@AJS914 this post triggered a memory of a set of slides I’d seen on another thread talking about training for fast twitch vs. slow twitch.
Then I looked at the author. So I guess you already have this!
I’m in a similar boat. Fast twitcher looking to improve my sustainable power output for long rides. I’ve gravitated towards a pyramidal distribution.
- Endurance rides
- Sweet spot in the 85-90% range, long intervals, low cadence (reduce VLaMax)
- No threshold rides (too much stress on the system)
- one VO2max ride a week (Friel, fast after 50; maintain cardiac output)