Some more SST help:

ccrnnr9 said:

Hey guys, I am back with more SST questions. I know you are all thrilled! :p

I am wanting to prepare for my key event on May 12, 2007 (Joe Martin stage race) and I am trying to figure out how the rest of you incorporate SST into training...here is my proposed plan:

(Note: My "base2" period starts tomorrow (Jan 1).)
I had 4 weeks of my "base1" phase where I am doing high zone2/low zone3 (according to Ric's zones) work nearly everyday (with rest and recovery where needed) and maybe 1 SST workout (high zone3-low zone4). In my next phase I increase SST to 2 times weekly and strive to increase SST interval durations as the "phase" progresses. This will continue for 8 weeks. During my "build phases" I try to do 3-4 of these SST workouts weekly (it all depends on if there is a group ride or race that week) and towards the end of these phases, I add in shorter higher intensity and more specific workouts such as hills, sprints, power starts, etc. I take a 2-week peak period before the beginning of my race week where recovery is key and I do a few high intensity efforts to keep fresh.

I want to be in peak form for Joe Martin where I will put my emphasis on the saturday road race and saturday hill climb/TT. Both races are extremely hilly (or so I hear). Does this sound like a good training plan?

I'm not a coach but there are some on here who could likely help you with that. I think the base and early build should be just fine but the trick may come when you add the higher-intensity work. Clearly you'll need that for the demands of road racing. You'll probably need a focus block of FTP work in there as well.

ccrnnr9 said:

Are these rides in low zone3 going to help increase my use of fat as an energy source as is supposed to be one of the major benefits of anaerobic training? This is the only aspect of the so called "base" phase that I think could suffer if I do not have low zone3/high zone2 training. Correct me if I am wrong.
~Nick

Low zone 3 <-> Anaerobic ?? You mean aerobic?
In any case, IIRC fat-burning is pretty much a case of intensity versus FTP (or LT if you prefer). Raise FTP and you'll burn more fat at the same absolute intensity.