Well high intensity might be muscualr endurance one month. The next it would be VO2max depending on your yearly plan and what weaknesses you want to work on or what event your training for.daveryanwyoming said:Either way, your schedules use terms like Low Intensity, High Intensity. Those are pretty darn vague. High Intensity could be anything from a one hour time trial at your highest sustainable pace (another definition for Functional Threshold Power(FTP) or L4) to 4 minute hard as you can do them interval repeats (VO2 max or L5 work) all the way to 15 second top speed sprints and standing starts (NeuroMuscular Power work or L7). Anyway whether you subscribe to Friel or Hunter/Coggan and the power folks it helps to define your intensities in a measurable, repeatable way which both helps you to perform them and helps when discussing them.
FWIW I think Friel provides a good solid framework for traditional training and really helps in terms of providing a methodology for yearly planning. Having said that my own cycling fitness has improved dramatically through power training and in particular early season SST work instead of extended low intensity base miles. So I use Friel loosely for structuring a yearly plan, I use his 3-on, 1-off mesocycle planning, use his taper methodology, use his method of defining A, B, and C races and training and or tapering accordingly but I don't subscribe to his weight program nor his winter base work literally. If I recall correctly he also has disclaimers about using his programs without a year or more of training experience. I'm working from memory here but could swear I read a warning about using his plan as a beginner.
Anyway set up that coaching if it's in the budget. Just don't be surprised if you get feedback from this forum and elsewhere that doesn't support the Long Slow Distance (LSD) approach to winter training. It's one method with a long history, but not the only approach.
Good luck,
-Dave
I have to be honest, I haven't really got a f***in clue what to do now. 2hrs is along time on a turbo trainer (last night) and some weeks I may have to do a 3hr session on it. Im sure its kind of obvious to you why my motivation has dwindled ten fold since starting this thread. There seems to be so much conflicting advice out there. Ive read somewhere that 60-70% is basic endurance and aerobic capacity. Its also energy efficient and recovery zone. This is what I have been doing all week. (medium duration, low intensity). Aussie says that I should be doing it at about 70-75%. My notes here say this develops cardiovascular system. (these notes are not from joe friels book btw). I would have thought that these long distance endurance rides would be at 60-70%. I don't know now and I don't feel like doing anything on the bike until I do know. Ill just have to get along to the coach.
Would things just be more straightforward for me if I splashed out on a used Powertap?