As a new triathlete, I am looking for ways to up my Olympic time on the bike, so I Googled "how to increase my FTP" and I came up with this:
http://paulrinkenberg.hubpages.com/...-Power-Based-Cycling
There is a 4-week program on there, and I have been trying one of the more intense workouts on the chart which includes:
15 min warmup @ 65% FTP
3x10 min @ 100% FTP
3x 5 min easy spin @ 65% FTP in-between sprints
60 min total.
While I feel this is a good workout, I dont really get the killer leg pump I get when I get off the bike after an Olympic or Half. I am not sure if that necessarily means the workout is not effective, but I have always been under the understanding that if I dont feel some legit pump, then I probably could have gone harder. Looking at my overall effort during the 60-min run, the IF is typically about 0.80 including the easy spinning and warmup. So is there something more difficult I should be doing, or should I modify this current workout to 105% FTP and 70% to get around 0.85 IF, or should I be trying something else altogether?
http://paulrinkenberg.hubpages.com/...-Power-Based-Cycling
There is a 4-week program on there, and I have been trying one of the more intense workouts on the chart which includes:
15 min warmup @ 65% FTP
3x10 min @ 100% FTP
3x 5 min easy spin @ 65% FTP in-between sprints
60 min total.
While I feel this is a good workout, I dont really get the killer leg pump I get when I get off the bike after an Olympic or Half. I am not sure if that necessarily means the workout is not effective, but I have always been under the understanding that if I dont feel some legit pump, then I probably could have gone harder. Looking at my overall effort during the 60-min run, the IF is typically about 0.80 including the easy spinning and warmup. So is there something more difficult I should be doing, or should I modify this current workout to 105% FTP and 70% to get around 0.85 IF, or should I be trying something else altogether?