Just sticky this comment to the forum main page
one screenshot from online video where Seiler described some intervals. Just to resonate on what you have just said about 30/15s,40/20s, 30/30
link Short Interval Blocks for Endurance Athletes Part 2 - YouTube
Im starting this block with Sunny Hay 4x5min @ 110%. Im doing it outside so Ill get a total of 3 hours in. Not ideal but friend is in town and he wanted to ride.
Nailed that work out, if anything overshot the numbers, super windy so I did what I could do. Tomorrow a race.
Race went well. Legs were flat but I was able to attack and make it to moves that failed
Any suggestions for day 3?
Should I take a rest and go at it Friday? I feel like attacking another day.
I would use at least one PAM stimulation session, (you donāt have to work on it completely, I think we would play with the set-up due to the blood implosion generated with the pure Billats series and in a month you are already on the downward curve of your form).
Therefore 30-30, 40-20 in a single session, not several blocks, we would incur in aerobic power work (repetition) VS capacity (climb our ceiling, PAM).
With this stimulus given, 1 assimilation or distance, you could session around a PC giving the upper threshold stimulus with the upper ceiling.
Slow distance weekend, running out of reserves (45+55 kJ/kg) and return, letās imagine a Tuesday for it.
Well-seasoned sessions between the 2-3 week mesocycles works SFR and improves efficiency (not only with long rides, combining helps if working in the aerobic range and if excessive glycogen depletion).
Rinse and repeat week by week, an excessive block of PVO2max can be useful in TTs or time trials, isolated efforts without repetition.
Cycling is more than PVO2max and I only see it as a way to continue raising the upper threshold.
My sincere contribution, its use should be moderate even in people with a lot of room for improvement.
I did a race last night, power profile looks like 30/30. Today I need to do a different zone
If you did VO2 then a race on back to back days, Iād do a recovery ride and then hit another on Friday. Odds are pretty good you wonāt have a quality session trying three days in a row.
sounds good, nice easy day on the bike.
Tomorrow watts will get thrown down
Today looks to be Gawler -2 consists of 3 rounds of 5x90-second efforts between 107-115% with very short, 30-second recoveries between intervals and 6-minute recoveries between sets of intervals.
Always willing to change with feedback. Tomorrow Ill prob do 3-4 hours endurance with some intervals at 110% again
Well that wasnāt easy but def not hard.
Day3 complete
One day left of intervals this week.
That workout is kinda ādoing stuff.ā Probably good if you have a punchy race that requires a bunch of repeated 90s efforts, but itās likely not training your VO2max.
ugh
You might have to override AT and choose the longer form VO2 intervals from the workout library (or make it yourself) and do them on resistance mode. Canāt follow the plan on this one.
Just follow @kurt.braeckel advice. Longer intervals, no ERG, max effort. I promise youāll feel what you need.
Iām riding outside and will be doing 5x4 today @ 115%
Had better days. Nailed first 2 and then power meter died out, I picked up my training partners power meter so the 3rd one I blew up since he was sitting on my wheel and I was getting his data
After that I called it.
One cool part about doing max effort high cadence VO2max is you donāt even really need a power meter for it. You know you nailed it by how your breathing is at the end.
Iām still working up to longer onesā¦have been doing 2 minute efforts at 115-120% ftp. If I push the time out to 3-4 minutesā¦is it reasonable to just accept Iād be more around 110% to start probably?
Depends on the athlete, but for longer intervals like 4-5 min itās not unusual to see them settle at 110% or so at 110+ rpm. The cadence is the stimulus.
Thank you sounds good. I think that is going to be my focus for the next month of SSB2ā¦start around 110% with 3 minute intervals, see if I cant push it to 4+.