I have a magic ability to raise my FTP by 30 watts in less than 24 hours. I live most of the time at 2000 meters. A plane flight to the coast is all it takes for me to go from 295 to 325 for a threshold hour.
I see my body as a motor. Do Z2 work to increase engine size.. Do theshold/vo2max intervalls to add a turbo or tune your engine to increase power output. I do 2 hard interval sessions, 2 low intensity and 1 free ride just ride for fun but stay onder 90% of FTP.
I do both over/under and endurance training.....rapid improvements seen as one compliments the other so the intensity training threshold increases over time compounding and reinforcing training loads.... *but* it is vital that good recover/rest days need to be planned in to the weekly training schedule.
To the claim that it is vital to have rest days planned in the schedule, I know of many examples of people that do not have rest days planned in the schedule who have won state and national championships and professional races. So how can it be vital?
@@ddddsawdsaw Ah yes, people with jobs and families. You plan a rest day every wednesday, then you get sick every friday because of your kids and work emergency forces you to cancel every other monday, and now you got 3 rest days a week.
Why not put the z2 steady state at the start of the workout period, instead of having it after the over unders? I was under the impression (interview with Dr Iñigo San Millán) that exertion right before steady state Z2 efforts, will ruin the optimal gains from z2.
While it’s a common belief that exertion before Zone 2 efforts could diminish the gains, research by Nicki Winfield Almquist suggests that incorporating intensity (like sprints) into low-intensity endurance rides can actually enhance performance by stimulating mitochondrial biogenesis, improving vascularization, and increasing fat oxidation. The specific impact depends on the session goals and athlete experience, but mixing intensity with endurance can be beneficial in certain contexts.
I find with over-unders I need to at least avg my ftp by the NP power of the intervals to improve. Most ready made workouts end up being too low power. But lower power longer ones 1x40min for example do build great endurance.
Honest question: Isn’t the theory behind this severely outdated? As the current consensus is that lactate is always a byproduct of carbohydrate metabolism, not just in unaerobic conditions. Maybe this is just a small detail that doesn’t affect the actual training?
Great point, and you're absolutely right that lactate is always a byproduct of carbohydrate metabolism. I try to keep things simple for practical purposes, but I see how focusing on that detail adds important nuance. I still believe the key issue for performance is when lactate production surpasses clearance, which aligns with the traditional focus on managing lactate thresholds. That said, I’m always open to being corrected or learning new perspectives, as our understanding is constantly evolving. I’m happy to hear anyone's thoughts on this approach.
@@semiprocycling a good way to train the clearannce is doing some isometrics exercises for long periods and the longer you get the better... after some time i can do 5 mins straight 3 times doing invisible chair which i know is like bro science but my tolerance indeed got way better as it used to be...
I would recommend doing the 6 minuters at 105-110% if you're better trained. I would also recommend progressing to 8 minute reps at that same % of ftp.
I’ve been riding for 3 years, and I still have no idea how people ride at specific ranges. My rides look like ^v^v^v^v^ no matter how hard I try to ride at say 200 watts
It takes some skill to master, and using averaged 3 sec power definitely helps. But from what I've seen, it's definitely possible-even if not entirely necessary. I've come across outdoor workouts that look almost identical to ERG mode in terms of consistency!
I have a magic ability to raise my FTP by 30 watts in less than 24 hours. I live most of the time at 2000 meters. A plane flight to the coast is all it takes for me to go from 295 to 325 for a threshold hour.
Same for me, except all it takes is training outside rather than on the indoor trainer. It's amazing how much heat affects performance.
I see my body as a motor. Do Z2 work to increase engine size..
Do theshold/vo2max intervalls to add a turbo or tune your engine to increase power output.
I do 2 hard interval sessions, 2 low intensity and 1 free ride just ride for fun but stay onder 90% of FTP.
I’m impressed you mentioned Hydrogen as the culprit. Most people think lactic acid. Good application of knowledge here. Kinesiologist approved 🙌
I do both over/under and endurance training.....rapid improvements seen as one compliments the other so the intensity training threshold increases over time compounding and reinforcing training loads.... *but* it is vital that good recover/rest days need to be planned in to the weekly training schedule.
To the claim that it is vital to have rest days planned in the schedule, I know of many examples of people that do not have rest days planned in the schedule who have won state and national championships and professional races. So how can it be vital?
@@JackMott But do they have a day job though, or just full-time cyclists?
@@ddddsawdsaw Ah yes, people with jobs and families. You plan a rest day every wednesday, then you get sick every friday because of your kids and work emergency forces you to cancel every other monday, and now you got 3 rest days a week.
@@JackMott ....the older you get the more vital it is....when I was 20 i'm sure I needed far less recover days.
Why not put the z2 steady state at the start of the workout period, instead of having it after the over unders? I was under the impression (interview with Dr Iñigo San Millán) that exertion right before steady state Z2 efforts, will ruin the optimal gains from z2.
While it’s a common belief that exertion before Zone 2 efforts could diminish the gains, research by Nicki Winfield Almquist suggests that incorporating intensity (like sprints) into low-intensity endurance rides can actually enhance performance by stimulating mitochondrial biogenesis, improving vascularization, and increasing fat oxidation. The specific impact depends on the session goals and athlete experience, but mixing intensity with endurance can be beneficial in certain contexts.
lots of core training, sprint running, and zone 2 rides fornlong distances
Watched this on the turbo - thanks!
I find with over-unders I need to at least avg my ftp by the NP power of the intervals to improve. Most ready made workouts end up being too low power. But lower power longer ones 1x40min for example do build great endurance.
0:02 hahahahhahaaha fantastic opening
I feel like I make more progress when I do multiple hard days in a row, followed by sufficient recovery
No zone 2?
Title made me think you're jeff nippard
With my full time job and age, I do Wednesday and Sunday. We trained like that way back in 80's-90's. Rest is zone 2 - 1.
Honest question: Isn’t the theory behind this severely outdated? As the current consensus is that lactate is always a byproduct of carbohydrate metabolism, not just in unaerobic conditions. Maybe this is just a small detail that doesn’t affect the actual training?
Great point, and you're absolutely right that lactate is always a byproduct of carbohydrate metabolism. I try to keep things simple for practical purposes, but I see how focusing on that detail adds important nuance. I still believe the key issue for performance is when lactate production surpasses clearance, which aligns with the traditional focus on managing lactate thresholds. That said, I’m always open to being corrected or learning new perspectives, as our understanding is constantly evolving. I’m happy to hear anyone's thoughts on this approach.
@@semiprocycling a good way to train the clearannce is doing some isometrics exercises for long periods and the longer you get the better... after some time i can do 5 mins straight 3 times doing invisible chair which i know is like bro science but my tolerance indeed got way better as it used to be...
Do we really know that over/under is better than just LT2 or easier recoveries?
I would recommend doing the 6 minuters at 105-110% if you're better trained.
I would also recommend progressing to 8 minute reps at that same % of ftp.
I’ve been riding for 3 years, and I still have no idea how people ride at specific ranges. My rides look like ^v^v^v^v^ no matter how hard I try to ride at say 200 watts
It takes some skill to master, and using averaged 3 sec power definitely helps. But from what I've seen, it's definitely possible-even if not entirely necessary. I've come across outdoor workouts that look almost identical to ERG mode in terms of consistency!