Yeah I look for roads that are pretty steady for at least 7 miles and better yet 10 to 15 in case I want to do some longer L4 efforts. You could pick out some landmarks and just do your intervals between them but I'd just strap a wristwatch to your bars and do these efforts on time. That way you can do 2x20s at high L4 some days, 2x30s at low end L4/SST other days or even high end L4 at Nx15 minutes to mix things up and for those days where you just don't have it mentally for the longer efforts. As long as you go at least 10 minutes in your L4 intervals you'll get into the right training zone but longer is better unless you're backing off your intensity so far you've dropped to a lower training zone. Anyway, find a long enough steady stretch of road without a lot of interruptions like traffic lights and stop signs and then do time based intervals or pick multiple landmark combos so you can mix it up a bit.izatt82 said:
I'm referring to power based levels in Coggan's training schema. Surf the power forums for a good explanation but they basically describe the intensity (measured in watts) and duration (equally important concept) that you should be exercising to target a particular adaptation. FTP describes the maximum steady power you can put out for approximately one hour on a day when you're well rested and highly motivated. His other training levels (with the exception of L7 or full on neuromuscular sprint efforts) are defined relative to FTP. The L4 stuff I was talking about is defined as 91% to 105% of FTP and is the core aerobic fitness that road racers need to build. You also need to hold these efforts for at least 10 minutes and ideally longer to target and train the appropriate energy delivery systems so picking an appropriate steady route really helps.Punisher92009 said:
It really doesn't matter, the point is you got out and did it. I could tell you that folks should be able to do 15 miles in 45 minutes or 70 minutes (depends a lot on the course, the wind, etc.) but the key thing is that you did it and have a starting point to gauge your progress. But I know that's not a very satisfying answer, don't worry 16 mph average speed (basically what you did) is fine for a door to door average pace since it means you rode a bit faster to account for traffic and stop signs and all the other interruptions that happen. Try not to get too caught up in what speed others are capable of. I know I can't put out the power that some folks post on this forum, but I can still ride effectively and have renewed my racing license so I'll see how well that goes after all these years.izatt82 said:
dude if you're doing 2x20s you don't care about distance. Training should be based on intensity. Just go for 20 minutes at a hard pace that you can sustain for the full 20 minutes. By the last 5 minutes of the second interval, you should be grinding it out. If not, you're going too easy. In between the intervals, rest for 6 minutes. Go at a sub aerobic level. (If you don't know what that is, just go really easy).izatt82 said:
I've always been crazy, but I feel ready to race when I wake up and feel like I could take on an army, and I'm full of energy and I just need to let it out. Abstaining also helps with this. If you feel really strong, then you're ready. Don't base yourself on others, because the only way you'll learn is by going out, doing a race, then going home and seeing what needs to be changed and what worked.izatt82 said:
izatt82 said:
What are you basing that on kev? I've been on a steady diet of 2x20s for 6 months and my FTP climb hasn't slowed yet. I haven't seen anything in sports physiology literature that suggests that you need to vary the length of your intervals to avoid plateaus or stagnation. You certainly have to vary the absolute power as your fitness improves but I can't think of any published work or first principle that demands a change in the structure of your intervals. I can see mixing it up for pyschological reasons but not physiological. You should eventually introduce other types of intervals like 5 minute L5 or minute and a half L6 work not to mention L7 sprints and other things to give you a broad racing base. But I don't see any driving reason to change L4 work from 20 minutes to 17 or 15 or any other arbitrary length.K50 said:
daveryanwyoming said:
No question your training mix should vary in terms of intensity. L4 is the foundation, but you need to work VO2max, AC, NM power and if you plan on doing very long events then occasional long endurance rides are useful. My only point is that when targeting a particular system (L4 in the example) I haven't seen any evidence that you'll respond better or avoid plateaus with some 20 minute, some 17 minute and some 15 minute L4 repeats as suggested. Creating a varied training mix is crucial but on those days when you target a given intensity I don't see where you gain much by working that intensity for shorter durations. If you bump the intensity as you drop the durations, then no argument, that's good variety and may help you raise your FTP but that's not how I read the original post.izatt82 said:
Ride in the rain, ride the trainer or when it's snowing cross train on skate skis. Riding in the rain is no big deal if it's warm enough.
Keep in mind that it's not necessarily about boosting power, but increasing the amount of time that you can hold that power. Increasing 20 minute power is definitely a plus, but it's also a good strategy to increase the amount of time that you can hold that power. It depends on whether your goal is to specifically increase your 20 minute power, or extend your endurance. Last week I got up to 2x30s at L4. My training schedule increases that gradually as well. Eventually, I want to be able to hold that power for about 45 minutes.daveryanwyoming said:
Glad it helped out!izatt82 said:
