Winter Cycling Plan Official Thread (Page 22)

Week 7 Q2 done....killer.

Question 1) Last 5' test was at the same level because we missed VO2max training? Yeah, since we didn't do much VO2 it just shows given your training you have been able to sustain your power which is great. what you can do is take it easy for a week or two (riding around 65-755 of FTP with some threshold sets and then start a 3 week diet of VO2 max sets to try get that 302w to 310-320 and then focus on 20MP and/or FTP

Question 2) Should we include some VO2max intervals in the future? Read above - I only do VO2 work every 12-18 weeks to start a new cycle or if my FTP is getting too close to VO2 max.

Question 3) Is the last 4W only improvement on the 20mins test normal? Overall I was expecting more due to the hard sessions I did in the last 4 weeks - it can be normal. I don't know how much more training you have been doing with running and swimming as well hence your body is adapting and maybe sometime fatigued hence take an easy week or two and then get back at it.

Question 4) I am finishing my Base period, would it be better to test then every 8weeks instead of 4 only - sure I like to test actually every 6-8 weeks, we did more often on this test since it was just a short cycle and we wanted to maximize gains.

Question 5) I have seen that most of the books propose LT training sessions like 2x15, 2x20, 4x10 at a level which is >100% FT with long recoveries like 5' easy while you propose them shorter, less intense (>95%) with shorter recoveries of 1'. Where is the difference between the 2 methodologies? - There are many ways to work at improving FTP. "Pulling" it from the top which means doing more VO2 and 20MP sets, "pushing" it from the bottom doing more tempo (80-85% FT) or FT (90-100%) or "maximizing" it doing more longer sets at 100% FTP. This plan as I said above was short but the intention was to maximize gains in a general way addressing all aspects in a cycle progression. Now that you guys have learned this you can set up a personal plan addressing your needs; hence yes you can do 2-3x20' @ 100% FT with longer rest, you can keep doing 20MP and sub FT shorter sets (95-100%) with short rests or mix it up and do long tempo rides (80-85% FTP and add some 20' FT sets in the middle or do long rides (75-80% FT) closing with 20-30' @ 100% FT

Lots of ways to skin a cat!   I do this for all my athletes based in their specific needs, once I know their strengths/weaknesses, goals, fitness, time availability, recovery, etc. it is easier for me to come up with an optimal plan to maximize their gains. For all of you guys I had to keep everything very general cuz it is hard to coach so many of you at the same time. But if you keep things in perspective and look at the big picture; in 17 weeks you increased your 5MP by 16%, your 20MP by 25% and your FTP by a whopping 25%, that's a freaking lot! 

As you get stronger it will become exponentially more difficult to improve, it would be nice if we could increase our fitness in a linear way but we don’t work that way! As we grow stronger we'll have to do a lot more work to experience smaller gains. Congratulations on your awesome improvements dude, with your running speed you are on your way to have a fantastic racing season. Don’t forget to address your specific racing needs (i.e. for IM do your long rides) and you’ll kill it!

You should share your improvements on Tri-Talk for other BTers as a testament of how hard work, consistency and smart training can yield fantatsic results. There are no magic bullets or short cuts, just good old fashion train, rest, repeat

I'm still plodding along with these sets but I just wanted to say I can see the difference when I ride. I can hold a higher speed for a longer length of time.  Facing headwind today I could still get 17 mph in that wind. 

Forgive me for bumping an old thread, but the links in Jorge's first post don't appear to be working.

Are they hosted at a new location now? I would really like to read them.