Okay, so lets hear about those intervals !

rmur17

Since you've increased power 30W in a couple of months, you've not plateaued and your racing is about two months away, I don't see any good reason to mess with your routine.

Specifically if your core L4 work is based around 3x20's, I'd raise the power on those to what you can manage vs. adding an extra interval.

That's seeing you're pretty close to the season. If it were October, I might suggest something different. If you were racing next month, something different again.

Sorry if you've already answered this but what are your target races and lengths? I've just been assuming TT's.

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rmur

Ade Merckx

No problem, I appreciate feedback from yourself and others. Basically last year I was a 2nd cat only in name. In terms of fitness I was really just an average 3rd cat which was proven when I eventually gave up trying to maintain 2nd cat status.

Ok target races this year are two stage races in March and August and a Vet national also in late summer. Uptill then I'm happy to race whenever. Once I achieve 2nd cat status (By end of May hopefully) I'll ease back and build up towards August. Thanks

postal_bag

I did a new workout on Sunday: 3x40' on, 5' off

I averaged 91.9%, 92.6%, and 92.3% FTP

Maybe this is SST overkill. I think I'm addicted.

swampy1970

5min ride at approx 90 pedal rev/min, work heart rate 155 - 165 beats/min;
2min rest (pedalling slowly);
5 x 2min at approx 100 pedal rev/min with 30sec rest between each, work heart rate 170 - 180 beats/min;
5min rest (pedalling slowly)
10 x 1min at approx 110 pedal rev/min with 30sec rest between each, work heart rate 175 - 185 beats/min;
2min rest (pedalling slowly);
10 x 30sec at approx 125 pedal rev/min with 30sec rest between each, work heart rate 180 - 190 beats/min.

That's basically the core of it. Earlier in the year there's a few less( 3X2min, 6x1min and 8x30sec) ramping upto to a few more... Pedal rpm is variable too, dictated more by what events that I have coming up that I really want to do well in.

Given that I haven't done the above in about 10 years but will be starting on it in 3 weeks then it should be a laugh. I don't think I'm fit enough but I'm not going to wait forever! I still recall back in '96 regurgitating carrots at the end of one of the sessions...

rmur17

ouch 2 full hrs averaging 0.92FTP - must be 180-200 TSS including warmup and cooldown?

It's only overkill if you're not improving power and/or duration. If either or both is improving, keep on truckin'

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rmur

postal_bag

Yep, 191 TSS.

Well, I was doing about the same power for my 3x30's, so I guess, it's all good.