I’m starting Sustained Power Build LV tomorrow after a ramp test that gave me some 7% increase in FTP.
I’m dreading what’s coming my way just by looking at the next workout (Mount Goode).
Any tips to survive this? I’m thinking of the back pedaling thing, but haven’t really used it during this kind of interval. I’m not selling myself short nor lacking in motivation, just being a realist.
I always tell myself that theoretically that i should be able to hold that power for and hour so I should be able to make it through 45 min with two rest intervals in between. Just need to toughen up the mental side with these.
Negotiation is key for me. “Just get through this interval and the next one you can back pedal for 10 seconds.” That one has helped me get through many O/U workouts. Where I ended up not even needing the back pedal.
Also, telling myself I can always have more recovery interval if needed. I haven’t needed it yet, but just giving myself that option helps so much. Leniency is appreciated in your own subconscious.
Remind yourself that with proper motivation and a day when you’re rested you can do your FTP for 60min straight, no breaks, so 45min with some breaks is totally doable any day of the week as long as you motivate yourself.
Many , many people have followed that plan and succeeded - no reason why you should be different.
What is the worst that can happen - you might need to dial the last one down by a few watts - no big deal.
As several people have said break each one into 5 minute segments and listen to music or watch TV. Anything to take your mind off the time.
I count the number of bricks on my garage wall sometimes. That is pretty sad really.
I did it last Sunday. Go in knowing that you can do it.
Break each 15 minute chunk into smaller pieces. Do 5 minutes - you can easily do that. Then do another 5 - the first one wasn’t too hard. Then all you’ve got to do is another 5 and you’ve done a full 15.
If you start struggling in the 2nd or 3rd interval, even with breaking them up, then work towards a goal (eg 10 minutes into the interval) and promise yourself a 10 second backpedal when you get there. You may find you don’t need it, in which case, don’t take it - if you do then that’s fine. I ended up taking 1 backpedal in the second one and another in the third.