stated (or inferred).
I am hoping that as people complete the blocks that the plans will change/evolve. They are labelled as experimental after all
One example might be adding a bit of variety to the workouts I have listed a few posts above. I dont think Seiler was specific on exact workouts and TR must have a good history of a series of VO2 workouts that have a good completion rate. The current ones are a bit unadventorous
Seiler has said a lot of things, including ‘solve the problem’ and ‘solve the equation’ which simply puts the ball back in the athletes court.
Seiler is an exercise physiologist, not an experienced professional cycling coach that has been paid to solve athletes programming problem for 10+ years.
The net-net is that TrainerRoad took a shot at solving the programming problem, using whatever logic they decided made sense. Bottom line is you either get happy with TR’s plan, change the plan yourself, or find a good coach to help out.
I did not say that I was unhappy with the plans. I was saying that I expect that, as they are experimental, that they will change over time.
I have wanted TR to produce these plans for a long time and I hope they have a good take up and completion rate.
My thinking too - would be impressive at an FTP of 233, then again maybe the lab test is on the low side? FTP, or LT2, or whichever metric we’re talking about is not a perfect point estimate, it could vary on better days vs. worse days. You may have improved since your visit in the lab.
Last but not least, the conditions in the lab may have been worse than the conditions you train in. Wearing stuff on your face and being stung doesn’t really help achieve top performance does it? Were you even on your own bike? Was the power measuring device the same one you use in training?
I’m doing the POL HV. I’m not doing the Friday workout (or every some days the Wednesday workout). So it boils down to hard Tuesday, easy Wednesday, really hard Thursday, then easy and long as you can the rest of the week.
I’m also lifting three days a week and I find that really impacts my ability as the absolute intensity increases. I.e 16 min at threshold is much easier than 120% for 2 min - even if ordinarily i prefer intervals of 2 min or less (or 15 min or more sub threshold)
One thing I wonder about is the progression between polarized base and build? It seems like there’s such a crazy drop between week 5 of base and week 1 of build which basically makes you just start over? I’m doing HV.
So here is my plan. I’ve been fairly stagnant for over a year. Also I have been getting quite worn down. I took part of December and January off and dropped about 30 watts but have made that back.
I am 52 and I am a mailman and walk about 21 km or 13 miles 5 days a week. My garmin 945 is always saying my activity is to high from walking but I do not have a choice lol.
As I have given up on getting adaptive training for quite a few months I have switched to a polarized plan to try and build my base more.
I am on the 8 week polarized mid volume plan that has me riding 4 days a week. I am then adding 2-3 days a week of zone 2 rides either on the trainer or outside. I really feel better when I’ve ridden.
I am also working out 6 days a week for 30 to 40 minutes a day but this is mainly upper body and core work to balance things out.
Any advice or guidance? I am really trying to build my base fitness. I am trying to stay away from hardish rides but its so hard not to push. I visited my kids last week in Kelowna. The nice roads, mountains and weather… Had to push it a bit. Was a blast!
I thought so as well. Then I bailed on today’s workout. Seems I’ve done too much this week. I could have struggled through it but realized I would pay later. Going to drop all my indoor rides to zone 2 and then have fun with outside rides within reason. I’m also quite overweight still.