Working on my writing up my training plan for IMFL in November and recently got a power meter. Looking to add some bike workouts (1-2 hours) to my plan during the week that will increase my speed and power on the bike using power since I’m still a newbie. What’s your favorite or least favorite workout that you feel has paid dividends in the past.
Thanks in advance
Joey
3 x 15 and 2 x 20 (not in same workout) @ 95-100% FTP have done wonders for me. I normally finish the rides in Z3.
Can also do some Z5 work. 1" on at 120% and then 1" off for like 10 minutes
Bumping to hopefully get more work out ideas.
Bumping to hopefully get more work out ideas.
Actually, jamgam’s answer is solid. I try to do 2x20’s every week, if I can maintain it. Training fatigue sometimes get’s the better of me.
You can mix it up as well to make it more interesting, such as 1x10(3’), 1x15(4’), and 1x20(5’) at 95-100% FTP. You can then supplement it with tempo or aerobic work after the FTP set is done.
-Tropic
Working on my writing up my training plan for IMFL in November and recently got a power meter. Looking to add some bike workouts (1-2 hours) to my plan during the week that will increase my speed and power on the bike using power since I’m still a newbie. What’s your favorite or least favorite workout that you feel has paid dividends in the past.
Thanks in advance
Joey
First, you should determine if your body responds to exercise. Some bodies don’t respond.
For 1-2 hours, a nice hill climb - 3000’ gain should get you up and down in that time frame.
For 1-2 hours, just 90-95% for as long as you can hold it then turn around.
A 3 hr ride with 5-6 x 5 minutes pretty all out. 110%-120% of FTP or so but I go by effort. Recovery is long. At least 5 minutes but no stress really as to when you start your intervals as long as you get full recovery. This workout was done with Terenzo… if it’s good enough for him, it’s good enough for me. Obviously that would also include riding with someone considerably faster than you. That helps too.
A 3 hr ride with 5-6 x 5 minutes pretty all out. 110%-120% of FTP or so but I go by effort. Recovery is long. At least 5 minutes but no stress really as to when you start your intervals as long as you get full recovery. This workout was done with Terenzo… if it’s good enough for him, it’s good enough for me. Obviously that would also include riding with someone considerably faster than you. That helps too.
+1
this workout can also be compressed at the front and back ends to a 60-90 min ride WU and CD. As long as you are getting the highs HIGH, you are doing the work (I point this out not to disagree with** severinj**, but b/c the OP asked about 1-2hr rides).
and during the warmup, I prime the legs for this workout with 2x30sec jumps at 10/10–the CV system doesn’t have time to become stressed but my legs are then ready for the 120% efforts. it’s a mental hurdle but the physical payoff is always evident.
additionally, I perform better in the 120% intervals if my cadence during the recovery periods is 90+.
(edited to correct misID of STer I quoted . . . )
Working on my writing up my training plan for IMFL in November and recently got a power meter. Looking to add some bike workouts (1-2 hours) to my plan during the week that will increase my speed and power on the bike using power since I’m still a newbie. What’s your favorite or least favorite workout that you feel has paid dividends in the past.
Thanks in advance
Joey
15-20 min warm up
3x20@85-90% of FTP with ~ 5 mins in between
Ride home.
Solid work out, but not too taxing.
Blender from Sufferfest… 1:40
Working on my writing up my training plan for IMFL in November and recently got a power meter. Looking to add some bike workouts (1-2 hours) to my plan during the week that will increase my speed and power on the bike using power since I’m still a newbie. What’s your favorite or least favorite workout that you feel has paid dividends in the past.
Thanks in advance
Joey
First, you should determine if your body responds to exercise. Some bodies don’t respond.
For 1-2 hours, a nice hill climb - 3000’ gain should get you up and down in that time frame.
For 1-2 hours, just 90-95% for as long as you can hold it then turn around.
Determine if your body responds to exercise??? Really??? How do you do that?
Really anything from Sufferfest.
I hope this link works but its from the front page article with Kevin Metcalfe (?sp).
http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=4193285#4193285
If the link does not work then search for indoor trainer workouts. He gives his one hour workout he does during weekdays. Something along the lines of:
10’ warm up
2x20’ at 85% with 5’ easy between
cool down for remainder
Or something similar. Great advice from him (and others) within that discussion
3 x 15 and 2 x 20 (not in same workout) @ 95-100% FTP have done wonders for me. I normally finish the rides in Z3.
Can also do some Z5 work. 1" on at 120% and then 1" off for like 10 minutes
There’s an 80min wkout like this that was attributed to Chris Lieto by my LBS:
10min WU
30x1min on/1min off (where ON is 120-130% as above)
10min CD
Sufferfest Revolver follows this pattern (but it’s 16x1min on/1min off) and it’s a crusher if you’re using power or virtual power. More a vo2max workout than FTP, but it pays dividends for power, especially power while in the saddle. Tack on Extra Shot afterwards to get to about 80-90 total minutes.
EDIT: and I should clarify, Revolver is my least favorite wkout along with Downward Spiral. I hate them and I love hating them.