Dissecting the bike focus
Hi Coach P, long time no hear. Congrats on your awesome IMTX time and KQ. Big inspiration.
I am doing the bike focus now. Constant debate between doing the bike workouts indoors vs out. I have more access to the outside world now than usual. But most of my outdoor rides turn into ABP rides, with or without hills, due to the variable terrain and general fear of becoming a hood ornament.
For example, how does one do this outside: MS: 1' ON, 1' OFF for total of 10' of ON time. ON @ 120%/Zone5/Very Hard. Up and down a steep hill I assume? Or hopefully find a 1 minute long flat? Both?
Another example: MS: 2 x 15' (4') @ 95-100%/Zone4/Hard. In the hilly place where I live, finding a stable strip of road that lasts for 15 minutes is basically impossible. So, is the intent to turn a 15' outdoor interval into a exercise in "flattening the course" at Zone4, basically? Not that there is another option outside of a freeway in AZ.
My real question is, both work-outs can be dialed in wonderfully on a trainer, without a crazy VI, and without the possibility of ending a 15' interval early due to a stop light. So, in the view this is a "bike focus", how best get this work done? Indoor or out?
Last question. All my FTP to date has been on a trainer. I assume if your answer to the above includes going outside, I will need to do an outside FTP to determine my power goals, and not use my indoor FTP to monitor outdoor work?
Thanks much,
DS
Comments
IF you head outside then two things:
1) for the 1' intervals yes a hill or a flat, uninterrupted will do. Recover back down, doesn't have to be EXACTLY 1' recovery....if it takes you 90" to get back to the start that's okay!!!
2) for the longer intervals, we recommend cumulative time at effort. So 2 x 15' @ Z4 is really 30' @ Z4, and you can get that any way possible on your ride. For example I have a 30 mile route with segments that I hit based off of straightaways, etc. If I need 20' of FTP, I do 4 of the 8 segments...if I need 25' then I do 6 of the segments, etc. IOW, I used a map to create a route with enough opportunities for FTP work that will pile up across a given session!
I prefer this outdoor option as we all spend ENOUGH time indoors in the winter. I would do a few of these outdoor rides at max sustainable effort and then review the data to see if you need to test again or if you can SWAG it!