Power post kJ is rather targeted to longer road races. Amateur races in my country are usually on two distances (these are rolling races, we do not have American style crits) - around 50 km and 80 km. The shorter ones are usually 1.5h long for winners (shorter distance). This would be also something similar to 1500-1700kJ for me with a race pace. So similar effort in terms of energy expendure. For longer distances winners are around 2h - this would be around 2000-2500kJ.
But yes, all depends where your FTP is. I am just saying about general brake points that are used in article or tests.
Back at it with another block after a solid couple of months of little to no concerted SS or LT training, and a subsequent decline in FTP. So far in this block, I’ve bagged workouts of 3x18, 2x25, and 1x60 in the last couple of weeks. Which progressed a little faster than I had planned out.
My TTE is ~47min. So from here, we’ll try to push the progression to 75-80 min via 3x25 > 2x40 > 1x75 which is around 150% of TTE.
The 1x60 from today, felt pretty solid. Looking to push this and re-build some threshold to help carry me through cyclocross season.
Yes, which is odd because the ride had an average power lower than my FTP and my
theoretical modeled FTP. So that’s strange.
This W’/AC number is from Intervals.icu, I’m not sure how accurate it is, but I can do a good bit of work over FTP. I’m going to take the plunge on WKO5 so it’ll be interesting to compare between the two applications.
You have to set the bike FTP to have proper ctl and tss as they are based on bike FTP not mftp. The same is for weight as vo2 max takes your weight from the user setup. And sign-up for wko group on Facebook (yes, I know…) as there are some amazing charts shared.
Sunday i did 2x 15min 308w (FTP 300w)
Yesterday i would do 2x30 SST around 280w but it went very well and did 60min 285w (95%). I train for criteriums and races around 90min. Do you think its better to focus more and straight FTP work and progress 2x15 → 3x15 → 2x20 → 3x20? My TTE is now 34min, but i need to do an TTE test.
Why not do both? Progress with threshold and go longer with SST. I see a lot of benefits of those longer SST workout to my TTE and how threshold feels.
Very highly individial. Personally I like to start the block with 4x20 - always good workout and allows me to back into the game of longer intervals. Then 3x30 - longer intervals, slightly harder but not mentally challenging as much. 2x40 - here I have the biggest problem because I never want to do the second interval so I always end up doing 1x90 because after 40 min interval I am into the zone and brake is doing more harm than good mentally
@PattyP where are you at now in your extensive progression?
Earlier in the season, it took me 7 workouts to progress to 1x60 @ 90%. After taking a 12-week break from focused Sweet Spot training I started up another extensive progression block a few weeks back and have gotten to 1x60 after just 3 workouts. My fatigue resistance residuals have held with me despite not really doing an interval longer than 15-min since March.
My point is that if this is your second (or third) progression you might get to 1x90 quicker and can do it with fewer intervals (3x30 or 2x45 or even 1x90). 2x45 → 1x90 seems reasonable, you’ll never know if you don’t try.
FWIW, I’m sitting at a TTE of 64min and an mFTP of 320w according to WKO5. This shit works.
I’m afraid I’m still not sure how to do intensive FTP work. Do you push power higher, even though it’ll go over FTP? Or should FTP work always only be extensive?
You can go higher power with short TTE by pushing the power with intensity and over FTP work or even better with a lot of vo2 max work - you will rise your celling and improve FTP not touching TTE.
With extensive work there is simply more benefits when it comes to other aspect of cycling. Doing 20 min with very high power is great, and if you do short TT - required, but with extensive FTP work you improve your fatigue resistance, ability to repet harder efforts, improve aerobic system, improve lactate clearing etc. Not to mention that with extensive FTP work your FTP should be pushed up as a “side effect”.
So basically it is an individual decision what you require as a cyclist and what makes you tick.
Or extensive in base, extensive in build, follow by vo2 max block and do extensive block next and follow by vo2 max and intensive/extensive in specialty. It all depends what you want to achieve.
My experience has been that once I’ve got to 45 minutes, I decide that I never want to do this again, so I just plow on. Ie, much Like @jarsson I go from 3 x 30 straight to 1 x 90.
Yes i have the same experience with 3min rest in between, makes it a bit harder to start again after 3min rest. Monday i wanted to do 2x30 but after 30min i make the descision to go ahead to 1x60…
Earlier in the season i start with building some SST with 3x20 and after that 1x70. The last months i didnt longer SST blocks so last monday i start again with 1x60 95%. I think i will try 1x90 90% first. I didnt like rest in between SST blocks.
