April 2 8am Ride Notes

This is a high density workout with a lot of time spent right around the sweet spot.

Make sure you understand where that point is for you. If you don’t know where your anaerobic threshold is, use 85%. If you did a metabolic test then I would go 5-8 percent over your AT number and focus on that number for all AT work..

  • Today’s Ride Overview: 45 minutes of anaerobic threshold work today (not to be confused with FTP) (ROBBIE PLEASE FIX THIS)-All of this work is below threshold.

    • 3 sets of high tempo work 15 min each.

    • 2 minutes at high tempo

    • 30 second surges alternating between high RPM and low RPM (Shift to adjust the gear at the start of the 30 seconds to match if you are doing higher or lower RPM and then shift back at the end) just over 100 percent FTP for these efforts.

    • Figure out where you want to settle in: (85-95%)(80 RPMish)

    • IF you use Garmin hit interval button at the start of the interval and then at the end of 15 minutes

    • Find the cadence and power output that feels good: hard but not impossible

    • If you are shifting your RPM and can’t get your power up- you need to shift into a bigger gear and then the power will come.

This actually takes less out of you than the VO2 work from yesterday. Although your spending more time at intensity it takes less out of you since the intensity is lower..

  • Training this energy system and improving your AT helps….

    • Triathlon bike split.

    • Time Trial speed

    • Helps you fatigue less in the pack …

    • Help preserve glycogen

**The interval clock in this work out is counting up (not down) so start the first tempo set at 10 minutes.

  • Elements that make up your FTP and which type of workout trains each element:

  • Aerobic Power: Developed through long rides (90 minutes or longer at low intensity)
  • Anaerobic Threshold: Developed through (today’s ride) (80-95 percent of FTP)
  • VO2 Power: Developed through high intensity efforts

Tips From RV to help make the most of today’s workout:

  • Cooling ourselves is super important. Ways we are cooled:

    • Sweating

    • Drinking cool liquids

    • Fans

    • Clothing

  • High RPM Interval Tips:

    • Slide forward on the seat

    • Opens position

    • Engaging hip flexors and XXX

    • Upper body quiet

    • Shoulders and head still

  • Check in on your Heart Rate

    • Breathe

    • Try to get control of it

  • Things to watch when considering recovery:

    • Resting heart rate

    • Sleep data

    • Body temperature

    • The memory always seems easier than the experience-Writing really good notes in your TP account so you have an objective view.

  • Announcements:

    • Blue Ridge Parkway Camp has been rescheduled for September 10th-13th has been improved! Our route is better with more time spent on the Parkway.

    • Natchez Trace Camp has been rescheduled for October 15th-19th

Thoughts on pushing through:

When you are in the locker, you are down but not out. Make adjustments to your workout so that you can keep going. For me my RPM slows down. Skip an interval. Focus on trying to bring down your heart rate, create an efficient pedal stroke and focus on controlling your breathing and bringing down your HR..

  • Review of Terms

    • IF -middle number =percentage of normalized power as it relates to your threshold Normalize Power= how the ride felt. This is not average power

    • Cadence-RPM

    • Kilojoules =calories. There is close to a 1 to 1 correlation (completely different in the way it is calculated but comes out close to calories burned

    • Aerobic Power=Aerobic or Fat Max Power-The power output where fat is the primary fuel source. Usually between 40 and 70 %. To be safe ride at 55-65% of your FTP for a long period of time

    • Anaerobic Threshold-Anaerobic threshold- Sweet Spot-High Tempo all mean the same thing= 80-95% of your FTP

    • VO2 Power-What you can hold for 4-5 minutes