maintaining power output for 5+ hours - Page 2

4000Kj of L4 work is a ridiculously huge volume of L4 work. For me, for instance, that would be about 4 hours right at threshold. Scaling it up for stronger riders would probably still be something like 3 hours at threshold; I claim that if you can complete such a workout, you've grossly underestimated your FT.

Wouldn't constructing a training ride of event-specific difficulty be a good application of TSS? Rather than shooting for a total energy expenditure, shoot for the estimated number of Coggans. This would help make up for the likely lower intensity of training due to lack of "big day" motivation. Yet another good reason to have on-bike TSS data. I keep fantasizing a computer upgrade for my PowerTap will let me enter my FT...

I was not suggesting a multi-hour ride constantly at L4 power. Rather, a series of L4 intervals plus recovery durations designed to equate to the target event's work (or TSS). I am contrasting that with a constant power ride of the same Kj or TSS. With a constant power ride at L2 or L3 you do not gain the adaptation benefits of the L4 intervals. As to whether the ability to do a series of L4 intervals that adds up to several hours at L4 means you have underestimated your FT, I disagree. It all depends on the duration and intensity of the recovery segments in between the high-intensity segments. For example, I could design a 5 hr ride with 20 min L4 intervals at 91%FT and 10 min recovery segments at 50%FT and the total ride NP is only 83%FT, with AP at 77%FT. If I want to reduce NP, I can just extend the recovery segments. I am still gaining the adaptation benefit of the L4 intervals.

search the topica wattage list for posts from Dave Harris...he's a mtb'er who uses a powermeter for his 24 hour races and knows more about this than anyone out there.