Hi all, I was hoping to get some insight on Time Trial training from the people on this board who understand elite level training, in order to try and make a jump to the next level. I have been cycling for about two years, but ran competitively before that. I have good strength 6ft1/167 kbs, and a high VO2max (ran 14:46 5k in college). So, I am hoping to transfer my aerobic ability over more to cycling. I think this is a problem that a lot of runners who start cycling a lot encoutner. My stats are 305 FTP/325 watts for 25min, 40k in 56min. I just did a 25 minute time trial at 307 watts as my first workout of the season, so I know that I can make a lot of improvements from last year. What my question is, is what type of training should I be doing to improve my FTP. Last year I did a ton of FTP type training (2x20, 4x15 etc.), and kind of stagnated in ability after some quick improvements. I remember in running, I was better at shorter distances before improving at the longer distances. Does anyone think doing a lot of Vo2max/high power efforts/hills would transfer over to raising my FTP, in a “top down” approach. I am not sure what I am “lacking” in. Perhaps that strange term known as “muscular endurance”. One thing to note is that my running LT is at a heart rate of 179, whereas my cycling is 10-12 beats lower. I did this type of training in swimming with a lot of success last year, but of course the difference is that in swimming the pace is much faster and slows down after the first 200 meters. Thanks for your replies.
Ben Stiller in S & H, “Do-it”.
At 4.029 watts/kg FTP it sounds like you’re not a weak cyclist. Once you get to your level, unstructured random workouts suggested by dudes/dudettes here on ST probably won’t help you much.
I would suggest either hiring a coach to help you identify your weaknesses and strengths and/or analyze your own data and build the right workout plan based on your own personal results.
Reading Coggan’s book on training with power would be a good start if you choose the latter route.
First off, ever consider duathlon? Gotta throw some love that way and your run PR wouldn’t hurt:)
Anyway, on your question, you would likely do well to consider intervals that are done at above threshold intensity. These can have a positive effect on your threshold values. Exactly how and what those would be is a more complicated question that is going to depend a bit on your past training and your goals for the year.