Re: Kilowatt club
Originally Posted by AndROOb
L4 for the last month has been a 25 mile TT at the weekend, followed by a 10 or a 25 midweek. This was not that dis-similar during the TT training plan.
L5: I have started to re-address L5 recently, as I found that the 'plan' tended to address L6 more regularly. There was some L5 work, but not much. So now, I plan to do a couple of 6x4 or 5x5 sessions weekly.
L6: As mentioned above, I have been doing plenty, from 3 minute sessions at 130% ftp, 2 minute sessions at 150% ftp, and 1 minute sessions at 170-180% ftp. Weekly total ~ 1 hr. I plan to continue using these but mainly for pre-race day tune-ups.
As you may know from some of my posts in other threads, I have come around to summarizing my training with one set of statistics -- total duration by level, L4-L7. In fact, I wrote a program to parse my ride files for exactly this purpose. My first priority is a grand total volume and my second priority is the mix. I have found by trial and error that <3 hrs grand total results in small (if any) increases in power at any point on my MP/duration curve. Of course, in saying that I have never put less than 50% of my total volume in L4. So, would my VO2MAX and/or AWC increase significantly if I did 3 hrs/wk at L5/L6 exclusively? Probably, but I have never tried it. My gains start to kick in between 3-6 hours and >6 hours they really kick in. My current regimen is ~8 hrs L4, 1.5-2 hrs L5, 1.5-2 hrs L6, ~10mins L7 per week. Now, that's a lot of volume and my rides have to be extremely efficient to attain those stats. I just don't waste any unnecessary time in L1-L3. Everybody wants to talk about the mix as though that's the only thing required to increase power. I think one has to focus on volume as well. I actually think total volume is more important than the mix.