Let’s talk over unders: if it’s 3 x 12m, If they absolutely crushed them, I’m NOT going to 15m, i’m going to a little longer over….i might start them with a 3m min over, and then the work.do they have a big anaerobic capacity? we might really need to make the overs harder Just elongating to 45s makes it much harder. When do we focus on shorter and harder? (before races, super hard starts are nice) When do we do longer but lower watts? (Variety and slow component…race specific, very supra threshold!) Is it a random just lack of power, I want more watts! 4 x 8m over and over with higher watts until we hit 110%….
Is it at the end of the race on a 10m climb….then more important to get those repeats in. If you can knock out one, can you do two? Then what is the third? When do we ride at 330W? Higher level athlete, or one-off effort when feeling good. Other coaches will add more, I just don’t find the fatigue to create any more success for athletes.Īmerican athlete, listen to grant koontz 8-12m power is a big decider in road races. Progressive overload with steady state intervals is fairly obvious and what we were doing a lot of in 2009-2010įor the following examples, let's assume athlete has an FTP of 300Wĭo we add more time? max around 1hour. We trained vo2max from a physiological aspect, not just adding watts. * We ask athletes to repeat the same protocol, with the difference of going long on the last interval (let the athlete find the right level of progression). if you did 4 x 10, who knows if you could have done 4 x 12…. * You might add an arbitrary amount of repeats to a single interval, but no one knows if that is the right thing to do. * If only some workouts are optimal for the athlete, I think repeating the same workout design for a period is helpful. He talked about his strategy (which was used when I worked with him last season as an athlete) My former coach, Tom Bell, just spoke about this on That Triathlon Show. Let’s talk about 4 scenarios: FTP, vo2max, over unders and tempo. Interval progression: when do we add more watts, and when do we add more time?
#DYING LIGHT TRAINER LINGON 1.5.2 TRIAL#
What stands out to you as unique about your time trial set upīest piece of advice for anyone trying to get faster!įull Blog With Training Tips: Subscribe to Our Newsletter: huge for cat 3’s trying to become cat 1’s How do you feel in a UCI race where you aren’t the big dogs? How do you stay focused as a team on your job and level up. Race routine whether the week before a big race or the day of? What does your training consist mostly of in terms of volume and intensity?įavorite workout? 3h long tempo 2 x 60tempo What was the most important aspect of your training What is different about preparing for the TT as opposed to road Please remember to Like the video if it's helpful, and PLEASE subscribe to the channel so we can continue to get more incredible athletes to share their tips and secrets! We need your help, let's get to 4k!Ĭhapters below with bigger notes below that, and links to things you might want to check out.Ģ2:27 The secret workout…HOT temps, calibrating to environmentġ:06:54 Project Echelon Project! They are here to help!ĭo you define yourself as a TT specialist? I ask because I’m wondering “Big picture, how do you see training for time trialists” but maybe you don’t see yourself this way….tell us! I wouldn't skip around! Thank you Zach!!! This was awesome! This podcast is SO much more than time trialing, and I hesitate to post "chapters" because there are so many nuggets from Zach intertwined throughout. Ready for the "offseason"? Time to get STRONG! PFA for athlete 3x3, never spending quality time via HR or power Repeat wattage a bit higher, this may take timeĪlso use HR to see f you’re working vo2 with lower power
One off efforts….good for KOMs, hill climbs, track events, but that is probably not why you’re doing this workoutĥ x 4 repeatability for road race, gran fondo, etc repeatability and accumulating time at vo2max is that ok? Or should I try and average the same power?Ģ. I did 5x4 minutes and did my first at 133% and could only do the rest at 110%.
Great question came through the comments:
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