Training Ride Efficiency - Page 2

I've read this before but is is actually true? It seems like 2x20 L4 work or 1x40 would be more beneficial than 8x5 with 5 minutes between. Or 40 one-minute L4 blocks. Surely it can't be the same, can it?

Well, that begs the following question... At some point aren't you spending more time than is necessary to see improvement? In other words, in your quest for efficiency don't you run the risk of putting in higher weekly TSS numbers than is needed to continue to improve/maintain your current level of fitness?

In other words, Efficiency x more Volume than is needed = Inefficiency.

--Steve

I'm confortable with the way you use this term (even though it may have a different meaning in some sports litterature). And I'm not criticizing your take (not at all).

It's just that I'd like to make sure my knowledges (on long distance training) are really up to date.

I'm sure most stage riders leave a lot of room to lower base training, piling miles and miles of L2. How much can long distance cyclists cut on lower level to favor higher intensity training? I just wonder.

In your examples, the only efforts that I consider L4s are the 2x20s and the 1x40. My floor values for L4s are 10mins duration and 91%FTP. So, the other efforts would actually be classified as L2 because I use a 10min duration requirement for L3 as well.

Well, I have no doubt that there is a relationship of diminishing returns between volume and improvement, but I think that relationship kicks in early. I do not think that my volumes and intensities are resulting in less power at any point on my MP/duration curve than if I did less volume. But, I don't doubt that I could redirect some of the volume to other adaptations. For example, I don't have any doubt that if I reallocated a major chunk of volume from L4 to L6 that I would see a dramatic increase in AWC (but at the expense of some FTP).

Yes, the Mt Mitchell ride. I did it for the first time last year, if your not a good climber be prepared to suffer from Marion up to the top. Getting to Marion is fun. Marion to the pkwy is not bad BUT the pkwy to the entrance of Mitchell is BRUTAL, then the first 2-3mi into the park will make you bark. I saw guys throwing up, sitting on the side of the road, walking.
I suggest doing your 2x20s, some 1k hill repeats, then get 1-2 long 4-5hr rides in (sat/sun) then 2 months before the event go to Marion 1 sat or Sunday every weekend & ride the last 30mi.

I rode a 39x26, pushed 55rpm for the last 3 hrs so that was not good, I will choose a 39x28 next year. Finished in 6:57:06 on a borrowed number. I suggest something like 39x28,30 or a compact if your not a good climber & not 130lbs. You will find out what you need if you ride the last 30mi in your training sessions, but remember it will be harder since you will have already ridden 70mi. Also be prepared to hammer 30+mph from the start @6:30am while your body is still half asleep if you want to stay with the lead group, especially if the hincapie team is there.

You will need to find a mitchell number to go to the top, or you will only be able to ride to marion.

I'm planning on doing the Marion ride next year and possibly the Mt Mitchell the next year. Sounds like I will be missing out on the roughest parts this year.