Thats exactly what TC in the last WKO webinar told. Sometimes polarized, sometimes 7 zones etc. It depends on the phase etc.
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Exactly what I just finished doing.
Furthering our discussion on testing after recovery:
Just did a 30+ min residual test on the trainer. After struggling at 275 for 25 min less than two weeks ago, I just smashed out more than 20 at 291W and 30min+ over 285 after about ten days of intensive SST work. And that was every All-Time power PR from 16:15 to 32:00. Iāll take it.
Wife kept calling during the final four minutes. 
So there you go.
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Me too!
Wat is next for you?
I hope Iām not getting too O/T with this, but there was a lot of discussion on it earlier in the threadā¦ O/U vs threshold progression after your SST work? I know a lot of you were getting into O/U sessions recentlyā¦
Iām not racing and have target events as 100-120 mile hilly GFs with a goal of fastest possible times. Iām wondering if there is a a reason to favour O/Uās over progressing threshold work (approx 96-97% ish)? I totally understand the race specific benefits of the O/U to simulate real conditions, but if your event means youāre riding less time over threshold is there any physiological benefit to these sessions that means they are superior to longer threshold sessions? There will certainly be some steep ramps where >FTP efforts are essential, but my goal will be to minimise that time rather than the typical ārace winning effortsā scenario commonly used around O/U efforts.
I know they donāt have to be mutually exclusive, so maybe the answer is one of each per week, but if the goal is being able to hold a high % of FTP for 10-20 min climbs and do it over and over for 7 hours, is there a reason to favour one over the other?
FYI, at 50 with a 15-16hr typical training week (rising to prob 20hrs some weeks as the weather improves), I tend to absolute max of 2 intervals sessions per week and the rest is z2, or occasionally 1 intervals and some of the longer rides have some extra intensity thrown in. I should perhaps also add Iām currently in a block of 4x8 105% work and am thinking of this work as the 8 week lead in to these events.
Appreciate your thoughts and experiences.
O/Us should help to increase FTP, so your average watts (and therefore speed) for the event could be higher. They may also help you recover faster if/when you need to go over threshold in the event. I would probably only focus on O/Us if your FTP is starting to plateau doing regular threshold work and if you also canāt move out your TTE any further (as this is lower hanging fruit IMO).
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I am doing more intensive endurance - that is, more sweet spot progression but a bit differently than my last go-round. Hereās my general week template for this block:
M: Big SST workout - e.g. 3x25@255W (FTP of 280)
T: Easy hour
W: Long Tempo or residual testing
R: Off
F: Over/Unders (5min power overs/92% unders)
Sa: Long (3-4 hrs)
Su: Off
Iām messing with my training density, so some weeks Iām going to move the W workout to Tuesday and see how that goes. Planning to do this at least four weeks, maybe five weeks, recovering into a possible road race.
On the plus side, my mFTP is at an all time high after last nightās 30min blowout.
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I would do Over/Unders as part of your base or build because they build better tolerance and clearance of lactate, and can help raise your FTP. They may not be specific for your event, but they are a good late base/build workout for building lactate tolerance in general.
As you approach your event, make the workouts more specific - in your case a lot of SST and threshold work along with long zone 2. But if you know some of the climbs will send you over FTP and then require you to sit at a high % of FTP after, over-unders can be good for that as well.
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I was thinking of following: 1 or 2 SST workouts, 1 workout prograssion (4x8ā 105% FTP) once every 14 days VO2max workout (ālong blocksā) rest zone 2.
This is based on a suggestion of the performance coach of WVA after I took an Inscyd test with him last year.
In your case I would certainly include a vo2max workout once in a while
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Thanks - seems like lots of love for the over unders!
Iāll work a progression into the run up. It will probably combine well with the longer SST.
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I included O/Uās as part of my Intensive Aerobic (threshold) block as a secondary focus. The primary focus of that block was to build time at FTP, but you can only do so much of that a week, so I used the other day as a O/U day to continue to grow my SST ability while also getting better at lactate management. If you structure the workouts correctly, they can be very beneficial but without the stress of a full threshold workout (more like SST).
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So did you basically wait a full 10 days since FINISHING recovery week before you retested your long block?
I tested after about 10 days of easy riding with one group ride in there. Didnāt go well; RPE and HR sky high that day. About ten days since, did 1x60 and 3x25SST, 65 min tempo + short power test, one over under session 45 min working, a 4 hr ride and a couple of short easy rides.
So this was technically my second long test since recovery, but just a residual test.
Yesterday just did a 32min max effort after a good warmup, and it went way better likely because my head was right for the sustained effort. It wasnāt a formal FTP/TTE test. My FTP is somewhere in the 280s by yesterdayās feel. Felt like I could do like 283-285 for much longer, but pushed 291 for the last 20+ min.
I may retest my long test next weekend, i did one yesterday, and did well, but i felt like i had a lot holding me back with residual fatigue. RPE was certainly higher than it should have been.
Whatās the progression going to be on the 4x8?
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36 and then on feel to 48 and focus on power
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Yes i think it is a good idea to do every 14 days a vo2max workout. Like TC also recommend in one of his webinars.
The progression for 4x8 is go max out every time.
Seriously its survival every time
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Iāve only done it once before (back in January). I didnāt have a laptop available to easily play with resistance mode, so I had to do it in ERG. It wasnāt quite all out, but I did 110%, then 108% for the final 3. This one had 3 minute breaks, so I think Iād need to cut that down as I did feel, not comfortable, but in total control.
Iām completely onboard for using resistance mode for VO2 max workouts, so am sure Iād smash myself next time
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The difference between 110% and 108% is palpable, secondly 3 minutes vs 2 minutes makes a difference (if only mentally). Finally, fatigue makes a big difference. Days where Iāve not been feeling it, Iāve failed, other days I can smash it out. Really though I would do it to HR as well as power.
Also may I never meet you ina crit. 400W for 8 minutes jesus christ
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