Login required to started new threads

Login required to post replies

Bike Training -Limited Time - What do you recommend?
Quote | Reply
It is winter up here in the Great White North so I am confined to the trainer. I am also quite busy at work so I am shooting for 3x per week on the bike for approx. 1 hr. each. I have Trainerroad setup with a Powertap an would like to build base and FTP in advance of the spring thaw. What do you recommend as the most effective program based on this time constraint? (PS I do like the Sufferfest videos, so I am thinking at least 1 of them/week).
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
I think it depends on how much stress you can take.

If you're a beast, 2x20 and 3x15 (Gray & Starr King) at threshold twice a week then an sweet spot 90 min 3x20 ride like eclipse is going get you STRONG.

You can also throw in the SF videos in there. HHNF can replace Gray since it's a 2x20 ride. Every 3 weeks you could throw in something like Local Hero which is VO2 max and threshold intervals.

Personally, I can't take that much stress with other training at the moment. Family, work, baby, ect. When I was single with just a regular office job it was easy :). I'm doing the Intermediate Base I program and I'm making good gains with that.

CEO at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
Check out the E3 plan on trainerroad or the full E3 plan (covers more) which he lists for free at beginnertriathlete.com. I've used it several offseasons and had great results (both as a triathlete doing 3 rides a week and a cyclist supplementing with additional workouts).

Powered by Dalzell Coaching
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
both these article have some good interval for that time frame

http://triathlon.competitor.com/...rainer-workout_65284

http://triathlon.competitor.com/...an-uberbiker_62071/2


M.S. x 2; CSCS; ATC/LAT, Functional Movement Specialist, USA Track and Field Level 1
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
Sufferfest videos wouldn't be the best for triathlon training, but you can do your own interpretation of them to make them decent, and still fun (like, go harder during the rest periods and ignore the attacks, for instance)

In general, with 3x per week @ 1 hour, you want to go pretty hard every single minute. Never below level 2. Warm up and cool down at level 2.

2x20 @ ftp would be good

1 hour @ 90-100% if you can tolerate that mentally and are rested

1 hour @ mid zone 2 to mid zone 3 are GREAT workouts and very manageable psychologically. If you feel good go mid zone 3, if you feel like crap drop to mid zone 2.

A sufferfest video adapted as I described above is pretty good too. Did that today. Stayed at zone 2 for the 'rest' periods and ignored the attacks.



Kat Hunter reports on the San Dimas Stage Race from inside the GC winning team
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [jackmott] [ In reply to ]
Quote | Reply
Your hour at zone 2/zone 3 workout seems like a much lower intensity than your other two recommendations... is that on purpose? For me, at 267 ftp, zone 2 is 146 to 200, Zone 3 is 200 to 240. Do those zones seem about right? It's Golden Cheetah's standard calculation. Typically, I do my 2x20 at around 245 right now.

-------------
Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [Nate Pearson] [ In reply to ]
Quote | Reply
Nate,

2 questions:

1. How often do u recommend re-testing FTP (monthly)?
2. I have never been fully clear on the whole "sweet spot" concept. Is it simply holding 85% of FTP ?
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
"Training in the Sweet Spot" by A. Coggan: http://www.freewebs.com/velodynamics2/loadeffect.pdf


Scott
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [RowToTri] [ In reply to ]
Quote | Reply
Yes, someone who is running and swimming a lot may not be able to stomach 2x20 3 times a week.

That was the case for me when I did a spat of duatlons this winter. Running was the focus, so it was either high zone 2 or high zone 3 when on the bike ( for 30 minutes to an hour)

legs too tired to do zone 4.
don't bike at zone 4 on the bike in a duathlon anyway!

but, if you are doing a bike focus and aren't running so much, or just feel strong that day, by all means raise the intensity.



RowToTri wrote:
Your hour at zone 2/zone 3 workout seems like a much lower intensity than your other two recommendations... is that on purpose? For me, at 267 ftp, zone 2 is 146 to 200, Zone 3 is 200 to 240. Do those zones seem about right? It's Golden Cheetah's standard calculation. Typically, I do my 2x20 at around 245 right now.



Kat Hunter reports on the San Dimas Stage Race from inside the GC winning team
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter
Last edited by: jackmott: Jan 3, 13 12:19
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [WiScott] [ In reply to ]
Quote | Reply
Thanks Scott

I see it is actually a range. Do you try and hold the range or do u shoot for 90% at the midpoint? Also I see the 2 x20 mentioned quite frequently...what is the recommended rest interval and what % Fftp is it done at?
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
5 minutes rest and 100% of ftp

but people vary that up, anything works as long as it is hard.



yikes wrote:
Thanks Scott

I see it is actually a range. Do you try and hold the range or do u shoot for 90% at the midpoint? Also I see the 2 x20 mentioned quite frequently...what is the recommended rest interval and what % Fftp is it done at?



Kat Hunter reports on the San Dimas Stage Race from inside the GC winning team
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
This seems like a pretty solid plan: http://forum.slowtwitch.com/...post=4160618#4160618. It's not 1 hr/ride, but the sessions still seem like they would apply.
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [jackmott] [ In reply to ]
Quote | Reply
jackmott,

Apologies, I think I worded that poorly. What % is the rest period at or do u simply spin?
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [Nate Pearson] [ In reply to ]
Quote | Reply
Nate Pearson wrote:
I think it depends on how much stress you can take.

If you're a beast, 2x20 and 3x15 (Gray & Starr King) at threshold twice a week then an sweet spot 90 min 3x20 ride like eclipse is going get you STRONG.

You can also throw in the SF videos in there. HHNF can replace Gray since it's a 2x20 ride. Every 3 weeks you could throw in something like Local Hero which is VO2 max and threshold intervals.

Personally, I can't take that much stress with other training at the moment. Family, work, baby, ect. When I was single with just a regular office job it was easy :). I'm doing the Intermediate Base I program and I'm making good gains with that.

For triathletes who need to train at other disciplines wouldn't a 2x20 @ sweet spot (like your Eichorn) be more beneficial then 2x20 at threshold?
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
yikes wrote:
jackmott,

Apologies, I think I worded that poorly. What % is the rest period at or do u simply spin?

oh just as easy as you want.



Kat Hunter reports on the San Dimas Stage Race from inside the GC winning team
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [yikes] [ In reply to ]
Quote | Reply
yikes wrote:
Nate,


2 questions:

1. How often do u recommend re-testing FTP (monthly)?
2. I have never been fully clear on the whole "sweet spot" concept. Is it simply holding 85% of FTP ?


1. Every 4-6 weeks if you're being consistent in your training. Some people don't need to test at all, they can feel when they are stronger and based on what they can repeatably do in training, they up their FTP. I do a combo of both. You don't need to do a test though, check out this link: http://alex-cycle.blogspot.com/...ven-deadly-sins.html


2. Sweet Spot is a term developed by Andrew Coggan and talks about a zone between tempo and threshold. He defines it as 85-95% threshold.


It's a nice place to train because you get some physical adaptions but you can still do a lot of it. Especially if you've got two other sports to train for doing some Sweet Spot work will keep you from getting too crispy.

CEO at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [dmorris] [ In reply to ]
Quote | Reply
dmorris wrote:
This seems like a pretty solid plan: http://forum.slowtwitch.com/...post=4160618#4160618. It's not 1 hr/ride, but the sessions still seem like they would apply.

x2
I think this was the best post I ever read from Paulo. I wish he was around more and I wish he posted this kind of stuff.
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [Mvitale24] [ In reply to ]
Quote | Reply
Mvitale24 wrote:
Nate Pearson wrote:
I think it depends on how much stress you can take.

If you're a beast, 2x20 and 3x15 (Gray & Starr King) at threshold twice a week then an sweet spot 90 min 3x20 ride like eclipse is going get you STRONG.

You can also throw in the SF videos in there. HHNF can replace Gray since it's a 2x20 ride. Every 3 weeks you could throw in something like Local Hero which is VO2 max and threshold intervals.

Personally, I can't take that much stress with other training at the moment. Family, work, baby, ect. When I was single with just a regular office job it was easy :). I'm doing the Intermediate Base I program and I'm making good gains with that.


For triathletes who need to train at other disciplines wouldn't a 2x20 @ sweet spot (like your Eichorn) be more beneficial then 2x20 at threshold?

Well it all depends on how much stress you can handle :). But yes, you're right. If you look at the intermediate base I plan it's just about all sweet spot work and that's what I'm digging right now. But like I said before, I literally only did 2x20, 3x15 and raced (bike and tri) when I was like 27 and I could handle it along with my other workouts.

CEO at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [Nate Pearson] [ In reply to ]
Quote | Reply
why not replace the majority with run training? You burn 1/4th the calories cycling vs running ....
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [synthetic] [ In reply to ]
Quote | Reply
>why not replace the majority with run training? You burn 1/4th the calories cycling vs running ....[

That's per mile (approximate), not per unit time. They're nearly equivalent for nearly equivalent efforts levels/times.

And of course the goal may be performance increase, not burned calories.
Quote Reply
Re: Bike Training -Limited Time - What do you recommend? [trail] [ In reply to ]
Quote | Reply
trail wrote:
>why not replace the majority with run training? You burn 1/4th the calories cycling vs running ....[

That's per mile (approximate), not per unit time. They're nearly equivalent for nearly equivalent efforts levels/times.

And of course the goal may be performance increase, not burned calories.

They're not equivalent. In any event, calories aside, you get much more bang for you buck in terms of fitness gains by running 3 additional hours instead of biking 3 hours. 3 hours of running is "a lot" relative to 3 hours of biking.
Quote Reply