Hi,
Do you have some advice to a time crunched hobby biker? I have 60 minutes every morning to hop on the trainer on weekdays, and 90 minutes on weekends.
My plan is to:
* 2 x quality sessions: one on Thuesday, one on Saturday. Long sustained higher end of SS, right at FTP, 50 rpm, overunders, VO2 Max, etc., depending on the periodisation, and by periodisation I mean: more SS/FTP during base, more anaerob / race specific during spec phase.
* 2 x sweetspot sessions: some, sum of 20-50 min sweetspot efforts sprinkled into Z1 / Z2 rides the day following the quality days
* 2 x Z1 / Z2 recovery ride after sweetspot days
* 1 x Z1 / Z2 rides with 20-30 seconds of 150-200% FTP every 5 minutes before thuesday quality day
No rest days (maybe one on down weeks), since this is only 8 hours a week, without long rides.
2-3 weeks on, 1 week off. Off = time in intense section is 70% (so 30% down), doing Z1 / Z2 rides. So off weeks are 8 hours too, just 30% less in intensity.
Based on a few years into running, I'm more of a SS / threshold guy, rather than polarized method with "lots" ("lots" in the 8-10 hours / week context) of easy rides.
If I'm able to fit in, I'd add running on the quality days, making the hard days hard, the easy days easy. For example: 3x10 minutes @ threshold, or 10-15x400m @ 3k-5k pace.
I'm planning to do a 70.3 in a few years, after successfully adding 2 weekly swims.
Current FTP based on Zwift ramp test: 275W
Current run PB: 21ish minutes for the 5k
What are your thoughts?
thanks ;)
Do you have some advice to a time crunched hobby biker? I have 60 minutes every morning to hop on the trainer on weekdays, and 90 minutes on weekends.
My plan is to:
* 2 x quality sessions: one on Thuesday, one on Saturday. Long sustained higher end of SS, right at FTP, 50 rpm, overunders, VO2 Max, etc., depending on the periodisation, and by periodisation I mean: more SS/FTP during base, more anaerob / race specific during spec phase.
* 2 x sweetspot sessions: some, sum of 20-50 min sweetspot efforts sprinkled into Z1 / Z2 rides the day following the quality days
* 2 x Z1 / Z2 recovery ride after sweetspot days
* 1 x Z1 / Z2 rides with 20-30 seconds of 150-200% FTP every 5 minutes before thuesday quality day
No rest days (maybe one on down weeks), since this is only 8 hours a week, without long rides.
2-3 weeks on, 1 week off. Off = time in intense section is 70% (so 30% down), doing Z1 / Z2 rides. So off weeks are 8 hours too, just 30% less in intensity.
Based on a few years into running, I'm more of a SS / threshold guy, rather than polarized method with "lots" ("lots" in the 8-10 hours / week context) of easy rides.
If I'm able to fit in, I'd add running on the quality days, making the hard days hard, the easy days easy. For example: 3x10 minutes @ threshold, or 10-15x400m @ 3k-5k pace.
I'm planning to do a 70.3 in a few years, after successfully adding 2 weekly swims.
Current FTP based on Zwift ramp test: 275W
Current run PB: 21ish minutes for the 5k
What are your thoughts?
thanks ;)