by Paul F Thu Apr 01, 2010 10:03 am
Nice numbers there Plaz,
Just started my FT block last week. In the process of building up to 2 x 20min @ FT as my test set in 6-8 weeks time
Week 1: 6 x 4min, 2min RI (This is a Coggan designed set with lots of consideration put into the length of the interval and RI)
Week 2: 3 x 8min, 3min RI (did this today with my best 8min TT averaging 42.6kph. We do these over a rolling course to lift power above FT and then settle back on the redline, 'over' and 'unders' principle)
Week 3: 3 x 10min, 3min RI (next week set, purpose being to consolidate FT effort. It usually takes 3-4 weeks to find the groove at this intensity)
Week 4: 2 x 15min, 3min RI (Build more time at FT no that FT effort is manageable)
Week 5: 3 x 18min, 3min RI (Still deciding on this one)
Week 6: 2 x 20min, 2 min RI (THE TEST)
Once I finish establishing my functional threshold efforts, I then have the platform/foundation to move onto a 6 weeks force/power focus. Need those FT numbers to be ripping along before you start the force work, otherwise your numbers will suck, you won't be able to push the big gears, recover between intervals will be slow leading to declining power profiles.
It's great having 3-4 other pure cyclist join in as they really assist in keeping you on task, epsecially when we start the cat and mouse games.
fluro