try 6minfergie said:Sure is.
5min L5 intervals are a good base before hitting into some speed work.
Hamish
Unless someone comes up with 7 minutes, then you're in troublefergie said:That's advanced training
macaj said:i am preparing for a 3000 meter pursuit on the track
Andy,acoggan said:
Here's my take:Steve_B said:Andy,
Good stuff. I have questions about the training plan shown.
The athlete follows a progression of FTP (LT) training followed by VO2 training followed by pursuit-specific training. During the latter two periods, the athlete was not specifically training FTP. I understand why to some extent – I assume it is because they need to spend the time on other parts of their “game” leading up to the important event and things like 5-minute power, being comfortable on the track and the bike, etc. are more important than FTP at that point in the year. I would have normally thought that FTP would have fallen during the latter two stages but according to the plot on slide 36, it actually increased.
Questions:
1) Do you think that the apparent FTP increase is partially because of increased rest (higher TSB) during July-September? Any other reason(s)?
2) I was recently reading up on Arthur Lydiard’s training guidelines and there is a similar pattern in that after FTP development is done, it is left alone. Is the only reason for doing this as I stated above, that valuable time needs to be put to other tasks or is it on purpose that it is not trained, e.g., the two types of training interfere with each other?
Thanks
I could be wrong, but since FTP can be expressed as a percentage of VO2max power, an increase in FTP should be expected together with an increase in 5 min power. I think slide 36 clearly illustrates it.Steve_B said:Andy,
Good stuff. I have questions about the training plan shown.
The athlete follows a progression of FTP (LT) training followed by VO2 training followed by pursuit-specific training. During the latter two periods, the athlete was not specifically training FTP. I understand why to some extent – I assume it is because they need to spend the time on other parts of their “game” leading up to the important event and things like 5-minute power, being comfortable on the track and the bike, etc. are more important than FTP at that point in the year. I would have normally thought that FTP would have fallen during the latter two stages but according to the plot on slide 36, it actually increased.
Questions:
1) Do you think that the apparent FTP increase is partially because of increased rest (higher TSB) during July-September? Any other reason(s)?
2) I was recently reading up on Arthur Lydiard’s training guidelines and there is a similar pattern in that after FTP development is done, it is left alone. Is the only reason for doing this as I stated above, that valuable time needs to be put to other tasks or is it on purpose that it is not trained, e.g., the two types of training interfere with each other?
Thanks
Hi Just to clarify what HR % is L5?fergie said:Sure is.
5min L5 intervals are a good base before hitting into some speed work.
Hamish
Well in theory it's more than 106% of your HR at FTP(i.e. the HR you hold during a steady full out hour long effort). But in reality HR isn't very useful for L5 efforts. It takes a while for HR to respond when you start hammering out an interval and short hard efforts like L5 and L6 work are basically finished before your HR gets as high as it would if you could sustain them longer. If you hit 106% of your FTP HR during an L5 interval it'll happen towards the end so it's not very useful for pacing your efforts.macaj said:Hi Just to clarify what HR % is L5?
Thanks
Mike Lawson said:As one who has recently taken a keen interest in Pursuiting, can I suggest that the information provided in Dr. Coggan's power point presentation at fixedgearfever is the most comprehensive "program" that you're likely to come
across.
As a long time coach of middle distance and distance runners as well as cyclists, the information garnered from this presentation, along with my experience preparing for running track races over similar time frames to the pursuit, has seen my 2000m Pursuit time (I'm a Masters 6...55-59) reduce from 2.42 to my current PB of 2.34.02 at 2008 Nationals.
My current project (I'm calling it Project 2.29) is to work towards cracking the 2min 30sec barrier either at World Masters in Sydney in October, or sometime soon after that.
If anyone is interested, you can track my progress on a blog I've created at http://mikelawsonscyclingblog.blogspot.com
In it, I've given some details of the CdA testing I conducted shortly after Nationals, which proved enormously fruitful, with many thanks to regular poster Alex Simmons for his patient analysis of the data I provided.
Give Pursuiting a big shot. It's very rewarding, especially as it's pretty easy to track progress, and just as importantly, where that progress is being made.
Mike Lawson
Makes sense. I forgot about that.Alex Simmons said:Physiological responses are not discrete to training level. L5 and low end L6 workouts still provide a strong stimulus for LT. So I think you'll find that the shift to higher intensity workouts still provides a good ability to maintain FTP (as do L3/2 endurance workouts).
Mike Lawson said:you can track my progress on a blog I've created at http://mikelawsonscyclingblog.blogspot.com
Steve_B said:Andy,
Good stuff. I have questions about the training plan shown.
The athlete follows a progression of FTP (LT) training followed by VO2 training followed by pursuit-specific training. During the latter two periods, the athlete was not specifically training FTP. I understand why to some extent – I assume it is because they need to spend the time on other parts of their “game” leading up to the important event and things like 5-minute power, being comfortable on the track and the bike, etc. are more important than FTP at that point in the year. I would have normally thought that FTP would have fallen during the latter two stages but according to the plot on slide 36, it actually increased.
Questions:
1) Do you think that the apparent FTP increase is partially because of increased rest (higher TSB) during July-September? Any other reason(s)?
2) I was recently reading up on Arthur Lydiard’s training guidelines and there is a similar pattern in that after FTP development is done, it is left alone. Is the only reason for doing this as I stated above, that valuable time needs to be put to other tasks or is it on purpose that it is not trained, e.g., the two types of training interfere with each other?
Thanks
Sorry about being ignorant but id don't have A power meter so do L2 and L3 coincide with a specific HR % or should i be looking at a power meter?Steve_B said:Makes sense. I forgot about that.
Well I thought that some of my experiences, coming with little Pursuiting background, might provide some small insights for other novices. Like where you can get "best bang for your buck" in training or general preparation (I'd say straight off, that aero testing for CdA can potentially deliver gains that might take a year of physical training to match!)acoggan said:Didn't know you had a blog, Mike...really fun to catch up on your exploits/progress with "Project 2.29".
Start by reading this: http://www.cyclingpeakssoftware.com/power411/ along with other more important concepts it defines Andy's training levels with associated typical HRs where applicable. But yes, if you want to make the best use of the information in that link and it's in the budget you should get a power meter. Start by buying a copy of: http://www.amazon.com/Training-Racing-Power-Meter-Hunter/dp/1931382794 which goes a lot deeper than the CyclingPeaks web info.macaj said:Sorry about being ignorant but id don't have A power meter so do L2 and L3 coincide with a specific HR % or should i be looking at a power meter?
Mike Lawson said:thanks for your ever insightful advice along the way too Andy.
http://mikelawsonscyclingblog.blogspot.com
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