All, As a long time lurker on the forum and have gotten invaluable insight on training from here but currently I've gotten into a bit of a rut in terms of training. While i'm seeing steady improvements in terms of FTP and overall fitness, based on last season race performances as well as this winters indoor trainer sessions and outdoor rides sit seems that my sprint and 1-5 min efforts have fallen off quite a bit. PB for 5 min in the past have been ~5.8-5.9 w/kg and 5 sec power ~20 w/kg (haven't seen numbers like that in a couple years).
Currently my weeks look like this Mon - OFF Tues 2x20 ~95-100% FTP Wed 3x30 ~85% FTP - Some times mixed up with 2x45 or 1hr + 30 min, etc. Thur 2x20 ~95-100% FTP Fri 1 hr easy Sat 1-1.5 hr 85% FTP Indoors or a couple hours outside tempo weather permitting Sun 3x30 ~85% FTP - Some times mixed up with 2x45 or 1hr + 30 min, etc.
Any ideas/suggestions on how to mix things up a bit...maybe throw some v02max workouts in during the sat workout? The 5 second numbers i'm not too concerned about (@59-60kg i'm not much of a threat in a bunch sprint), but with the short climbs in my area the 5 min power seems to be critical to good finishes...
All, As a long time lurker on the forum and have gotten invaluable insight on training from here but currently I've gotten into a bit of a rut in terms of training. While i'm seeing steady improvements in terms of FTP and overall fitness, based on last season race performances as well as this winters indoor trainer sessions and outdoor rides sit seems that my sprint and 1-5 min efforts have fallen off quite a bit. PB for 5 min in the past have been ~5.8-5.9 w/kg and 5 sec power ~20 w/kg (haven't seen numbers like that in a couple years).
Currently my weeks look like this Mon - OFF Tues 2x20 ~95-100% FTP Wed 3x30 ~85% FTP - Some times mixed up with 2x45 or 1hr + 30 min, etc. Thur 2x20 ~95-100% FTP Fri 1 hr easy Sat 1-1.5 hr 85% FTP Indoors or a couple hours outside tempo weather permitting Sun 3x30 ~85% FTP - Some times mixed up with 2x45 or 1hr + 30 min, etc.
Any ideas/suggestions on how to mix things up a bit...maybe throw some v02max workouts in during the sat workout? The 5 second numbers i'm not too concerned about (@59-60kg i'm not much of a threat in a bunch sprint), but with the short climbs in my area the 5 min power seems to be critical to good finishes...
Thanks, wayne
Your schedule looks reasonable for off-season. Perhaps you just need a little rest, e.g. couple of easy weeks. Assuming you're in the northern hemisphere, February is a good time to introduce some VO2max work when you start feeling fresh again. At this time you should be excited about doing harder intervals not dreading them, so don't forget to rest adequately by riding easy for a while. Let your body supercompensate and allow for a mini-peak in form. It does great things for motivation.
Assuming you're in the northern hemisphere, February is a good time to introduce some VO2max work when you start feeling fresh again. At this time you should be excited about doing harder intervals not dreading them, so don't forget to rest adequately by riding easy for a while. Let your body supercompensate and allow for a mini-peak in form. It does great things for motivation.
Thanks for the reply...February for V02max huh? I've typically haven't started those intervals until much later in year (when I can get outside) usually late march/early april (ie start of the training race season in the northeast).
I'm certainly not dreading the harder work, I actually feel pretty good right now, I just guess I'm reluctant to transition away from the 2x20's/SST and move on to the V02 work while i'm still building CTL (currently ~70) and am seeing the FTP rising steadily.
So as far as the V02max work...substitute the 2x20s for 5x5s or is there any benefit for a slower transition to V02max? Maybe initially 5x5s on tues only?
