Raising FTP / Speed at LT
Last Post 06/29/2013 03:31 PM by Hoshie S. 12 Replies.
Author Messages
Hoshie

Posts:95

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05/29/2013 09:07 PM
Any specific workoputs you guys like to build that classic musculart endurance, time trial pace speed? Planning on doing some work on my weaknesses over the next two months. Beyond just consistent riding, plan to start with some 10-15 minute just sub tt pace interval efforts to condition myself. Also been doing some steady climbing but not pushing myself super hard on those. I am at base level fitness (maybe a little above) but don't want to hit it too hard yet as my main goal is cross season. Any thoughts / input appreciated. J
CERV

Posts:136

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05/29/2013 11:06 PM
As your goal is cross, this probably isn't the most relevant advice, but work on increasing your ability to put out power in the most aero position you can. A lot of guys work really hard doing power intervals with upright bodies, and the power doesn't necessarily translate to as much speed as it could on the road.
Pin0Q0

Posts:157

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05/30/2013 01:22 PM
Don't know if this works for everyone, but for me there is an eight mile flat that I ride regularly on 12/53 gear as hard and as long as I can. Early in the season my cadence is in the low/mid 80s by August I am comfortable spinning in the mid 90s and if I feel good I'll drop it down to the 11t. If it's windy like it has been this year (crazy winds) then just foghetabow-tit, regardless if you have head/tail wind.
Pin0Q0

Posts:157

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05/30/2013 08:29 PM
My Bad - 12/13 not 11/12.
jpouchet

Posts:81

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05/31/2013 02:57 PM
After you get 30 days or so of the under TT effort to improve your baseline fitness do try to add in 1 minute intervals with 4 minute recoveries. The 1 minute at 102 - 105% AT. So if the upper limit of your TT training is a HR of 155 you should push to 156 - 158/159 for a solid minute. Then recover by dropping to 148-150 and slowly wind yourself back over the next 4 minutes to 154/155. Then have another go at 156 - 158/159.

Next level is to make harder jumps, to 160+ for 30 seconds then 60 seconds in the 102 - 105% range.
nightfend

Posts:48

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06/17/2013 12:09 PM
Many people underestimate their threshold power number. Mostly due to the pain that the effort takes, people go too easy on their 20 min threshold tests, and get a value lower than they are really capable of. Threshold should hurt.
Cosmic Kid

Posts:717

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06/17/2013 06:29 PM
2 x 20' @ threshold. DOn't look at your numbers, just do the 20'. If you don't want to puke on your Sidi's at the end of your second 20', you didn't go hard enough.

Do that twice a week and I can guarrantee you 2 things:

* you'll be faster
* you'll curse me every time you do the workout.

Analyze the numbers AFTER the ride. Don't look at them during the intervals.
Just say "NO!" to WCP!!!!
CB2

Posts:18

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06/18/2013 07:49 AM
It hurts the most at both ends of threshold. Once you break through the initial "wall" it is more manageable until you get to the other side and go completely anaerobic.
C2K_Rider

Posts:139

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06/18/2013 11:40 AM
Threshold intervals are damn tough. On the trainer, in the garage, they are interminable and tough to do. I like them best as hill climbs. I have a set of hills 20 min from home that I use that are an even 6% grade, 8-10 min long. The road goes over a ridge, so up one side, down the other for the rest, then back up and down again. Repeat as long as you can hold a good effort.



Hill Intervals photo HillIntervals_zps8d7ee600.jpg

jpouchet

Posts:81

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06/21/2013 01:47 PM
+1 CB2
+1 C2K_Rider - that looks like fun / torture
Keith Richards

Posts:528

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06/21/2013 03:36 PM
Don't forget sprint work. I know it sounds counter intuitive but sprint workouts have always been key for me to get my speed at threshold up. What I would do back in the day was 53/14 (or higher) sprints. There was two phases to the workout over the course of the season. First period, you just focused on getting the speed up to where it should be. When I got through this phase, I could easily knock out 34 mph sprints using only the 14t.

The second phase I would lengthen the efforts. What would start as a 10-15 second sprint at 34 mph would get longer and longer as the season progresses. By the time I was peaking, I could go for upwards of 30 sec at 34 mph. It made rolling along in tt mode at 27 MPH a piece of cake.
----- It is his word versus ours. We like our word. We like where we stand and we like our credibility."--Lance Armstrong.
C2K_Rider

Posts:139

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06/21/2013 05:10 PM
Posted By Jack Pouchet on 06/21/2013 01:47 PM
+1 CB2
+1 C2K_Rider - that looks like fun / torture


Yes, fun/torture is right. Scenic, few cars, fast descents. You just have to concentrate on the climbs, then the rest is pure fun.
Hoshie

Posts:95

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06/29/2013 03:31 PM
Thx for all the info.

We'll see how it all works out come September at the first few races.


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