When a test shows a change - I suggest you do a test in the next few days rather than just bump it up. Having said that, the best test is if the intervals are achievable.
Actually, I do this all the time. I have gone as long as 3 months without formally testing my FTP with a full ~60min ride to exhaustion (which is how I do all of my MP tests). In the interim, I just use ~90% of my estimated MP for a given duration for my training efforts. I bump up my targets when the efforts simply feel too easy. When I bump up my targets, it is usually between 5-15W. The good news is that you will get immediate feedback. Either the effort at the new target will feel the way it used to feel, or you will quickly realize you overestimated your improvement in sustainable power (in which case, you just drop your new target back a bit). The main reason that I don't formally test my FTP isn't that the test is hard or uncomfortable, but rather because I don't want to take a full day off to be rested for the test. Being rested for a MP test at any duration is essential to consistent results.
It is about the intervals during the event. The first part of the interval will have you working and the other guy resting. The second part has the other guy working and you resting. You will each be putting out the same power when working.
My problem with most discussions of building a base and high-intensity work (e.g., L4) is that they are often presented as mutually exclusive training plans. Just because one rides for 2.5-3 hours doesn't mean it needs to be all <= L3. I regularly do 2+ hours with L4s plus recovery durations. Or any other intensity, taking into account the larger percentage of time spent in recovery versus efforts at intensity. In fact, when my glutes are sore from time to time, I have trouble doing seated efforts > 200W, in which case I do L6s off the saddle (which puts less stress on my glutes) with 5min recovery durations. I have done this for 3 hours at a time, racking up dozens of L6s. So, as to L4 work versus endurance work, I say, "Yes, both."Originally Posted by Bigpikle
I wish I could sort the appetite thing as well - the flipside of lots of winter miles is that I come back ready to eat everything that isnt screwed down
Good news though is that CTL is 67.5 as of today and I have some time ahead to get plenty more miles done. Big question in my mind is when to introduce more intensity again? My goal so far has been to rebuild CTL to a reasonable level and then begin a more structured plan, but with time available I cant help but think its worth 'investing' it now to build base fitness again - 2.5-3hrs most days seems achievable for a while if the weather allows.. Nagging doubt in my mind is that this entire 'build base' philosophy might just be a total red herring and I'm just as well to hit loads of L4 work now indoors while its cold and then add endurance work in spring and the weather is better and longer rides are more mentally achievable as well? There is also the question of finding available time in spring when work will likely be a lot busier.
Thoughts?
Two different riders putting out the same power to go the same speed? You're making too many assumptions there and taking a Wild Ass Guess - my ass could probably guess better though. You could easily have 30 watts difference based upon size, position, clothing/helmet and equipment choice.
bgoetz said:
Great to hear you are back in action bgoetz.
I've gone old school. My stem in the old steel bike doesn't have spacers - it has a 6mm allen key on top. Loosen and pull up for more heightambal said:
