My 2nd Fondo (and last main event for the year) is Mt Ventoux the first weekend in June, maybe worth training towards that instead and training ‘through’ the Mallorca event to give more time? Mallorca is typically 167km, 2000m of climbing mainly made up of 1hour climbs for around 6hours in the saddle. Mt Ventoux is 122km/3600m elevation with Ventoux itself being 2+ hours climbing. Doing both events with someone that’s quicker, so all efforts will be sustained long climbs trying to keep up (no punchy attacks etc.).
All of my enurance is done at either .7 or .75 (typically either 1.5-2hours at 70-75%).
For context, I’d still like to knock a little weight off and the VO2 done six months ago wasn’t a block just part of the usual TR plans (1x a week alongside the threshold and SS). The SS block was my first go at a specific training block.
Nothing against a block of 3-5 weeks of 1x VO2, 1x Threshold TTE extension, and replace the sweet spot with a proper long endurance ride. Back in the day TR said they put those 2hr SST workouts in in place of the long endurance sessions because more people would do them. If you’re doing fondos, you need to do the long rides. Then supplement with some endurance time during the week as well.
But you could also do a VO2 block described here in other threads, and recover and do threshold work after and endurance time and see what that does. You’ve got some options, all roads lead to Rome.
5x20 last night! Never would I think I’d be able to do a 9.5 100 min TIZ SS workout…literally never. A wholehearted thank you for the info and inspiration in this thread.
Once you reached SS 100min+ and using TR workout library, it might be good idea to use Marcus Baker series (1, 2) and Pendleton. Those workouts have intervals intensity spread 88-94% within single workout. Middle 94% interval helps you to understand whether your FTP has increased along with TTE (usually is but not always).
Last night I did 1 x 60 at threshold after doing a SS progression (90% target) over the past 6 weeks up to 90 min in zone. I used to dread SS and threshold workouts. I’m stoked
I do wonder what the standard practice is for ppl doing this progressions. After I finished my 1h Tiz @ 90%, 4x15, 3x20, 2x30, 1x60…, I increased my FTP. So now that I’m in my 90min Tiz phase, every SST workout has 30min more of Tiz and it’s also at a higher wattage. So a double whammy.
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I finished my second workout of the 90m Tiz progression, decided to add another step (4x 22.5m), with the hope that I can do the 3x 30m, 2x 45m and 1x90m outside.
Hi, I have a question regarding the sweet spot progression week by week. What participants in the thread mean when they say something like 3X15>3x17>2x25? Is that your weekly progression lets say you do 3 sweet sport sessions a week each 3x15? After 1-2 weeks you progress to 3x17? I just dont get it . I want to make my own SS progression and i am trying to undestand the basics. Is it more like personal decision or you follow some kind of order? Thank you.
You should be able to add more time to each subsequent workout. No need to do the same one (e.g. 3x15) multiple times. If you can’t progress each workout when doing 2 (or maybe 3) per week, you’re likely fatigued.
Well… did threshold progression to 1x72. Did a vo2 block. Ftp went up ~10 watts. Built back to 2x33 at the new threshold. Did some races, took a rest week, and decided to do some sweetspot today. Did 3x30. Not really sure where to go from here. Only upcoming target is a hilly crit + climbing road race weekend. Maybe it’s time to get a coach.
Race-specific stuff. So look at the course. Where do you think the selection will happen, or where have you struggled in the past? If there’s a specific climb, train for that. If you think you’re going to need a lot of repeatability, train that.
Just busted out a 1 x 90’ sweet spot effort. This has been such a dramatic change, compared to when completing a 15-20 minute interval was a max effort struggle fest when on a plan.
Next up, going to try the VO2 max progression after a rest week.
Hell yeah. There is little that feels better than nailing one of these when you haven’t done it before. You get to like 70 minutes and you’re like…wait…I got this.
. I want to make my own SS progression and i am trying to undestand the basics. Is it more like personal decision or you follow some kind of order? Thank you.