"combining" FTP blocks and VO2 blocks
I'm switching over from the OS to the Short Course plan, and am thinking about an adjustment that I'd like to get some overall input on. I was pretty solid in the OS through about half of the VO2 block, and then my bike training has been very spotty since, due to heavy travel. I really never got the second FTP block.
As a result of when I'm dropping into the SC plan, it just so happens that I'm dropping into the VO2 block of that plan. Personally, I'm feeling like I need some of that, but I also really need some serious FTP work. So, I was thinking about modding out the SC bike plan for the VO2 block (6 weeks), as below
Current plan
- Tuesday: VO2 bike
- Thursday: VO2 bike
- Saturday: FTP + VO2 bike
What I'm thinking of doing
- Tuesday: FTP bike
- Thursday: VO2 bike
- Saturday: FTP + VO2 bike
I can't really think of any reason not to do this (I know lots of plans prescribe a mix of this type of work), but was curious about others' opinions. Thanks!
Mike
Comments
Mike,
Not sure I am qualified to comment as I have not even looked at the SC plans, but have you done the old power hack test. Was it 5' vs 20' power, I forget the ratio 1.22 and the exact protocol for the test. If you have lots of attic space then perhaps the Tuesday FTP is better suited. If you are not Vo2 limited then perhpas FTP as you have wrote. If you are close to that 1.20 area you might consider a mixture of both on Tuesday as well. I''m not sure how long the Saturday workout is but is a FTP/VO2 option workable there as well?
I'd base it on a test or perhpas data from recent rides, but I'm not the one to comment on using WKO data effectively that way.
Gordon
I was thinking about testing out making Tuesday's workout similar to Saturday i.e. slipping in some FTP work +the VO2 work (i.e. the old motto to work harder not longer:-) I have the benefit of skipping the swim until last 3-4 weeks so I get to sleep in on Mondays and Fridays which helps me a lot when the intensity heats up in the workouts. And my Thursdays is just the MS, no time for volume. I find that the 3 or 4 x 2.5 min @ VO2 doesn't take as much out of me as really killer long FTP intervals, but maybe thats just me.
Mike, I think it is a good idea. I ended up doing that exactly. I think I was just too late realizing that is what I needed to do as my FTP remained flat since week 8 JOS. I wish I have done that sooner. I would even consider dropping Saturday VO2max every other week in favor of Thursday longer intervals at VO2max, say 4-5x3min(3min). Obviously recovery becomes the key.