I like to mix it up on the indoor trainer. Had a 2 month break April- June my ftp was 220 (I have never cycled enthusiastically as a sport just to get around in the rural area or urban parks) I thought it would be about 150 -170 when I started again: but I found it easy to do 30-45s bursts of 350+W during Les Mills virtual classes. So now I have my FTP at 240 W but still find it easy to do 400 - 500W for up to 45s (occasionally 60s depends upon the class). It is always harder at the start of a session to follow GCN/GTN training but I really reap the benefits of it & until 2017: I never rode an indoor trainer as a means of getting fit & knew nothing of FTP usage for cycling & then I found GCN so many thanks guys :::)) Peace & Love!
I am a slow rpm rider on a TT bike - rare if ever get over 85rpm and that would be race day (on a road bike I’d be 10-15rpm more) interestingly I also found I generated most of my best power numbers on the TT bike (no “peloton drafting”) I have for moment stepped back from serious training but i did find overgearing worked for myself in regards to building endurance power - the short sharp blocks did not take to them. One possible side effect which has afflicted my wife of slow cadence/gear grinding/dieseling - hip tendon strains.
I like over-gearing about 60rpm in training and when i go up hill i will either go in top gear or at least go 2 gears higher than on the flat. Helps with my knee stability, saddle comfort, also acceleration and top speed is much better than spinning. In races i do go lower with the gearing to keep a higher cadence but still ride like a diesel about 77-85rpm. I found when i spin i lose power and endurance and the saddle is way more uncomfortable. Do also try to do some gym work with heavy weight or lots of reps, experimenting a bit with what to aim for there.
@@ironmantooltime too low yes, not practicing yes but if you use an appropriate cadence in the 78-84 range you will decrease your average HR and save energy.
@GTN I have tried to do the SweetSpot Workout you guys recommended here, but I could not get anywhere near 8 minutes at my supposed Sweet Spot Power. I have not done intensity in a long while and just thought it might be that. The FTP test I did was a RAMP test similar to zwift RAMP test. Is my FTP wrong or is it just a matter of easing into intensity since all my rides this year have been mostly Zone 2 base?
Ian R my recommendation is to do an ftp test (30minutes would be ideal) and take 90% of that number for your sweet spot. Remember ftp is tough so don’t overcook yourself in the beginning
What are your favourite workouts to do on the bike? Let us know!
Global Triathlon Network going to the bike shop and burning weight off my wallet.
Some of the GCN threshold workouts are good
Zwiiiiiiiift
I like to do ssp sessions
I like to mix it up on the indoor trainer. Had a 2 month break April- June my ftp was 220 (I have never cycled enthusiastically as a sport just to get around in the rural area or urban parks) I thought it would be about 150 -170 when I started again: but I found it easy to do 30-45s bursts of 350+W during Les Mills virtual classes. So now I have my FTP at 240 W but still find it easy to do 400 - 500W for up to 45s (occasionally 60s depends upon the class). It is always harder at the start of a session to follow GCN/GTN training but I really reap the benefits of it & until 2017: I never rode an indoor trainer as a means of getting fit & knew nothing of FTP usage for cycling & then I found GCN so many thanks guys :::))
Peace & Love!
My cycling has improved massively by riding hard sessions with better riders, always gives you someone to chase up a climb
Your TT position is flawless Mark, I can watch you ride forever ✌️👍
I am a slow rpm rider on a TT bike - rare if ever get over 85rpm and that would be race day (on a road bike I’d be 10-15rpm more) interestingly I also found I generated most of my best power numbers on the TT bike (no “peloton drafting”) I have for moment stepped back from serious training but i did find overgearing worked for myself in regards to building endurance power - the short sharp blocks did not take to them. One possible side effect which has afflicted my wife of slow cadence/gear grinding/dieseling - hip tendon strains.
I like over-gearing about 60rpm in training and when i go up hill i will either go in top gear or at least go 2 gears higher than on the flat. Helps with my knee stability, saddle comfort, also acceleration and top speed is much better than spinning. In races i do go lower with the gearing to keep a higher cadence but still ride like a diesel about 77-85rpm. I found when i spin i lose power and endurance and the saddle is way more uncomfortable. Do also try to do some gym work with heavy weight or lots of reps, experimenting a bit with what to aim for there.
Have you ever compared HR data at a higher cadence and lower cadence when pedaling at the same watts?
Jessecr6 Generally you’ll find higher heart rate with higher cadence for the same power...up to a point of course.
@@tommfuller exactly my point. For long course triathletes I've found a higher cadence to not be the best approach for most athletes.
@@Jessecr6 true but lower cadence will kill ur legs so it pays to use a bit of cardio on the bike innit
@@ironmantooltime too low yes, not practicing yes but if you use an appropriate cadence in the 78-84 range you will decrease your average HR and save energy.
Tnx for the upload
How about strength training ? Squats? Sled pushes? Etc
@GTN
I have tried to do the SweetSpot Workout you guys recommended here, but I could not get anywhere near 8 minutes at my supposed Sweet Spot Power. I have not done intensity in a long while and just thought it might be that. The FTP test I did was a RAMP test similar to zwift RAMP test.
Is my FTP wrong or is it just a matter of easing into intensity since all my rides this year have been mostly Zone 2 base?
Ian R my recommendation is to do an ftp test (30minutes would be ideal) and take 90% of that number for your sweet spot. Remember ftp is tough so don’t overcook yourself in the beginning
You got the Tabata protocol the wrong way round, i think it’s 20s effort + 10s rest, *8 (not 10s effort and 20s rest).
Wheres your P5X?