First of all, Happy New Year to all, as this is my first newsletter of 2013! I’ve had a bit of a break in blog posts, but that’s often the case during the winter. It should become more regular again with the gradual return of warmer weather!
So I’m picking up where I left off last time and continuing with the second part of the J.Friel version of the basic preparation. On the first part I went from 150 to 200 Nm of max torque on the pedals thanks to seated Advanced land neuromuscular strength work and I’ve done rides of up to 3 hours without any downtime (3% freewheeling) while staying on HR between 82 and 87% of my threshold frequency, i.e. 143 to 152 beats.
This allows me to achieve good averages of 220 W
My output doesn’t drop too much over 3 hours, being at 230 W for 150 phone number list beats at the start of the ride and 220 W for 150 beats at the end, so the endurance over 3 hours is in place. I’ll have to push this duration to 5 hours as soon as conditions allow, but for the moment with the snow and the cold it’s completely impossible.
I can still move on to the second part of 4 to 6 weeks planned by J.Frield by incorporating muscular Advanced land endurance work in the SST or Sweet spot training zone. This zone is located around 90% of the FTP. According to the research and conclusions of A.Coggan, it would allow to raise the FTP (max power 60 min) as effectively as the threshold work but by being less tiring.
Indeed by allowing longer durations
But also closer repetitions (because of less waste and residual fatigue), the gains would be really good. When we take the tables of impacts on the metabolism, it seems indeed magical!
you need to know your current FTP exactly because the how customer service creates great experiences SST zone is rather small, as you can see below. In his book, J.Frield recommends that the best working ratio is between 88 and 93% of FTP!
So I did a test to validate my current FTP. 20 min @ 307 watts in the middle of 40 min @ 285w. I am pleasantly surprised by this value, the concept of maximum force seems to work because in other years I already had to malaysia numbers list resort to more intensity at I4 to obtain this result. So I am going for an FTP of 280w and an SST zone @ 250w.