I have been using the Garmin Century Ride fitness builder for approx. 3 months now. When it calls for a Zone 5 interval workout, I can’t maintain it but for a 30-60 seconds. I’m 65, bike commute on a daily basis, but struggle to maintain a Z5 workout. What say the collective? Suggestions? Additionally, I want to apologize for my redonculous post a few weeks back, I just got overly excited. Thanks gang.
Track cycling has taught me that Zone 5 is some unpredictable territory. Some people can hold 115% or 120% of threshold while others struggle near 110%.
Do the best you can with the time intervals in your plan, try to make them as hard and evenly as you can.
Sometimes you’ll fail but you’ll get better.
Z5 is a love hate thing for me. I love doing them on the TT bike and absolutely freaking flying. Then again, they freaking hurt.
To keep it super simple based on my experience (others with expert knowledge can chime in):
-You need your target/zones setup well
-You need to be able to reassess mid-workout (reduce power if necessary)
-You need some form (TSB not negative in the floor) and you need a good warmup
-You need to be hydrated and fueled optimally (it’s a glycogen workout)
-I tend to do durations for each work interval more catered to the type riding I’m doing: TT bike…5min “pursuits”…road bike racing 3min on/off or “peak and fades”
That stuff sounds like it could be for any workout. But you can kind of force a lower zone workout to be mostly productive if you didn’t plan well. You just can’t with Z5 work.
With a lot of the work like you said you’re doing (century ride fitness builder), they depend on volume driving up your CTL over a longer period of time. But, the Z5 work needs some form. You need a full day off the bike altogether or a super easy short Z1 spin the day before.
Also, being used to doing Z5 work helps you do Z5 work. It sucks starting off not used to it, but you must do it.
I’ve actually moved away from doing Z5 and above stuff ever in ERG. I find a 5min segment to repeat.
When it calls for a Zone 5 interval workout, I can’t maintain it but for a 30-60 seconds.
The obvious… you are going too hard. Your “zones” are not set properly.
I’ve never set a zone or followed a powermeter. Pace by feel. If you are doing 5min intervals then go about as hard as you can for 5 minutes, rest and do it again. Repeat. Look at your data after the fact to see what your pacing was like and adjust.
Thanks for the suggestions. Much appreciated.
Another thing… you are 65 and I guess new to hard training? Best to err on the low side and see how you respond. If it takes you more than a couple days to recover from a workout, you are probably not doing yourself any favors. Also this will be harder on a trainer, particularly if the trainer has low momentum.