Power meter training zone question

Where are you getting this information about 'time spent in different zones'?

Absolute numbers such as '30 minutes to 8 hours' (that's quite a range!!) are very suspicious without some reference points, such as:

1. How much do you train per week?
2. What is your goal race?
3. Where are you in your overall training plan ('periodization')
4. What are your relative strengths and weaknesses as a cyclist?

Without accounting for the answers to questions like these, and many others, any recommendations about 'time spent in zone X' are nonsense.

Got it.

Coggan's book will be useful.  I would also recommend the book by Allen and Cheung.  Maybe a little dated, but still very relevant, I think.

One thing I'd take away from both books is that there are benefits to be had from training at recovery, easy, moderate, and hard intensities, and that where you choose to place your eggs will depend on a variety of factors, including current strengths and time to train, among many others.

There's a nice section (on periodization) in the Allen and Cheung book where they go through various types of emphasis that you might choose, and what studies have shown the benefits of them can be.  They discuss Coggan's 'level 3' (around 88 to 94 percent of threshhold power, so roughly what you are talking about, slightly more intense) and they discuss why some consider it a 'sweet spot' for training -- it is excellent for promoting aerobic adaptations.  They go on to say that whether you should target a lot of training here depends on many factors, which we've already mentioned, but they do also say that time trialists and triathletes are among those most likely to want to target this zone as much as possible.

This makes a lot of sense to me, because we (time trialists and triathletes -- leaving aside draft-legal events) are not trying to put in big moves, or to match big accelerations.  We are trying for a sustained effort over X miles, for X typically 20-100, very roughly.

At the same time, if your VO2max is suffering, then you need to do shorter more intense intervals.  And if you can pedal like a demon for 90 minutes but then fall apart you probably need to include more longer easier efforts.  A lot depends on where you are.

As far as your specific goals right now, unless you have reason to doubt your plan, I'd stick to the plan.  Presumably, at this stage, it will have you doing more race-specific training (slightly below the range that we're discussing -- longish intervals over and extended ride, with the intervals more in the middle to upper portion of the range would also be very solid pre-race training IMO), followed by tapering.

Good luck in your race!  

And I guess I never really did answer your specific question.  You can definitely break 'time in zone' up into intervals, especially as the level of intensity increases.  In fact, you should be doing that.

For example, the Allen and Cheung book that I mentioned (I'm sure Coggan does it too but I cannot find my copy right now) gives a sample week where you are targeting that zone and the workouts include things like 4x10 and 2x20 minutes intervals.  You are better off doing it this way than trying to ride hard for longer each time as that sort of effort will fry you.

Originally posted by kloofyroland When I started getting into power another BT triathlete suggested I do 2 quality workouts a week like these: 1. 70-75 minutes. Something like 5x5' at threshold followed by a 10' interval just below threshold. So 35' total interval time surrounded by a warm up, cool down, and rest time between intervals. 2. 80-90 minutes. Something like 4x10' or 2x20' at tempo or sweet spot. Like 85-90% FTP. As you get closer to race day, maybe workout #1 backs off some of the intensity and the intervals get a little longer like 3x8' followed by a 12' interval at 90-92%. After consistently following this concept I noticed my outdoor riding speeds and ability to climb have improved. Roland

Those types of workouts above have been my bread and butter training for sprints and Olys.  If you're going longer obviously you'll be adding a long ride in there, too.  That 5 x 5', and then 10' is tough - that 10' will crush you if your rests are short enough.

There's a training plan on BT here (for free) that is an FTP builder (Winter Cycling Plan).  Same concepts, some VO2 max work, lots of sweet spot work.  There are a couple of workouts in it that are damn near impossible. 

Originally posted by kloofyroland

Originally posted by jmhpsu93

Originally posted by kloofyroland When I started getting into power another BT triathlete suggested I do 2 quality workouts a week like these: 1. 70-75 minutes. Something like 5x5' at threshold followed by a 10' interval just below threshold. So 35' total interval time surrounded by a warm up, cool down, and rest time between intervals. 2. 80-90 minutes. Something like 4x10' or 2x20' at tempo or sweet spot. Like 85-90% FTP. As you get closer to race day, maybe workout #1 backs off some of the intensity and the intervals get a little longer like 3x8' followed by a 12' interval at 90-92%. After consistently following this concept I noticed my outdoor riding speeds and ability to climb have improved. Roland

Those types of workouts above have been my bread and butter training for sprints and Olys.  If you're going longer obviously you'll be adding a long ride in there, too.  That 5 x 5', and then 10' is tough - that 10' will crush you if your rests are short enough.

There's a training plan on BT here (for free) that is an FTP builder (Winter Cycling Plan).  Same concepts, some VO2 max work, lots of sweet spot work.  There are a couple of workouts in it that are damn near impossible. 

Do you happen to know what they are? I'd like to try them.

Enjoy the pain!  I always dreaded the start of the 4'x6's, week 8 I think it is.

https://beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10919#

Sure thing! And I agree, road beats trainer every day, but there's no denying that the trainer can be very efficient sometimes.

Oh and, minor point, I just realized that I mentioned "if your VO2max is suffering" above, which is silly.  I meant "if power at VO2max (or efficiency) is suffering..."  You can't really do much to change your VO2max itself (besides getting older...).

Or "if you're suffering at VO2 max..", 'cause you should be or you're not there.