April 16th 8:00am Ride

BOOTS and SUSPENDERS

Today is a day to put on your overalls and get to work.

Goal: 54 Minutes of threshold work today! Sweet Spot Stress

Pro Tip: If you are using a fan, position it in front of you so that it disperses your CO2 as you exhale.

  • There are two main blocks each containing 3 -6-minute chunks at 90%(You pick RPM)(PE should be around 7.5-8.0) and 1-6 minute chunk at 95-100%.

  • There are one-minute tempo recoveries in between each chunk within the block. These try to teach the body to clear some of the blood lactate during these one-minute segments.

Familiarize yourself with the Garmin file. Robbie will lead you through the changing RPM and power outputs.

What is FTP?

FTP is not one energy system but rather the power that you can hold for 60 minutes.FTP is influenced by:

  • VO2 Max

  • Lactate tolerance

  • Lactate Threshold (When you start to produce more lactate acid than you can tolerate)

  • Aerobic Power - How well do you metabolize fat?

The lactate threshold is the energy system we are training during this ride so that we can improve/grow FTP.

Building FTP

There are workouts available to “increase FTP in 8 weeks” These will work because there is bound to be at least one energy system developed. The issue is that it is uncertain which system is being developed and if that is what the athlete actually needs to be developing for future goals and events.

BUT...Developing the energy systems required for specific events or imbalances is critical. This is where prescribing and dosing is crucial. Proper coaching also considers what type of ramp rate an athlete can handle. This becomes increasingly more important as the athlete grows and develops at each new level.

Strength Training- It is a must for cyclists. Specificity trumps strength training

When? The off-season is the best way to build neuromuscular control. TWo months is a good amount of time to spend lifting heavier weights. Picking the right time is important.

Why? Strength training - helps with efficiency and fire pattern development. More fibers learn to fire and they learn to fire more efficiently.

How? The two most important exercises for cyclists to learn how to do correctly are squats and deadlifts.

Random Thoughts:

  • Elbows in vs elbows out? Both positions provide good suspension. There really isn’t a big difference in the support but there is a huge difference in aerodynamics, so practice keeping the elbows in so that when on the road it is a habit.

  • Sometimes when fatigued there is a sign or a “tell”. Some athletes reduce RPM, and others reduce power. We all have our “tells”. What is yours? Think about your response to being tired. What are your “tells”?

  • If time is limited, do intensity intervals first then follow-up with an hour easy on Zwift.

  • Join a VQ ride for long-intensity rides. It helps it go more quickly and keeps you on track.

Next Week….Be sure to check out Robbie’s ride where he dives into pacing strategy based on metabolic data.