Thank you @kurt.braeckel travel to Limburg is for me 2.5h riding with a car, so i dont need to recover from that. But thats why i do in week 18 (before i move to Limburg) some recovery days. (Thats why i called week 18 and a half block 
Iam riding crits, so i need some anaerobic work before the races going onā¦so from week 23 i have time enough to do race prep work. Thanks!
No worries, sorry I didnāt know how far Limburg was. 
I did a three-day cross country (USA) road trip in 2019 and didnāt ride through that taking that as a ārecovery periodā. Needless to say, I wasnāt the least bit recovered when I tried to start training again.
Haha yeah in The Netherlands you can ride from the North to the South in 3 hours.
This I would focus more one repetability and include more anaerobic efforts. Doing only FTP work will leave you flat when it comes to top end. Do some 15/15, 30/20, hard starts followed by threshold, sprints followed by threshold, sprint-threshold-vo2 efforts (similar to last workout: Over Under Intervals ā FasCat Coaching). So more race specific efforts to polish that top end.
Great addition! Thanks !
I have a parcours with a hard start (riding up against a aquaduct) and then 2-3min hard as i can with finishing 10s sprint uphill (bridge). Thatās like race winning efforts. Maybe that is a nice workout for that weeksā¦
For the workouts you posted do you mind doing a quick breakdown of the time and % targets for each?
Ex Workout 1:
Warmup = X time at Y%
Working sets = 8 rounds ofā¦ 10s hard start @x% for Y time followed by x% for Y time finishing with kicker of x% for Y time.
This looks like a fun one i might want to replicate.
Overall: warmup - whatever you want and what works for you.
First one:
Sprint - individual, as hard as you can without destroying yourself, then 4 min@FTP and finish with 1 min@150% FTP
5 min recovery between sets
Second one:
Third one:
3x sprint max for 12s, recovery 24s. The third sprint (without recovery) is followed by 15min@FTP
10 min rest between sets
Thanks for these, good sets.
That third one Iād do indoors, but the first two could be really good outdoor workouts. Much like my VO2max hill that I like to use, that first workout could be done on the same venue and give the best high-end power outputā¦ recover on the downhill, and do it again.
Good fascat article and examples. I might incorporate some anaerobic efforts into my tempo work tonight since Iām not going to do my usual structured O/U work this week (racing Sunday).
Just donāt go too hard on the anaerobic efforts - I learned the hard way LOL.
Apologies for the commercial breakā¦ FasCat and my coach are awesome.
Back to your regularly scheduled thread discussionā¦
Those look painful, and I will definitely be incorporating that first one into my training leading into cyclocrossālooks like a very applicable workout.
I may notā¦ legs are a bit toasty from yesterday and Iām racing Sunday so avoiding overdoing anything this week anyway!
Maybe a small number of controlled efforts? Do what you know is best! Learned my lesson a couple months ago on where to draw the line. Workout was tempo/SS+bursts and on a whim I thought ālets see what happens if I really open the throttleā without discussing with my coach. That left me feeling a bit tired and flat for ~5 days! Since then Iāve been slowly pushing burst power up to arrive at something that gives more confidence in being able to hit the gas and cover a move, or try and latch on to a faster group, before settling back into a happy hard pace.
thatās exactly what i was thinking for crit workout as well. Spice things up.
Iād probably keep it inside the low end of FRC work, for me about 440-520W, so about 160-180% FTP (for reference). I might do a few of these inside some of the easier tempo sections of Phoenix. Thus far this season my over-under work has been more of the ārecruit large motor unitā style of SST work with 45-1:00 bursts into VO2max. Those have worked, but theyāre not exactly race prep either.
Short 5-sec bursts or longer?
All I can say is that Iām glad that I don;t ride critsā¦
Hereās what I didā¦ Phoenix with 20s bursts leading into and coming out of the lowest power sections. This made it nicely random. Cut the last fifteen minutes because I have a date with my wife and also to keep from overdoing it. I liked this workout a lot as a change from straight tempo or harder over unders (this is coming off of 52min straight at/above threshold yesterday).
Thanks Jarsson, i will use this workouts for the race prep period!
