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Thanks for the question. Sounds like you’re working hard which is great.
Training Peaks will send you ‘zone updates’ periodically when you’ve done a hard workout. I would click ‘update’ and have it update in your TP account. Not much happens, but it keeps your efforts up to date.TP will alert you of Anaerobic Threshold (aka Lactate Threshold) HeartRate changes & FTP changes.
Don’t confuse AeT with AnT… AeT is aerobic (~80% of max); AnT is anaerobic (~90% of max).Keep up the good work!
Sounds like a great trip!!
Yes I think you’re right on track with the Ultra-MTB Race Prep Plan and repeating it twice.
I would suggest taking a recovery week (3-4 days off and 2-3 easy/fun rides, within one week) the week after finishing Base Builder. This will refresh you mentally & physically.
Then plug in the Race Prep Plan and work towards your B+ event. Sounds like that will line up just about right?
Then take another recovery week (as mentioned above the week after that event).
Then plug in the Race Prep a second time with it ending on your Hut Trip start date. That should have you building plenty of endurance while maintaining all your higher intensity aerobic gains all summer long!!
Thanks for the question.I’d say keep the power & HR on target even if it means dropping cadence a bit. Below 75 rpm would start to get too low, but if you can stay on targets with cadence in the 80s you’re doing well.
Higher cadence takes more aerobic function so it often ‘feels harder’ to keep power up (and HR in check) that way vs. lower cadence (which puts more emphasis on muscular demand).
Thanks for the question!
Thanks for the question!
I think you may have found an older spreadsheet that has not been removed from the plan. Thanks for bringing it to my attention.I believe the first on is the one you want to use. The more recent spreadsheet includes data entry boxes for 20:00 AeT power and 4:00 & 1:00 Anaerobic Power.
The older version we used a 2:00 Anaerobic Power test as well, but since determined that was unnecessary.
Hope that clears things up!
Thanks for the question!
I think you may have found an older spreadsheet that has not been removed from the plan. Thanks for bringing it to my attention.I believe the first on is the one you want to use. The more recent spreadsheet includes data entry boxes for 20:00 AeT power and 4:00 & 1:00 Anaerobic Power.
The older version we used a 2:00 Anaerobic Power test as well, but since determined that was unnecessary.
Hope that clears things up!
In Training Peaks go under: settings: then zones: then power.
Enter your 64:00 power from our spreadsheet as your “FTP”.
It doesn’t matter what set of ‘zones’ you select in their drop-down menu (they don’t have ours in there). Just use the first set: Coggan 6. That will adjust power numbers to your current ability.* Can do similar for HR as well if desired.
The movements in phase two are Jumping Lunges & Ball Throws.
These are videos #1 & #4
We changed the order up a bit this year. Sorry for the confusion on that.
The movements in phase two are Jumping Lunges & Ball Throws.
These are videos #1 & #4
We changed the order up a bit this year. Sorry for the confusion on that.
I suppose there would benefits to both…
1) doing the ‘quality’ first would ensure best effort/power on the intervals, overall stress being less.
2) doing the ‘quality’ at the end would require more effort as fatigue is increased, but simulating more of an endurance effect (ie. asking for more work at the end on tired legs).Which is “better” would depend on objectives.
Awesome! Happy to hear the podcast helped.
I find ‘non-erg’ or level/slope mode to be best for most of the workouts. That way you can do the work, hit your HR, cadence and/or power targets as if riding outside, and less of like being like on a treadmill with the trainer dictating the effort.
So ‘Polarized Training’ is typically described as a training program consisting of 80% low-intensity and 20% high-intensity.
This 80/20 reference is related to your training session distribution:
As in 1 out of 5 workouts is high-intensity; or roughly 1-2 sessions per week of intensity and the other sessions are low-intensity.Does that make more sense?
1) it’s often not until late January that BRAC schedules are finalized. Anybody else have different experiences?
2) for ‘road racing’, yes, having a strong sprint is helpful for getting upgrade points as most ‘road racing’ in CO is criterium racing. There are usually several road races in the spring however (Mar-May)… so get in on those while the getting is good!
So the testing sessions are not intended to be performed in ‘erg’ mode on smart trainers.
You want to be able to do the work you are capable of doing w/o the computer setting your resistance in ergometer fashion.
Best way to do the tests are in ‘slope’ or ‘free’ mode on Smart Trainers. This will allow you to shift your gears to adjust the power to your effort.
Use your computer to ‘lap’ the test intervals so they collect the average power data that you’re looking for.The goal of the test intervals are to gather average powers for:
– 20:00 @ 80% HRmax (aerobic test)
– 4:00 @ maximum effort across the 4:00 (anaerobic test #1)
– 1:00 @maximum effort across the 1:00 (anaerobic test #2)
– …also identify HRmax as highest HR achieved in either test effortThese 4 data points go into the testing spreadsheet to calculate your Fatigue Rate and all training “zones” …including an “FTP” number to be entered into your Training Peaks account (under ‘Zones’) and in your cycling computer (Garmin, Wahoo, etc.) to calculate your TSS scores.
Listen to podcast episode 12 for more testing details:
Yes the 30-week LT100 plans are re-usable.
Yes you can set the start or end date to work for any time-span or event you prefer.
Good luck & have fun!Thanks for the question & positive feedback on the strength program and podcast. Thanks for listening!
Our system works between software & trainers (via ANT+). Not individual power meters.
You will be able to connect a personal head unit to your individual trainer via bluetooth if desired. You can also reference your individual PM (if you have one) in addition to the trainer supplied power readings. It’s normal to have some power variations between PMs & Trainers (0-20w difference is pretty normal).
I use the numbers from my PM on the trainer as then it is same device outdoors as well.
Hope this helps.
