Needing Help Hitting FTP for 15-18 Min
I have long had this challenge I will describe but just now making it a focus to try and figure it out. I am 47 YO male. I am not the strongest cyclist but do OK. I have always had challenges (no matter fitness level or race training program <IM or 1/2 IM>) hitting prescribed Zone 4 when programs ask for 15-18 minutes. I am mainly talking indoors on a Wahoo trainer for reference. Anything under 15 minutes I can nail. Even if there are more than 2 sets. Does anyone have any tricks or strategies to try and get over the hump for the 2 x 18+ minutes Z4? I feel like this is one of the elements that may be holding me back form taking that next step. I have looked at hydration, time of day, and fans but I have not figured it out yet. Thank you for any help.
Comments
@Charlie Blackburn Over 15' @z4 is definitely demanding - what specifically happens after the 15' mark. Are you limited by heart rate? Does your power drop off? If you struggle to the end to make the first 15+' interval, what happens with your next interval after your recovery period?
@matt limbert My HR does not seem to be a limiter. During first interval power drops off around 10-12 minutes then recovers a little. The breaks are super light spinning and hydration. The second interval is slow to build but then usually seems to get better as I go along. Looking globally of course.
I don't do Zone 4 workouts on the trainer by myself anymore - as you say, holding the effort just seems too much after 15' or so. But, magically it seems, on Zwift I can hold 1.0 of FTP for up to 55' during a race. E.G., just last night, I did the EN Bump Sprint - 27' @ 1.025 IF. Thirty minutes of warm up around the roads of Richmond, with a couple of sprints thrown in, then on to the race. It's worth the $15/month to be able to do that once or twice a week...
Humans are social animals; having others around, even if they are only virtual avatars, makes all the difference to me in being able to hold effort levels beyond what I can when training alone. We are competing with each other, as much as against each other. Just like doing a 5k is always faster than a test on the track, at least for me.
@Charlie Blackburn - One of the biggest limiters with indoor training is the lack of core body cooling that we take for granted when riding outside. What kind of fans are you using? I recommend a high speed industrial type fan (or 2), such as the Lasko 4900 series Pro Performance High Velocity Utility Fan (search on Amazon or Home Depot).
Second, look at the total mins of Z4 time. Try taking the workout's total time of Z4 work and tweak the intervals. Instead of 2x20', do 4x10' but with 2' or 3' of rest instead of 4'. Or 3x14'. Instead of 2x18', do 3x12' or 14', 10', 14. Instead of 2x15', do 3x10' or 12', 12', 6'. It's not exactly the same training effect but close. Once you know you can do the total time, gradually progress into intervals over 15', e.g. 2x15, 2x16, 2x18, 2x20.
Thirdly, it might be a mental barrier. In that case, blast the music/videos or whatever will motivate you to suffer longer and detach your mind from your legs. I recall an old thread in the forums on people's various methods for detachment. Also, don't look at the clock/timer. But if you must, break the interval into smaller pieces (e.g. 4 mins) and only focus on those 4 mins (I can do this for 4').
I'm sure the WSMs will have better suggestions but I hope this helps.
@Charlie Blackburn is your FTP from an outdoor test? I find significant differences in what I can hold indoors vs. out, a combination of cooling and mental effort. Fans, music, Zwift, and other distractions help but don't quite bridge that difference.
@Charlie Blackburn do you have a smart trainer, and are you on Zwift or TrainerRoad? I'm wondering what would happen if you set up a 2x 18' @ z4 workout and ran it in erg mode where the trainer holds the power constant and you just have to keep the pedals turning. I've had those days where I'm in the middle of a pre-programmed workout and I think to myself "there's no way I'm getting through this last interval" and yet somehow if I just keep the pedals turning I manage to get through it.
@Mike Westover Mike yes. The test was done on same trainer but as you and other mentioned, maybe adjusting the cooling will help. I will give that a try. @John Katsoudas I am not on Zwift yet but others suggested this and it is worth a try and I will do that. I never thought about erg mode. That may work too. Thank you all for the suggestions. I have a text next week and then will try a combo of those.