LT Training

Bear the Bear said:

Hi all,
I need some help with structuring my training to improve my LT.
I recently had a V02 max and LT threshold tests done.
While the results are not too bad my ratio of LT to VO2max is low and I was wondering how to improve it.

I tested at 76.8 for my VO2 and topped out at 500w. While for the LT test threshold was determined a 320W with a lactate value of 4.57mmol.l-1. This gives a % ratio of 64%. I am an above average time trailist, I can normally hold 360w for a 40k tt.

depending on how your VO2 max test was done (i.e., it is heavily protocol dependent) a 360 W TT power is normal for 500 W (MAP). This works out at 72 %, and the range i have encountered with 99% of athletes i've tested or worked with or observed from recreational riders to elite male world champions is ~ 72 to 77%. see http://www.cyclingnews.com/fitness/?id=powerstern

Quoted post said:

From doing some reading around the forum, this value is more likely to be the TT threshold rather than the value(just to beat you to it ric!) more commonly used on this board. From doing more research I have found that there doesn't seem to be any agreement on the best intervals to use to increase this value. The numbers give range from 10-30min with between 3-6reps.

Also from reading it is suggested that LT takes along time to raise the value of, I was under the impression that it was easy to raise and it was the value for your VO2 that was difficult to shift.

Thanks in advance.

Bear

there's a variety of intervals you could use to increase your TTpower (which is what i'm guessing you want to increase -- although it is highly correlated to LT, so an increase in one, will mean an increase in the other). These could vary from 4-mins at just above TTpower, to intervals at or just below TT power for periods of time from 5 to 30 mins (and short recovery periods) to longer lower intensity blocks of work or continuous efforts.

These sessions would be in zones 5 to 3 respectively.

There's not necessarily a "best" interval to do -- what might be good for one person could bore the socks off another (leading to non completion of the sessions).

The choice of interval would also be dependent upon other training sessions and training volume, along with time availability for training and whatyour goals are. Have you thought about coaching, where all these details can be assesed in a much better manner?

ric

Ric

ok....'best' might not have been the correct wording.
Have there been any studies done comparing interval length and increases in TT threshold wattage?
What I am driving at is what is going to be the best use of my time to increase my threshold value.
Also I know that trainability is quite variable from person to person but what would be an expected time frame to see noticable increases in TT threshold wattage?

Bear

Bear the Bear said:

ok....'best' might not have been the correct wording.
Have there been any studies done comparing interval length and increases in TT threshold wattage?
What I am driving at is what is going to be the best use of my time to increase my threshold value.
Also I know that trainability is quite variable from person to person but what would be an expected time frame to see noticable increases in TT threshold wattage?

Bear

the ones that are probably going to be of the most value are those that are closest to the intensity you wish to increase, in this case TT power.

these could be done in several ways depending on you as a person. For e.g., sometimes i do them as 8 x 5-mins @ TTpower with upto 60-secs recovery between intervals. I choose these when i'm sick of the trainer and don't want to do a continuous effort. I may also choose to do 2 x ~ 20-mins indoors or outside at ~ TTpower. Sometimes i'm in the 'zone' and can 'happily' knock out ~60-mins at TT power. other times i may want to go out and do up to 2 hrs at zone 3, which will help increase TTpower and LT and may be beneficial in other respects (e.g., weight management).

other times i work on increasing my TTpower and MAP by doing ~ 8 x 4-mins @ > TTpower with longer recovery intervals.

depends on where you are in your season, mental attitude, and various other points as mentioned in my previous post.

It's impossible to know which is going to be best use of time due to different circumstances (without knowing more about you). I've found 2 x ~20-mins @ TTpower to be very effective (for many of the TTers i coach), however, currently i hate the sight of these intervals (due to boredom) and so *I* have a high failure rate with them. I find the most effective session for me is 1 x 90-mins at Zone 3 and other sessions with short zone 4 and 5 intervals. These are points that we work through when coaching people.

ric

thanks for that Ric.
I have been using 2x20min@ TT threshold on the trainer(I use a ergo because it is easier living in a metro area) as well as 6x5min in the VO2 range.
I have been using them for the last month because we are just starting to get into the serious racing here in australia.
I asked before about changes in threshold, but how often for retesting? I have been using the CP software since the start of the year, so how often to retest to recalculate the zones? I was thinking 6-8 weeks, as this is how long most adaptions seem to take for me. Or is this highly individual specific?

Bear

Bear the Bear said:

thanks for that Ric.
I have been using 2x20min@ TT threshold on the trainer(I use a ergo because it is easier living in a metro area) as well as 6x5min in the VO2 range.
I have been using them for the last month because we are just starting to get into the serious racing here in australia.
I asked before about changes in threshold, but how often for retesting? I have been using the CP software since the start of the year, so how often to retest to recalculate the zones? I was thinking 6-8 weeks, as this is how long most adaptions seem to take for me. Or is this highly individual specific?

Bear

I do TT type intervals pretty much all year round. some of that time is just for maintanence though (e.g., during the off-season, i may drop a few watts) whereas prior to the race season i'll be actively trying to increase the power i can manage. With the TT intervals i'd maybe look at increasing power over a 10 to 20 week period depending on where you start and current fitness, while the VO2 intervals would be over a shorter time frame (e.g., 5 to 10 weeks). In both cases it'll depend on where you start from and how little you did or do over any 'off' season.

Training is testing

ric