So, I posted on here a couple months back about what to do with a 2 month "dead spot" time of year, the time leading up to a 6 month cycle of training and racing. I didn't want to waste it, but I didn't want to turn 6 months into 8 months either, and end up fried in the summer.
Got some ideas, picked up some more reading, and got a direct email from a member here suggesting low L4 interval training, vs. doing a ton of L2 miles like traditionally done. I'll leave this anonymous person as such to keep things on track, however if he wants to chime in he can by all means do so.
Anyway, the theory was to do more "work" rather than just riding, even during base miles. Seemed backwards to me, but after my endlessly questioning and doing some more reading, I decided I'd do this for the 2 month dead spot of the year, and leave myself time to recover (if needed), before the real 6 months starts.
Basically, I started off with an FTP test. I hadn't done any significant "work" on my bike, I had surgery in late August, and was just sorta riding to maintain form and keep moving, so I didn't know where I was. Test yielded me at 330w for current FTP (2 months ago).
Doing low L4 miles puts me at 297-300 watt range, i rounded to 300 to keep my numbers easy. I started off doing an hour workout total time, and doing 5 minute interval reps, to get some feel back. I knew after about a day of this it was too light of a load, so even the first week I was doing 2 x 5 minutes, then 2 x 7 minutes, then after about 6 days of this I was doing 2 x 10 minutes, which finally felt like I was doing something productive. Idea of this is to spend more time in the L4 area, and less in the L2 area.
Month 1 was a 3 week build, then a week of backing off. I got up to doing a 2 x 20 set during my last week, and felt fine. BUT, in feeling fine, I noticed my heart rate dropped down about 5-7 beats during the reps, so I was acclimating. I had to up my targets.
I decided on 10 watts, I just raised my ftp in my garmin and my new low L4 target was 310 watts to start off month 2.
First week was an adjustment, I was used to 300 watts, and the effort required to do so. I slowly worked up to 2 x 25 minutes, and then the last week was all 2 x 30 minutes. Last week, same deal, my heart rate was lower by 5-7 beats, and also, this time, my lap wattage was yielding me around 313-315 watts. I use my heart rate as a barometer for my power meter data, and I'm always in sync, so I consider it accurate.
I just got done the 3rd week of a cycle, so I'm resting again this week to absorb and plan ahead.
I feel I'm going to stick with this, as it's working, and I'm spending less time on the bike. Not that I don't like riding my bike, I don't like wasting time.
Couple of questions I've had come up -
Longest race is 60 minutes, time trial/hill climb, if that helps.
Thanks for any advice, and to the member who has endlessly answered my questions (and I'm sure I'll have more). I wanted to get some data out there for all to see and comment on.
10k
Got some ideas, picked up some more reading, and got a direct email from a member here suggesting low L4 interval training, vs. doing a ton of L2 miles like traditionally done. I'll leave this anonymous person as such to keep things on track, however if he wants to chime in he can by all means do so.
Anyway, the theory was to do more "work" rather than just riding, even during base miles. Seemed backwards to me, but after my endlessly questioning and doing some more reading, I decided I'd do this for the 2 month dead spot of the year, and leave myself time to recover (if needed), before the real 6 months starts.
Basically, I started off with an FTP test. I hadn't done any significant "work" on my bike, I had surgery in late August, and was just sorta riding to maintain form and keep moving, so I didn't know where I was. Test yielded me at 330w for current FTP (2 months ago).
Doing low L4 miles puts me at 297-300 watt range, i rounded to 300 to keep my numbers easy. I started off doing an hour workout total time, and doing 5 minute interval reps, to get some feel back. I knew after about a day of this it was too light of a load, so even the first week I was doing 2 x 5 minutes, then 2 x 7 minutes, then after about 6 days of this I was doing 2 x 10 minutes, which finally felt like I was doing something productive. Idea of this is to spend more time in the L4 area, and less in the L2 area.
Month 1 was a 3 week build, then a week of backing off. I got up to doing a 2 x 20 set during my last week, and felt fine. BUT, in feeling fine, I noticed my heart rate dropped down about 5-7 beats during the reps, so I was acclimating. I had to up my targets.
I decided on 10 watts, I just raised my ftp in my garmin and my new low L4 target was 310 watts to start off month 2.
First week was an adjustment, I was used to 300 watts, and the effort required to do so. I slowly worked up to 2 x 25 minutes, and then the last week was all 2 x 30 minutes. Last week, same deal, my heart rate was lower by 5-7 beats, and also, this time, my lap wattage was yielding me around 313-315 watts. I use my heart rate as a barometer for my power meter data, and I'm always in sync, so I consider it accurate.
I just got done the 3rd week of a cycle, so I'm resting again this week to absorb and plan ahead.
I feel I'm going to stick with this, as it's working, and I'm spending less time on the bike. Not that I don't like riding my bike, I don't like wasting time.
Couple of questions I've had come up -
- I do a sunday long ride, worked up to 150 minutes. This is almost all zone 2/3. Is this useful or should I do another low L4 workout?
- In a 6 month build to racing season, A races being in August, I feel I should at some point do some VO2 work. If I do a structure of 2 base months, 2 build, 2 peak/race, where would that fall into play?
- Are my base/build months essentially the same with this method, just more volume?
Longest race is 60 minutes, time trial/hill climb, if that helps.
Thanks for any advice, and to the member who has endlessly answered my questions (and I'm sure I'll have more). I wanted to get some data out there for all to see and comment on.
10k