Goals. 12 hour and 24 hour races. secondarily, Higher FTP
Plan builder doesn’t put together the greatest plans for ultra races… thinks you’re doing a 40k TT.
With all the races being canceled, i’ve been working on creating a sustainable ‘build’ schedule for myself, while continuing to progress.
lots of endurance time, and also 1 hard sweet spot workout each week. and 1 hard interval day.
For the intervals, i’ve been attempting and failing the super threshold progressions in SPB. Elephants, Wilhelm, Mt Hale, etc. first interval always feels easy, then i proceed to die half way through the workout.
But i can complete virtually any micro burst Vo2 interval workout, genderme, bluebell, dade. with a lower RPE, despite an equivalent IF for longer, or often an even higher IF.
So, im curious. Normally i think most of you would need to actually put out suprathreshold style power for most races, so specificity would make them essential. But for 12 and 24 hour races, i probably spend close to 0 time there. I’m doing intervals just to raise my FTP, to (hopefully) raise the power i can sustain for an endurance pace. So to get the training stimulus of a hard workout. If i can do a greater workload with bluebell, dade, gendarme, etc. Is there any reason not to work on progressing the Vo2 workouts, instead of the super threshold?
I’ve been stuck on trying to make superthreshold intervals work. Partly because when i was a runner, that was my favorite style of workout (1 mile repeats with 2-3 minute easy inbetween).
Would be curious to get your thoughts.
The past 8 weeks of failure, i’ve played around with dropping the intensity so i can complete them. Been getting plenty of sleep. Good nutrition, before/after/during workouts. rest week every 3-4 weeks.
Paradoxically. it often feels harder lowering the intensity… and i still end up failing the workout halfway through.