The goal of this post is to better separate [hone] the training effect of my L5 intervals from my L6 intervals. The anecdote I will relay is under the supposition that I wanted to accomplish L5 intervals, but my workouts seemed more akin to L6 intervals, and thus may not have the desired training effect.
Here are some details before I begin:
Me: I'm 25.3 years of age, 5'11", 76.5 kilograms.
FTP approximately 220 [tested two weeks ago as my highest average power in an hour's riding]. For reference, one week ago I had my highest 20-minute average power which was 228. It is possible my FTP is very slightly underestimated, but I do not believe it is higher than 225.
Power Training Zones
L6 - 266 and up
L5 - 233 to 265
L4 - 200 to 232
L3 - 167 to 199
L2 - 123 to 166
L1 - Below 122
Workout goal: 3-5 VO2max intervals, 5 minutes apiece, 5 minutes rest inbetween.
Theory on completing these workouts: Ride with the highest average power I can sustain for 5 minutes (which I believe may be part of the problem; more on that later).
The problem description: The first interval only lasted four minutes before exhaustion [four minute average power was 327 watts], and my 5-minute average power here was 298 watts, which is significantly above the range for 'VO2max power'. I was able to complete the full five minutes for my second interval, with an average of 281 watts for the duration, which is also above my VO2max power range as calculated by the chart.
However, here is the description of what I was feeling during these intervals:
1. breathing was so ragged that it caused me to cough after the workout [the next day my throat is still recovering - it's like I have a very minor sore throat. ugg, anyone have a good remedy for this?]
2. the slight taste of blood in the back of my throat after finishing [no blood though, of course ]
3. minor light-headedness/darkened vision near the end of an interval
4. definite leg fatigue
5. took approximately 10 minutes to recover before I could do the second interval, and I spent approximately 8 minutes recovering before attempting a third interval, but I could not sustain a power output near my previous efforts and thus decided to stop. however, I am uncertain if I could have sustained an effort in the middle of/near the bottom of my VO2max wattage range as defined by the Coggan power levels [and, if that were the case, I probably should have continued].
These symptoms lead me to believe that these intervals were in fact more anaerobic, and if I were using a 1-10 scale of perceived exertion, I'd have to say my RPE was around 9.5 or greater, and I would conjecture that I was not accomplishing the goal of increasing VO2max/aerobic capacity.
My proposed solution: ride at the power levels defined by the VO2max range [232-272 watts], but don't limit the time of the interval to 5 minutes; rather, ride at this level until exhaustion occurs (perhaps somewhere in the 6-8 minute range].
Any guesses inparticular about at my power profile [i.e. sprinter, TT'er, etc.] that may help me understand/change how I do these intervals?
Thanks!
Here are some details before I begin:
Me: I'm 25.3 years of age, 5'11", 76.5 kilograms.
FTP approximately 220 [tested two weeks ago as my highest average power in an hour's riding]. For reference, one week ago I had my highest 20-minute average power which was 228. It is possible my FTP is very slightly underestimated, but I do not believe it is higher than 225.
Power Training Zones
L6 - 266 and up
L5 - 233 to 265
L4 - 200 to 232
L3 - 167 to 199
L2 - 123 to 166
L1 - Below 122
Workout goal: 3-5 VO2max intervals, 5 minutes apiece, 5 minutes rest inbetween.
Theory on completing these workouts: Ride with the highest average power I can sustain for 5 minutes (which I believe may be part of the problem; more on that later).
The problem description: The first interval only lasted four minutes before exhaustion [four minute average power was 327 watts], and my 5-minute average power here was 298 watts, which is significantly above the range for 'VO2max power'. I was able to complete the full five minutes for my second interval, with an average of 281 watts for the duration, which is also above my VO2max power range as calculated by the chart.
However, here is the description of what I was feeling during these intervals:
1. breathing was so ragged that it caused me to cough after the workout [the next day my throat is still recovering - it's like I have a very minor sore throat. ugg, anyone have a good remedy for this?]
2. the slight taste of blood in the back of my throat after finishing [no blood though, of course ]
3. minor light-headedness/darkened vision near the end of an interval
4. definite leg fatigue
5. took approximately 10 minutes to recover before I could do the second interval, and I spent approximately 8 minutes recovering before attempting a third interval, but I could not sustain a power output near my previous efforts and thus decided to stop. however, I am uncertain if I could have sustained an effort in the middle of/near the bottom of my VO2max wattage range as defined by the Coggan power levels [and, if that were the case, I probably should have continued].
These symptoms lead me to believe that these intervals were in fact more anaerobic, and if I were using a 1-10 scale of perceived exertion, I'd have to say my RPE was around 9.5 or greater, and I would conjecture that I was not accomplishing the goal of increasing VO2max/aerobic capacity.
My proposed solution: ride at the power levels defined by the VO2max range [232-272 watts], but don't limit the time of the interval to 5 minutes; rather, ride at this level until exhaustion occurs (perhaps somewhere in the 6-8 minute range].
Any guesses inparticular about at my power profile [i.e. sprinter, TT'er, etc.] that may help me understand/change how I do these intervals?
Thanks!