Increasing power threshold over the winter (Page 4)

I'll be traveling back to Boston on Wednesday and then test over the weekend (ouch!). Get ready to work hard on the FTP and get your questions ready

I just did a 20-min TT and averaged 203 watts!! I am pretty excited. The last time I did that (5-6 weeks ago), I only averaged 184. I would have tested sooner, but I was dealing with some injury issues, etc.

I don't think I really improved that much, but over the past few weeks I made some fit changes that probably helped with the power increase, and I got back into regular bike training (the last TT was coming off of a few months low volume, low intensity stuff).

I haven't sent the file to coach yet (he's already embarked on his NYE plans), so I don't really know what it means. But, I'm happy with it .

p.s. - yes, the torque was zeroed

anyway, you should also consider doing a 5 min all out test in a few days to get your 5 min power (VO2), that will help you know what aspect of your power profile curve needs more work know during the general phase in hopes to raise your FTP as much as posiible before your get into specific IM prep phase.

anyway you FT should be around 190 watts +/- which is pretty strong! as you probably are around 130ish pounds correct? you should be around 3.1-3.2 power to weight ratio which is VERY good!

Thanks for the info, Jorge !

I do a lot of Aero Base builder DVDs and I'm wondering...when I do their sets I'm supposed to stay in my Endurance wattage right? The gearing and cadence they do on the DVDs will bring me into zone 3 and 4.

I've been using their gears and lowering my cadence to match my endurance wattage (150). Am I on the right track?

P.S. I'm working on my Endurance for IMAZ. 

I would adjust the gearing that allows my RPM to be what is normal or comfortable for me in the zone that I should be based on watts.

For me the gearing is always more challenging than it should be so I adjust it to be right zone/cadence for me.

We are all so different how can the gearing be right for everyone?

I'll test next week.  Based on the few rides I have done, I'll be lucky to push 300.  Probably more like 290.  Let the pain and suffering fun begin! 

My long endurance ride is 3 hrs on a trainer...right now. I do them with my club. At home I do anywhere from 1-2 hrs...again right now. Technically, either rides would fall into this question. 

IMO there is no need to limit your training intensity to easy/steady when riding less than 2 hrs. The way we get fitter is by stressing our bodies (workload) and that workload can be either through volume (many miles at lower intensities mainly), intensity (less miles at harder intensities mainly) or a combination of both. During the winter in many places we can't increase our workload through volume since the weather doesn't allow us to ride long time outside or at all, hence we are limited to the trainer. If you want to stress your body enough to produce positive adaptations through volume you would need to ride a lot more. I think you would benefit more by doing your long ride with your club and instead of limiting your intensity for your 1-2 hrs rides to Z1-Z2 you could add some tempo or functional threshold sessions of 1-1.5hrs and that will give you a better bang for your buck.

There's a training & racing with power webinar series being done by Endurance Nation this month (1/13, 1/20 & 1/27).  The first installment is free (others cost $) and should be worth checking out for those looking to jump start their power training.

http://66.39.42.71/promos/ennation_webinar.pdf

Did my "you suck" test this morning. 

After a good warm-up (26' including 3 x 30" (30" spin-ups and 3 x 2' (1') at ~FT) I did 2 x 20' (2').  Power for the intervals was 291 & 292 with the whole range (including the 2' rest) at 288.  I'm going to use 290 for now, rounding up since the trainer tends to underestimate for me and because I think I had some gas left in the tank having not pushed myself on the bike for awhile.

Next 6-8 weeks will now be focus on moving that FT upwards by:

3 sessions per week. 

One weekday trainer session includes 30'-45' ~FT (say 98-102%), e.g. 2 x 20', 3 x 15', 4 x 10', etc.  Rest intervals of ~2'-5'.  Total time 60'-90' and optional 30'-40' easy run off the bike.

Second weekday trainer session of 60'-75'.  Interval durations similar to above, but ~88-92% of FT.  30'-40' steady run off the bike.

One weekend ride.  Up to 180' if outside.  No more than 120' if indoors.  Long intervals (20'-40') at ~80-85%.  Throw in a 10-20' FT interval.  Finish ride at 75-80%.

Will re-test or adjust FT in 3-4 weeks if it seems appropriate (i.e., easily hitting/exceeding targets in most sessions).

I just try to place it after an easy day.  Yesterday was just a swim for me. 

If I decide to do a run and/or swim test the same week (not doing either this week), then I probably take volume down during test week (since intensity is likely up, bringing volume down makes the overall load more stable).

For my most recent test, my coach had me do it on a Monday, the preceeding Mon-Sun was an EZ week. If not an EZ week, at least after a fairly EZ day (or rest day).

Do you not find that 30-45' on FT leaves you a little shelled the next day?  I did a few 2x20' @ FTP last season and it seemed fairly rough.  For the last month or so I've been trying to hit 2x20' at 88-94% of FT 3x a week plus a long ride but my long ride hasn't included any intensity.  I've been hesitant to include workouts at FTP for fear of impacting my running as it would have last year.

It's possible that I wasn't working on my recovery (or simply don't recover as quickly) when doing intervals at FTP last year.  Do you feel like doing something more akin to what you're doing with 3 rides a week is more effective at raising FTP than doing 3 rides @ 88-94% FTP plus a long ride maybe with some tempo work in it?  (I feel like the answer is probably "yes," otherwise you wouldn't be doing it, but I'm interested in why.)

I'm doing 3 indoor rides a week right now because I can (my schedule permits it) and it's not mentally taxing, but I'm considering upping the intensity some and dropping a ride. 

Thanks.