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for those that race with power (Page 4)
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 2011-03-30 11:18 AM in reply to: #3421324 |
Veteran 285  |  Subject: RE: for those that race with power
Also, and I'm sure Jorge will correct me if I'm wrong, you can do sessions which will let a coach (or anyone looking at the file) to know if your FTP/CP is in the ball park of what you think it is. Meaning that you don't have to constantly test (insert 3+ different methods here). But you can do the famous F-you Jorge workout of 6 x 4' at 1.05 CP and take the average of the last 3 to see if you are close to the last test. This keeps you from having to recover from all out long efforts all the time.
I'd like to know more about this. Can you tell me more?
I just did a set of 5x5' at 1.10 FTP. What would the average of the last 3 sets tell me if anything? Or would I need to do some 6x4 with a certain RI. |
| 2011-03-30 11:30 AM in reply to: #3421324 |
Elite 3779    Ontario | Subject: RE: for those that race with power Marvarnett - 2011-03-30 10:51 AM Meaning that you don't have to constantly test (insert 3+ different methods here). But you can do the famous F-you Jorge workout of 6 x 4' at 1.05 CP... That is a very apt description of the 6x4 workout. |
| 2011-03-30 1:24 PM in reply to: #3421427 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: for those that race with power jgerbodegrant - 2011-03-30 12:33 PM Cripes...you doing these 2 x 20 workouts at max effort every week? Last year, despite riding less volume than the past few years, I was able to improve on the bike which I believe was due to having a powermeter on my commuter. I have a short (10km) commute and with the powermeter I basically aimed to three intense commutes a week and then easy rides on the other days along with some longer rides on the weekends. A typical week would have two rides that would be L4 for pretty much the entire 20km and the other would be 5' L5, 5' L2 for the duration. Depending on your other training, cycling background and ability to recover, I would guess that the majority of cyclists/triathletes would be able to do a 2x20 every week and possible more often. Shane |
| 2011-03-30 2:07 PM in reply to: #3421876 |
Elite 3315 Miami | Subject: RE: for those that race with power gsmacleod - 2011-03-30 1:24 PM jgerbodegrant - 2011-03-30 12:33 PM Cripes...you doing these 2 x 20 workouts at max effort every week? Last year, despite riding less volume than the past few years, I was able to improve on the bike which I believe was due to having a powermeter on my commuter. I have a short (10km) commute and with the powermeter I basically aimed to three intense commutes a week and then easy rides on the other days along with some longer rides on the weekends. A typical week would have two rides that would be L4 for pretty much the entire 20km and the other would be 5' L5, 5' L2 for the duration. Depending on your other training, cycling background and ability to recover, I would guess that the majority of cyclists/triathletes would be able to do a 2x20 every week and possible more often. Shanethis is a workout that has been debated heavily on slowtwich....i think several pros use this as a staple workout. 2x20 is a hellish day but if you did it 1 x per week for 3-4 weeks i would imagine getting a huge benefit especially race day. Edited by trix 2011-03-30 2:08 PM |
| 2011-03-30 2:12 PM in reply to: #3421324 |
Coach 10487 Boston, MA | Subject: RE: for those that race with power Marvarnett - 2011-03-30 9:51 AM Also, and I'm sure Jorge will correct me if I'm wrong, you can do sessions which will let a coach (or anyone looking at the file) to know if your FTP/CP is in the ball park of what you think it is. indeed, specially is you know the athlete's capabilities. Still, you also have to know the context of the workout. The "it is so easy, even Dan can do it" 6x4 min session can serve this purpose given its design.Meaning that you don't have to constantly test (insert 3+ different methods here). But you can do the famous F-you Jorge workout of 6 x 4' at 1.05 CP and take the average of the last 3 to see if you are close to the last test. This keeps you from having to recover from all out long efforts all the time. |
| 2011-03-30 2:25 PM in reply to: #3421542 |
Coach 10487 Boston, MA | Subject: RE: for those that race with power mrpetey - 2011-03-30 11:18 AM I'd like to know more about this. Can you tell me more?
I just did a set of 5x5' at 1.10 FTP. What would the average of the last 3 sets tell me if anything? Or would I need to do some 6x4 with a certain RI. the way the 6x4' session format works is aimed at help you improve your 20min max power which also known as "pulling your Critical Power (CP) from the top"; that is, by going slightly harder than CP for 24 min; in the long run it will improve your CP. The session is short enough you can get a great fitness gain within 45-60 min of riding but it is very intense and it takes some practice getting through it. It basically is: doing 6x4 min sets (w/45 sec easy spin as rest) as sets 1 to 5 @ your 20 min max power (20MP) and the last set, just go nuts shooting for at least 3-5 watts higher. I then take the avg watts for all sets and divide by 6. If you did a good job most sets will be @ or slightly above your 20MP and given the last one you went harder the avg for all 6 sets should be 2-3 watts higher than your 20MP. Next week you'll repeat the same workout and use your avg watts for last week and that will become your target for sets 1 to 5 while going nuts again on set 6. If managed correctly you can increase your 20 min power (and by default your CP) around 5-10 watts in 5-6 weeks. i.e. Jorge's 20MP = 280w, then 1st 6x4 session; sets 1-5 @ 280-281w and last (6th) set go nuts. Let's assume my sets avg were: 1. 279w, 2. 280w, 3. 282w, 4. 281w, 5. 281w, 6. 286w. Then avg for 6 sets = 282w; this will become my target for sets 1 to 5 next week. Repeat the same session 1x week for 5-6 weeks. |
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