It's rare that I do any rides longer than 3hrs, but a hard 3hr ride would still fall into what I consider to be the sweet-spot (ie, upper L2 to lower L4). For me, pretty much any ride longer than 1.5hr will be SST, which would be 3-4 times per week.jetnjeff said:I am curious as to the maximum duration every one can do at SST?
My definition of what I consider to be a good SST ride is about 85%-90% average power for about 1.5-2.5hr. I try to do them on steady roads so NP is right around there too. I wouldn't call a ride thats 75% or less ave and an IF of .86 to be SST ride at least by adaptation standpoint. I call that an endurance ride where I don't **** around too much and am on rolling hills. At think that one mistake people make with SST is that they say "I can get a whole ton of hours in at low 3 NP- lots of SST mens lots of FTP" but looking at their ride file they spent a lot of time total screwing around coasting down descent and a lot of time near and over vo2max power. While that might not be bad and could be very specific- it's not going to flatten your PD curve below Pvo2max much at all. Which IMHO is really the biggest benefit of SST training especially for an individual with 5/60 above 1.25 or 20/60 ratio above 1.07.frenchyge said:It's rare that I do any rides longer than 3hrs, but a hard 3hr ride would still fall into what I consider to be the sweet-spot (ie, upper L2 to lower L4). For me, pretty much any ride longer than 1.5hr will be SST, which would be 3-4 times per week.
After a 3hr SST ride, I could train again the next day but it wouldn't be anything above SST and also not for another 3hrs.
gvanwagner said:My definition of what I consider to be a good SST ride is about 85%-90% average power for about 1.5-2.5hr. I try to do them on steady roads so NP is right around there too. I wouldn't call a ride thats 75% or less ave and an IF of .86 to be SST ride at least by adaptation standpoint. I call that an endurance ride where I don't **** around too much and am on rolling hills. At think that one mistake people make with SST is that they say "I can get a whole ton of hours in at low 3 NP- lots of SST mens lots of FTP" but looking at their ride file they spent a lot of time total screwing around coasting down descent and a lot of time near and over vo2max power. While that might not be bad and could be very specific- it's not going to flatten your PD curve below Pvo2max much at all. Which IMHO is really the biggest benefit of SST training especially for an individual with 5/60 above 1.25 or 20/60 ratio above 1.07.
Greg
gvanwagner said:My definition of what I consider to be a good SST ride is about 85%-90% average power for about 1.5-2.5hr. I try to do them on steady roads so NP is right around there too. I wouldn't call a ride thats 75% or less ave and an IF of .86 to be SST ride at least by adaptation standpoint. I call that an endurance ride where I don't **** around too much and am on rolling hills. At think that one mistake people make with SST is that they say "I can get a whole ton of hours in at low 3 NP- lots of SST mens lots of FTP" but looking at their ride file they spent a lot of time total screwing around coasting down descent and a lot of time near and over vo2max power. While that might not be bad and could be very specific- it's not going to flatten your PD curve below Pvo2max much at all. Which IMHO is really the biggest benefit of SST training especially for an individual with 5/60 above 1.25 or 20/60 ratio above 1.07.
Greg
I would think that .82 IF and a much lower ap wouldn't get a true SST benefit if your only doing it for 2hrs. A VI of 1.08 isn't too bad but it still changes the whole "flatten the curve" benefit that I keep harping on. That being said, if those are the roads you have to work with then I guess there's no choice. I think on a solo ride you could have closed the VI gap a bit. But yeah for my rides I like to see AP to be within the 85% range for 1.5-2.5hr. Of course when I started doing a lot of rides like that I could only do 80% and now Im up closer to upper 80s. Course I had a lot of flattening to do. If you could get those rides up into the upper 80s AP then I think you'll find yourself not just doing more power for longer but inducing a lot of very beneficial adaptations.jetnjeff said:The below made me think: That is why I posted this question!
Cause I tried a 2 hour SST (after a warm up) outdoors on Wednesday for the first time and in northern NJ that means rolling at best with a hill here and there as well. I was a bit too exuberant as was my training partner and many of the early hills were supra VO2. I did manage a NP of over 80% of FTP but the AP was just several Watts into L3(AP=237, NP=256). The IF was .82 with a VI of only 1.08. (I Killed myself on the downhills trying to keep the power up) Only an hour 10 had an AP above 80%. The VO2 efforts all were less than 2 minutes some much less.
So if I get you right the SST interval should be in L3 and 4 only and average in the SST area.
My 5/20 is just over 1.25, but I have only done a couple blocks this year.gvanwagner said:Try looking at your power file on 1 min smoothing and seeing how long your spending in the 80+ region. if your not finding a lot of 10-15+min chunks than it might not be the workout your expecting.
with a 20/60 ratio of 1.20+, a 5/60 of 1.35+, and very crappy sub threshold power, recovery, and endurance.
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