Many good comments already. My notes:
Rich Strauss
Endurance Nation Ironman 2013 and 2014 World Champion TriClub, Div I
Create a FREE 7-day trial membership
- To borrow a saying from my motorcycling world, "there's no replacement for displacement." There is no replacement for a higher FTP. If you buy into my advice that you ride a x% of your FTP for 112 miles, than earn the right to ride at higher watts by earning a higher FTP. Rider A with an FTP of 250w will ALWAYS ride a faster IM bike split than Rider B with an FTP of 220w, assuming equal weight, identical aero-ness, equally good pacing, nutrition, etc.
- There is no such thing as aerobic base-mileage pixie dust that allows Mr 220w to outsplit Mr 250w for the IM bike, given the assumptions above, and assuming that 250w guy has done a handful of 3.5-4.5hr rides, maybe even gone over 100 miles a time or two.
- The best way to lift FTP is to train at, near, or slight above FTP and recover properly between those sessions.
- You can lift FTP through lower intensity training but, in my experience, 95% of the AG'ers training this way aren't putting in enough mileage or time in the saddle to pull their FTP up this way. In my experience, you need to be cycling 15-20+hrs/wk to lift your FTP through Z1-2, maybe Z3 riding. So the problem is that AG'ers apply a pro solution (Z2 + high volume = FTP increase) to an AG scenario -- Z2 + moderate volume (most AG'ers settle in at 7-10hrs/wk cycling) = FTP stagnation.
- Dev, I disagree about the need for base building miles on the bike before you earn the right to do the hard training that will make you faster. Toss your leg over the top tube of a well fitting, well adjusted bicycle, have someone look at you to identify any saddle height, knee tracking issues, etc. Learn how to shift, brake, not hit anything...then go that way, as fast as you can. In my experience, cycling, even high intensity cycling, is a very, very low risk activity, certainly when compared to the run.
Rich Strauss
Endurance Nation Ironman 2013 and 2014 World Champion TriClub, Div I
Create a FREE 7-day trial membership