Intervals - more or shorter rest

BigG67

Trying to put together a set of intervals on the turbo to build general strength and ability to hold speed longer - looking to push VO2Max up a bit.

Ongoing tests to establish FTP by doing 1hour TT pace, though having never actually done a competitive TT I'm having to feel my way a bit. I'll keep testing every 2 weeks or so and aim to get a little higher until I find my actual max 1 hour pace.

In the meantime I've settled on around 260watts as my FTP as measured on a Taxc Flow - I know this is not accurate but as the intervals are on the Flow it doesn't matter - and hence I'm doing 3 x 5 min intervals of 300 watts with 5 mins rest.

1st interval is OK, 2nd a bit harder and 3rd feels like a real effort, so I reckon I'm on the right track.

Question is as I get used to this am I better...

a) doing a 4th interval...and a 5th and so on
b) reducing the recovery period, and if so to what extent
or
c) keep with 3 x 5 and 5 min rest but push up the power

Any advice gratefully received

Alex_Simmons/RST

it depends.....
each has its merits depending on what you are trying to achieve, your training history/fitness and where you are at with training.

in general, I would say a. first as more total time spent at/near VO2 Max is going to drive improvements there.

b. depends on the depth of your fitness but not much. It might mean you attain a state of VO2 Max earlier in subsequent efforts but it can also mean the number of or or quality of efforts declines.

c. well at some stage you have to lift the power.

BigG67

Thanks - makes sense

I'll push the reps to 5 or 6 (gradually) as I "acclimatise" to the workload, as I'm just starting out.

With retesting of the FTP every 2 weeks or so I'll push up the power.

Much appreciated.

bahzob

Usual advice (if this is your winter) is to go easy on VO2 intervals around now.

At least mix in with longer intervals of sustained power at lower level. So if 260W is threshold try doing 2x20ish minutes at 250W with a short (5 mins or so rest between).

If you find these easy up the power or increase the duration. This is pretty good way to get a feel for your FTP as well. If you can do second interval at higher watts than first then probably under your FTP level. If not then you are approaching it.

Also useful if you have a HR monitor as you should see HR steadily accelerate up then stabilise a bit then stay static or go up slowly. If static an indicator you can up power.

(on VO2 intervals you shouldnt see this, HR will probably just keep going up until time up or you crack).

BigG67

Cheers bahzob, fair point.

I'm not a racer so periodisation isn't really my overriding concern though I do consider it.

I use the shorter 5 'n' 5 intervals to mix up the boring turbo sessions with the goal of improving my overall pace, in particular for medium climbs (5-6% for mile or so).

One question I've never really understood with 2x20 is.....if they're done at one's FTP (which is I understood as best consistant 1 hour TT pace) then surely each 20 mins would be quite easy (only 1/3 of the TT "effort") and with a break in between....

Wouldn't it be better - and this is what I do - to do a 1 hour FTP effort rather then 2x20?

bahzob

BigG67 wrote:

Cheers bahzob, fair point.

I'm not a racer so periodisation isn't really my overriding concern though I do consider it.

I use the shorter 5 'n' 5 intervals to mix up the boring turbo sessions with the goal of improving my overall pace, in particular for medium climbs (5-6% for mile or so).

One question I've never really understood with 2x20 is.....if they're done at one's FTP (which is I understood as best consistant 1 hour TT pace) then surely each 20 mins would be quite easy (only 1/3 of the TT "effort") and with a break in between....

Wouldn't it be better - and this is what I do - to do a 1 hour FTP effort rather then 2x20?

Your OP mentioned improving your 1 hour power for which purpose longer intervals are probably a must.

Re doing 1 hour FTP drills:FTP should be your "best" 60 minute effort. By definition if you could ride your best FTP effort routinely in training then it would not be your best. Other problem is that doing 1 hour at constant pace on a turbo can be pretty mind numbing (not to say that some guys dont do it, hats off to them)

But its all a bit circular. If you try 2x20s and find them easy, up the power. Like I said the second interval is a good test, see if you can do it higher then set that as the benchmark for the first time round next time. Eventually you'll hit the limit, and this will probably be in spitting distance of your FTP. Then would be a good time to try to ride the hour at that pace.

PS Just in case you have not seen it there is a classic 2x20 thread detailing the epic story of an old chap trying to hit 300W in an hour starting from the low 100s.
http://www.cyclingforums.com/t-314849-15-12.html It got some useful hints/tips as well.

BigG67

Many thanks...