Got my PT, got my Cyclingpeaks, got my training zones–now what? How do I go to the next step of structuring my workouts based on said zones? Whatever works for me or is there a method to the madness?
Call Michael McCormack (www.triathloncoach.com) and tell him to make you fast.
Go out and ride?
Well, unfortunately, paying for coaching is most definitely not an option right now. Was hoping for a bit of non-premium, non-paid-for advice…
Got my PT, got my Cyclingpeaks, got my training zones–now what? How do I go to the next step of structuring my workouts based on said zones? Whatever works for me or is there a method to the madness?
What’s your goal? The more info you provide, the more detailed our useless advice can be.
I agree, from all the info I have read over the years, nothing beats the free advice of time in the saddle, which I hope to try and follow this off season. If I am not in the saddle, all the other things are a do not care.
Dave
Get my Oly time in the hour range, as well as improve performance at the Half-distance(mid 2:30’s would be a good start). PB’s in those distances are about 1:04 and 2:42ish. Of course, still have to be able to run off those times too. The biggest goal might be to simply add some type of purpose to every ride while working towards improved bike splits at a range of distances. “Just riding” isn’t bad, but I want the most bang for my training time buck, which I would hope a power meter would help with…
There are a number of schools of thought. You can go out and pile on the miles at a ‘steady’ pace ala Gordo, or you can work your LT through intervals, increasing the duration and/or power over time.
You could start doing the famed 2x20 workouts.
Do a search, the 2x20 topic has been beaten to death around here off and on.
I’m not a power peep yet, but i did sleep at a Holidan Inn Express last night.
Get my Oly time in the hour range, as well as improve performance at the Half-distance(mid 2:30’s would be a good start). PB’s in those distances are about 1:04 and 2:42ish. Of course, still have to be able to run off those times too. The biggest goal might be to simply add some type of purpose to every ride while working towards improved bike splits at a range of distances. “Just riding” isn’t bad, but I want the most bang for my training time buck, which I would hope a power meter would help with…
Determine what power you can hold for 60 minutes (by actually doing it). Twice a week for 10 weeks, do two 20 minute intervals at ~90-105% of this power (Lactate Threshold, or L4 intervals) with about 2 minutes in between. Every other week, add 5W. Then do about three weeks of two per week intervals of up to 5 x 3-8 minutes at 105-120% (V02Max or L5 intervals). The L4 intervals raise the percentage of V02Max you can maintain; the L5 intervals raise your V02Max.
Read http://www.cyclingpeakssoftware.com/levels.html
Suffer.
Yeah, what he said!!
That’s the typical topica wattage list protocol–and for good reason:it works.
The only thing I’d add is that few people can find a place to do a suitable hour for a field test…unless you’re lucky enough to have a race coming up where you can use your tap. You could substitute 2 20 minute intervals, with a short period (2.5 minutes??) and use the average of these to establish your zones. For what it’s worth, I actually use my 20minute power as the FTP in cycling peaks, and the zones seem to work pretty well (though I suspect The Big Cheese would disagree…).