Quote: Originally Posted by matt76 .
Most training programs uses 2 x 20 as a typical training session to increase FTP? Is there any reason to why you should do 2x20 instead of for exemple 1x40?
Convenience, chance to have a saddle break, but physiologically, no particular reason
Quote: Originally Posted by matt76 .
Or is it the total time spent in your zone?
I would say it's contiguous time at the right level is probably a better way of thinking about it. Besides, such work is pretty specific to long contiguous threshold efforts (e.g. time trials, breakaways, hillclimbs, bridging across, chasing down) so unless you actually train it, who knows what you can really do?
Quote:
Originally Posted by matt76 .
Can you do 8x5 and get the same result.
I find it easier to count down from 20' and motivate yourself for that last few minute. At the same time it is very hard to do the 2nd intervall if you go to hard in the first...
I sometimes prescribe 5-min efforts at L4 (as opposed to specific L5 work), because I want to increase the overall load on a particular endurance ride day but not make it overly taxing. As much for mental, breaking up a ride, make it more interesting or to introduce someone to that level when they are coming back from a bit of time off or are new to structured riding before we jump straight into longer L4 work.
I also prescibe shorter L4 at times because some riders can't help themselves and really do L5 work ;-) It's a bit of reverse psychology to help them pace themselves better
For threshold development, while most riding above recovery levels has some benefit, in general the greater benefits accrue from longer contiguous efforts of at least 10-minutes, although I can't say I can point you to a specific reference on that.
Quote:
Originally Posted by matt76 .
I find it easier to count down from 20' and motivate yourself for that last few minute. At the same time it is very hard to do the 2nd intervall if you go to hard in the first...
Quote:
Originally Posted by Subliminal-SS .
On a turbo I find it hard to get past 12 min intervals. when I'm out I find it better to go hard for an hour though. I think its all mental though.
Pacing is key. Be a little conservative in the first effort. You can always lift the effort later, or make it a little longer.