Seeking dead-hard-workout plan

Dear all

I plan to do a week long dead-hard-work to impress my strava followers.

Each day, I could commit a 2 hour training outdoors training.

The definition of dead-hard-workout is implied by its name. I would like to try it this summer.

For example:

Day 1: 3 set  ( 3 x 2m  > 1.25 IF)

Day 2: 5 set  (     8m at 1.05 IF)

Day 3: 4 set  (    10m at 0.95 IF)

Day 4: 3 set  ( 3 x 3m  > 1.25 IF)

Day 5: 8 set  (     6m at 1.09 IF)
 
Day 6: 4 set  (    20m at 0.93 IF)

Is this hard enough to impress my strava followers?

Thanks.

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      |                 U P D A T E   - May 02 2019    |
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After discussion with you guys, I made a new plan. The data is listing as:

    | Day | Type | Set   | Target | Rest | SubSet | SubSet Ins | Rest | Instruction    |
    |-----+------+-------+--------+------+--------+------------+------+----------------|
    |   1 | INT  | 3     |      - | 5m   | 3x2m   | 334        | 2m   | VO2MAX         |
    |   2 | INT  | 5x8m  |    280 | 8m   | -      | -          | -    | Suprathreshold |
    |   3 | INT  | 4x10m |    254 | 8m   | -      | -          | -    | Sweet Spot     |
    |   4 | INT  | 3     |      - | 5m   | 3x3m   | 334        | 2m   | VO2MAX         |
    |   5 | INT  | 8x6m  |    280 | 6m   | -      | -          | -    | Suprathreshold |
    |   6 | INT  | 4x20m |    248 | 10m  | -      | -          | -    | Sweet Spot     |
    #+TBLFM: @2$7=$currentFTP * 1.25;%.0f
    #+TBLFM: @3$4=$currentFTP * 1.05;%.0f
    #+TBLFM: @4$4=$currentFTP * .95;%.0f
    #+TBLFM: @5$7=$currentFTP * 1.25;%.0f
    #+TBLFM: @6$4=$currentFTP * 1.05;%.0f
    #+TBLFM: @7$4=$currentFTP * .93;%.0f



Thanks to @nash031 to make it a reasonable dead-hard-workout.

I will update my experience in the near future regardless the result of this dead-hard-week.

Not enough. Please ride 100 miles a day for an entire 31 day month. No rest days, just 3100+ miles of riding. :metal:

14 Likes

I feel like Strava followers really respect it when people ride Baxter.

12 Likes

The problem is that this is impossible for a limited time period.

I could only do it 2 hours a day.

100/2 = 50 mile/ hour is impossible for a human being using a normal bicycle.

1 Like

“go big or go home”

Trashing your body with 6 days of intensity will not impress me, but I don’t follow you on Strava so feel free to ignore.

1 Like

I get even more kudos if I don’t complete Baxter. Baxter interruptus.

2 Likes

Make sense.

It depends on who is following me.

The work out I described were the workout I really did using TR plan but outdoors.

I was inspired by this guy explaining the Block Periodization technique.

I plan to do once to see the reaction of my body.

Why are you putting limits on yourself? I thought you wanted to impress on Strava, not blend in.


Editing to point out that I was being sarcastic.

4 Likes

LOL awesome

I never done this before. But as you can see I’ve done those training sections during the year.

The point is that I want to achieve this hard week in a reasonable condition. I never done this before and I would like to know if somebody in this forum have done such kind of training. What is their experience?

For strava, I would like to say that it is just a half-joke.

The key point is to train my body.

But I found that as long as I “know” i will put the data on a public place. I could do a little bit more.

Anyway. Once I’ve done this I will update my experience here.

Completely serious – a guy in our club did 100 miles every day, for the entire month of May in 2017.

That was impressive.

3 Likes

I’d think that would be more possible (assuming he stayed zone 1/2 almost entirely) than this plan. I think the best way to accomplish the plan in the OP is to set your FTP down about 20% before you start, otherwise I’m guessing workouts start being failed by day 3, and if not, either he’s just a hell of a lot stronger, younger, and better at recovery than me or his FTP isn’t accurate.

If you really want to impress your strava followers, funny ride titles are the way to do it. Laughs get more kudos than miles every time, and nobody looks at power anyway so don’t bother.

5 Likes

Interesting.

I am using srm head unit + dzero quarq crank-base powermeter.

The rule I test my ftp is 20 minutes rule.

     | set         | time | Power |
     |-------------+------+-------|
     | 0 warm-up   | 10 m |   160 |
     | 1 wapr-up+  | 5 m  |       |
     | --> 1.1     | 1 m  |   267 |
     | --> 1.2     | 1 m  |   130 |
     | --> 1.3     | 1 m  |   275 |
     | --> 1.4     | 1 m  |   130 |
     | --> 1.5     | 1 m  |   287 |
     | 2 rest      | 5 m  |       |
     | 3 de-       | 5 m  |   294 |
     | 4 rest      | 5 m  |       |
     | 5 test      | 20 m |       |
     | 6 cool down | 5 m  |       |
     #+TBLFM: @2$3=$oldFTP * .6;%.0f
     #+TBLFM: @4$3=$oldFTP;%.0f
     #+TBLFM: @5$3=130;%.0f
     #+TBLFM: @7$3=130;%.0f
     #+TBLFM: @8$3=$oldFTP + 20;%.0f
     #+TBLFM: @10$3=$oldFTP * 1.1;%.0f
     

I zero-off-set three times almost every time I am on my bike.

This is a recent test I’ve done. The road is not flat and I did some standing ride.

This plan is just a raw plan. I made it just with my previous training section.

I am now in Week 8 Sustained Power Build.

I might do it once I’ve done it.

Very exciting to test myself.

Be sure to call the rides something like “easy spin” and watch the followers come flooding in.

haha. good idea. :slight_smile:

My point wasn’t that you’re testing incorrectly. I was simply saying that your plan would not be achievable (nor worth the risk) for me unless I used a training base that was like 20% below my actual FTP (making all of the workouts much easier). There’s no way I could recover fast enough to achieve the day 3 efforts after days 1 and 2. Heck, I don’t know if I could do day 2 after day 1! Maybe I could do all six days over the course of two weeks.

Good on you if you get through it.

If you can do 4x20 mins at 1.1IF you might want to rethink your FTP figure! :thinking:

2 Likes

I double check with my head unit setting. I found the power I used was 259 for a long time.

My recent test was 267, so base on IF, I would say it’s impossible.

I will update the data and share with you guys.

Especially after the two previous days… kind of what I was driving at. Assuming an accurate baseline FTP, there’s no way I could do that. Doesn’t make it impossible… but…