Build L4 % duration

Discussion in 'Power Training' started by obreeforme, Jan 10, 2013.

  1. obreeforme

    obreeforme New Member

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    I have recently completed a 12 week base period with a Friel style 3 on 1 recovery format. I rode approximately 500 hours last year as only just returning to race. This base I ended with weeks of 14.5, 16, 17 respectively. Most of which was boundary of L2/3 (at or around aerobic threshold), cadence pyramids, form sprints and weights work in the gym. My question is now that I have started to raise the anti how much percentage of my ride time should I devote to L4 and what intensity? My Sunday is and always will be 4-5 hours group ride with approx 4500ft climbing at or around threshold (L4). Monday is always a recovery ride. Because my focus is road racing with a secondary TT focus I need to sprinkle jumps sprints and anaerobic work here and there to gain an overall fitness. First race is 12 weeks from now! There are B races before but results are of no real interest just training effect. Because of work getting busy after winter I can really only squeeze 10-12 hours now some of which is trainer
     
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  2. scottz123

    scottz123 New Member

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    If you are following Friel - don't you have a current copy of a training bible?
     
  3. bgoetz

    bgoetz Member

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    You are not doing 4-5 hrs at or around L4, my guess is if you were using power vs HR you would see that a fraction of that time is true L4 wattage. The only way to train L4 via HR is to do lots of solo efforts on flat courses otherwise it is a jumble mix of L5/6 and L1/2 with some L4 mixed in. I would say L4 is the first to go in those long group efforts, either you are on the front, responding to surges, or hanging on on inclines (all mostly L5/6 efforts) OR are sitting in to recover (all mostly L1/2 some L3 if the pace gets high on flat roads). In the end it makes a neat solid L4 HR graph though because any more cardiovascular demand and you are pushing the boundaries of getting dropped.
     
  4. obreeforme

    obreeforme New Member

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    LOL, 4500ft of climbing at L4. Not 4-5 hours riding:). If I could ride L4 for 4-5 I think I may not need advice. Yeah I use powertap plus polar HRM... I do have a current copy of the bible but while it offers a lot in the way of variance of workouts in the Force and Muscular endurance areas I always think experience from ground level is best. If you guys have experience I value that more than a book I can't interact with..
     
  5. obreeforme

    obreeforme New Member

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    Reason we use climbs for L4 is basically to negate wind as much as possible and as you say make it a proper individual L4 burst. Any percentages of total workout? Apart from Sunday I prefer most of my L4 on trainer as its so easy to stay on a specific watt. Not good for variance but never get it all do we
     
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