Single sport block (biking) wisdom needed
OK, so partly by choice, and partly by tearing my hamstring, I've gone into the biding single sport block mode. (I am rehabbing the hammy well, but won't be able to run "hard" for a few more weeks at all, even if I really wanted to. No worries, though, this is keeping me busy.)
I started with the NOS group, and am using the Advanced OS plan as a basic template. With Rich and Patrick's tidbits of advice, I've got it set up so that I'm going hard 4 days/week. (That works out well, giving me three days/week to really focus on the rehab and not feel guilty at all about not being intense.) Rich has been pretty clear that 4 days/week is enough.
But I"m an n=1 experiment for this, so I'm still looking for feedback.
Given that I'm not running, it's not surprising that I'm able to do the OS workouts pretty "easily". Since it's been mainly FTP work so far, I've responded by doing more of it. Last two workouts have been basically 40' at 100% FTP, which is where we usually top out.
So that brings me to the question...
...over the next few weeks, on a bike-only block, do I work up to ~60 min of FTP? Or do I start trying to work 40' at a higher effort, e.g., 105%
Thanks!
William
Comments
If I have this right, and you want to do more work on your FTP, I would do the intervals @ 95 to 100% of FTP for longer, rather than 105% of FTP. You will get plenty of above FTP work when the VO2 max stuff starts as you know.
Just my 2 cents worth.
Cheers
Peter
Applying a little of Cogan's knowledge and a little of personal experience, I would:
1. 3x20min(4min)@100%FTP,
2. 60-70min@90%FTP
3. 5-8x6min(2min)@105% built to total of about 45-50min of work interval and interval length of up to 12min.
4. VO2max, 4x3min(3min)@105-120%, closer to 120%, than build to 4x4min(4min) shoot for high end. Maybe even 5x4min. General guidance is 12-20min@VO2max per session. I would not do more than 1 to 2 a week of these, sure not 3 like we have in OS.
I think I just gave you some ideas for so much fun, maybe more than I could handle. I could indeed on cycling only, but as soon as I add some running, all goes to you know where.
By the way if you can shoot that long as you want to at 105%, you are due for FTP bump. It will be fun to read your progress.
+1 again w/ AT's comments except might wait to do the VO2 work until directed by RnP to do so. But, I might test more frequently as you will be making faster gains than the rest of us and might want to have a more accurate FTP instead of waiting until week 8. Make sense? You are doing 2 x 20 at 100% so instead of guessing at doing 2 x 20 @ 105%, why not retest and do your FTP work at your actual FTP.
+1 on Jeff's comments. If you are chugging away at 2x20 already and depending on your fitness coming into the OS, you may be on a 4-6 wk testing cycle than 8 wk schedule. Depending on the hammy injury, I would be concerned that 120% efforts may delay your healing.