Training Peaks Virtual Coach

Originally Posted by batman220

...
85kg
250 FTP
1300 Max Watts...my limiters it determined my limiter to be Anaerobic Endurance. ...

Originally Posted by daveryanwyoming

I'm not sure how you came to that conclusion. -Dave

Originally Posted by batman220

That is the point of my post Dave. I am not sure how the VIRTUAL COACH came to that conclusion, not myself, and what suggestions of types of workouts do people have to raise my FTP. Thanks.

Originally Posted by daveryanwyoming

Got it, sorry I didn't understand that you were given that evaluation and didn't come to it yourself, my error.

Yeah I'd scrap the advice of the Virtual Coach and work on your FTP with SST and L4 work. One day a week of sprints is still a good idea for a crit specialist but I'd focus most of your training week on SST/L4 work for a while and see if you can bring up your sustainable power.

-Dave

Originally Posted by batman220

Man, I feel like such a fricking newb. What does SST stand for? and is there any places to look for different types of L4 workouts to use in the plan?

Originally Posted by upstateSC-rider

Glad to see the "It's Killing Me" thread being recommended by Dave, it's extremely informative, not to mention inspirational. Just have a pen and paper ready to take notes and concentrate on the first 30 or so pages.
Lou

Originally Posted by batman220

Okay, I have signed up for Training Peaks and been using the program since January. Little background.
85kg
250 FTP up from 207 in December.
1300 Max Watts
Over 30" vertical leap.
Been training since January '08

Two things:
1. Through the process of determining my limiters it determined my limiter to be Anaerobic Endurance. I am doing crits and TT's and I assume it chose Anerobic End. because of the demands of a crit. It makes sense to me that the limiter should be Muscular Endurance which would be more effective at increasing my FTP to be able to sit in the group at a lower % of my FTP power. Correct? Better to have an FTP of 300 watts and have done a little less AE work, than more AE work and an FTP of 250?

2. The virtual coach is choosing the same workouts each week during a cycle, i.e. Crit sprints on Tuesday for 3 weeks of a build period. It seems to me that it would be more effective to vary the type of workout from week to week. You might be working on the same limiter but using different workouts each week. Also, the virtual coach has not scheduled any intervals longer than 8 minutes even when I change the limiter to Muscular Endurance. Again, it seems that I should be working at longer intervals than 8 minutes to be increasing my FTP for TT's and sitting in the pack on a crit. I read so much about people doing 2X20's 3X10's etc yet the virtual coach does't schedule any workouts of this type. Last night I reviewed the workouts it would prescribe all the way till the end of 2008 and not one of the workouts had an interval longer than 8 minutes. Thoughts?

My goal is to have an FTP of 300 watts and get down to 82kg. Thanks for the help.

Originally Posted by marcaw

One thing you must consider is that this is a non-personal based system that is taking your answers and applying a general training program for you. Crit training and TT training are two different animals. Looks like you've got sprinter power from the 1300 max watt number. What time frame are you basing the 250 FTP number on?

It sounds like you are using Friel, which Virtual coach and training peaks are based on, with Coggan terminology. Anaerobic endurance and muscular endurance are Friel terminology. FTP is Coggan.

Where Virtual coach lacks is it's personalization. It's a decent system for the self coached. The repitition of workouts, like you said on tuesdays, is for adaption. You can change your limiter if you feel that you are adapting and progressing.

A personalized approach takes your weaknesses and analyzes your data constently to develop you properly and within your schedule of adaption. There are many workouts that can specifically develop crit and TT racing form. It just depends on your goals.

Marc

Originally Posted by batman220

Okay, I have signed up for Training Peaks and been using the program since January.

Originally Posted by batman220

...I am going to change my program to doing 2X20's on Tues, Thurs and Saturday, easy rides on Wed, Fri; day off Monday, and a group ride or "ride how you feel" on Sunday. Any comments on that strategy? ....

Originally Posted by daveryanwyoming

If you're targeting FTP and sustainable power you might consider one or more dedicated SST/Tempo days. IOW a day or even two that focuses on sustained efforts up to several hours long if you have the time at 75-85% of your current FTP. These aren't easy days but they shouldn't be killer days either.

Over the winter I got two days like this per week and at least one during racing season. They're a great way to build training base (CTL) and they still do a good job of raising FTP in a push-up approach. I find I can do these as the second or third day of a training block, even though the efforts are held longer (usually up to 90 minutes per individual effort but as part of a longer ride at least when outdoors) the intensity is just comfortably fast and not brutal.

For instance this winter I finished my midweek block with 90 minutes in this level on Thursdays and often finished the weekend block with 90 to 120 minutes in this level on Sundays. Things are changing with outdoor training, more high end work and racing but I did some variation on that pattern all winter with great results.

Basically the pure L4 work like your 2x20s are great but one or more mid intensity (SST/Tempo) days can really help you target both FTP and depth of your training base. You shouldn't need more than one or two easy/rest days in your weekly schedule.

Good luck,
-Dave