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Adding weekly Z3 bike sessions

[Deleted User][Deleted User]
in General Training Discussions

Hey all,

I'm finding myself with quite a bit of free time nowadays, and I'm wondering what would be the next step in adding more bike training (this is after I get out of the OS). I've been toying with the idea of adding additional rides that are focused on Z3 riding. My reasoning is that:

  • Riding in Z3 is a good way of racking up TSS (a little over 1 TSS point per min), and not as taxing as more Z4 work (we already have plenty of that!).
  • Basically, I'm thinking of probably just doing short, ~hour long sessions on the trainer. Yes, I have plenty of opportunities to ride outside living in SoCal, but I'm leaning towards the trainer just because of the minimum admin time, no traffic or stopping at intersections, being able to ride at a steady power inturrupted without doing anything potentially unsafe on the roads, etc.
  • Any suggestions as to the frequency/durations of these sessions? Is there a "minimum" time to be riding at Z3 for such a session to be worthwhile?

Comments

  • Brenda RossBrenda Ross
    Anson, I would post this on your macro thread. I think this question should be directed to the Coaches, especially since they were the ones that designed the programs. Coach P did toy with more volume last years for his IMTX prep, so he would be apt to give you good advice on what to add and where. I know we have some wickedly smart members, but who better to ask than the peeps who put the program togetha.
  • benvanmarckebenvanmarcke
    Anson - are you adding z3 on top of a plan? LIke HIM in preparation for Oceanside? I would be careful to add much to an existing training plan.
  • cgres123cgres123
    Hey Anson, How are you doing. My 2 cent here is about 1hr 30min in my world total bike OS time limit during the week. Anything more than that and I'm training for an event. On weekends up to 2 hours and that is life in Dave's world.

    I will be in LA area in about a week are you that far north or you in San Diego ? I'm looking for a hotel in the LA, Santa Monica Area.
  • Dave TalloDave Tallo
    Post OS, as long as it doesn't affect the other sessions in your plan, add in this order :
    - 2 x 15' (2) at z3 to midweek bike, after Main Set. So it brings it up to 90' total.
    - shorten warmup on Sat; find extra time in session to add Z3. (my Saturdays for 3 months in-season are 30' easy, MS of 40-60' FTP as prescribed, remainder z3 in repeating 40 - 60' min blocks with 3-5 min recoveries to a atotal of 5h; your mileage may vary).
    - shorten warmup on Sun, so you're ABP for 2.75 h. Heck, I would even go up to 4h ABP, again, with 40-60+ blocks that day.

    MOST IMPORTANT THING: more rest as these creep up. Make time for naps post-ride Saturday and Sunday. More sleep overall.
  • MattAaronsonMattAaronson
    Posted By Dave Tallo on 15 Jan 2013 08:44 AM

    Post OS, as long as it doesn't affect the other sessions in your plan, add in this order :

    - 2 x 15' (2) at z3 to midweek bike, after Main Set. So it brings it up to 90' total.

    - shorten warmup on Sat; find extra time in session to add Z3. (my Saturdays for 3 months in-season are 30' easy, MS of 40-60' FTP as prescribed, remainder z3 in repeating 40 - 60' min blocks with 3-5 min recoveries to a atotal of 5h; your mileage may vary).

    - shorten warmup on Sun, so you're ABP for 2.75 h. Heck, I would even go up to 4h ABP, again, with 40-60+ blocks that day.



    MOST IMPORTANT THING: more rest as these creep up. Make time for naps post-ride Saturday and Sunday. More sleep overall.



     

    I think implied in Dave T's response is that adding z3 to an existing session is a great move. I concur. I don't think doing an hour of z3 as an incremental workout has nearly the same value as adding the z3 as incremental time to an existing ride. Despite following the HIM plan last year I rode significantly over-distance (ok, over-time, this is EN!) on some key-rides. I think some of those were great fitness-boosters. If you prefer to add an additional ride and cannot/don't want to extend the existing rides than I'd suggest you're better off with at least 90' of z3 or doing some "work" before the z3. You need to be really careful with this or it will impact other workouts.

  • [Deleted User][Deleted User]

    Thanks all for the tips!

    Yeah, I was wondering about the differences between a standalone Z3 ride vs. the same amount of Z3 time tacked on the end of a ride. I can see how the latter is "harder" and can be beneficial in that the fatigue makes the amount of work you do self-limiting so as to prevent overworking. I might split the difference and hop on the trainer right after a outdoors ride to rack up Z3 time without all that outdoor stopping, coasting, etc.

    Agreed that fatigue is always a concern! I don't plan to work harder than I have to, I'm mostly asking this out of curiosity. 

    @ Dave: I actually live ~15 min away from Santa Monica. I don't really have any hotel recommendations, but I can tell you places to run:

    • There's a looooong grass median that runs along San Vicente Blvd. You'll see lots of runners there.
    • ...and that leads into Ocean Ave, which is a nice flat path with options of running on grass. 
    • Brentwood Country Club (also on San Vicente Blvd.) also has a nice ~2.1 dirt loop around it
  • MattAaronsonMattAaronson
    Posted By David McLaughlin on 15 Jan 2013 08:36 AM

    I'm looking for a hotel in the LA, Santa Monica Area.

    In the past few months I have stayed at the Ritz-Carlton in Marina del Ray a couple of times, but it is pretty tired and not great. There is a nice hotel called Le Merigot (a JW Marriott property) right in Santa Monica that I stayed at in early December that was pretty good. Shutters is an absolute classic, as is the Casa del Mar. The Lowes is probably nice but I've never stayed there. If you don't want to be right on the beach (or to PAY to be right on the beach!!) there are some other places set back a bit, for example the Shraton on Pico Blvd...I stayed there about a year ago and it was quite good.

    Some runs I took recently in that area, since I'm sure you will bring your shoes:

    From Marina del Ray: http://connect.garmin.com/activity/232348665

    From the Le Merigot, very close to Santa Monica Pier: http://connect.garmin.com/activity/247292395

     

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