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23-11.-2007, 12:13 AM
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#16 |
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Registered User
Join Date: Apr 2006
Posts: 464
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Re: BASE training with watts
Last night I did 90 minutes at 70% (240-250) in 2 x 45 with 15 minutes at 150w in between (watching England lose to Croatia on the TV)
That felt about right for this time of year....especially as the weekend had 2 x 4.5hr rides.... If I can use that to build towards 90 minutes at 300w by end of december, and then in january start the dedicated 2 x 20's, and begin VO2 max I hope to be able to get the FTP up to 360 by March....then drop 2 kilos to 68kg ;-) The last two years (the only two winters since i started cycling) I did intensity all year round....way too much, way too often - when I started the season I was knackered, and was already at my ceiling. |
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27-11.-2007, 12:03 PM
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#17 | |
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Registered User
Join Date: Jun 2005
Posts: 188
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Re: BASE training with watts
Quote:
Yesterday was my "long" ride (I am riding indoors exclusivley at this point). 3 hrs in total at about 81% FTP, including warm-up, cool down and a minute or two recovery between each interval - I broke it into 5 x 30' at ~84% FTP It was hard, but in a good way. I will try to build to 90% FTP for the on portions, but I plan on doing it really gradually this year. I am using cadences ranging from 20 rpm below, to 15 rpm above my preferred cadence, even though cadence is a red herring  . I find myself really enjoying grinding out 30' of high tempo or low L4 at 70 rpm. I am also doing 3 x 20' @ ~91%. I find these workouts realy compliment each other, because the L3 feels easy compared to the LL4, and the LL4 feels short compared to the L3. |
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