Are you looking to improve fatigue resistance on long gravel events (100-200 miles), or on general principle?
Yeah. Iām looking to improve for events up to 100mile, Iām not counting a 300 mile FKT attempt.
Somewhat like a rebuild after Unbound, huh?
FWIW thought this older article I bookmarked years ago https://www.hunterallenpowerblog.com/2010/12/next-level.html has some interesting perspectives (items 1-4) that aligns with my limited experience and parts of that seem like something I might hear from Coach Tim Cusick in a WKO webinar.
Speaking of that, another webinar to briefly review is this video Building FTP, TTE, and Stamina with WKO5 - YouTube and skip ahead to 1:10:26 for a short listen on basic principles and ideas. You donāt need fancy metrics from WKO in my humble opinion.
Going back to Sarahās point, once you have an HRM then Iād suggest establishing a baseline for aerobic decoupling on a 4-6 hour z2 ride. It can be hard to do a pure z2 ride for that long, but Iāll bet you can find a 2-3 hour segment later in the ride where you were able to be able to do steady power. Decoupling will either be uninteresting or interesting. If interesting its probably time for a block of endurance or polarized. Given your endurance training focus, Iām laying a bet that your decoupling is uninteresting (basically zero, or less than 5%).
Then depending on your training strategy, decide on a key metric or two.
4 Likes
I created a āfatigue resistanceā workout in Workout Creator and just about scraped through it this morning. The 3x20 minute intervals turned out to be after about 2100kj (371w), 2600kj (364w), 3100kj (345w) and FTP is currently set at 365w. On the basis I havenāt really done this sort of thing before or done much threshold lately, Iām happy enough, but looking for learns to refine it a bit and maybe adopt an approach to gauge it (maybe repeating the same workout).
Perhaps I made the intervals too hard as I could only manage 4/6 bursts in interval 2 and just did the 1st one in interval 3 and then tailed off of threshold power a bit too. From those who have a bit more knowledge about the subject, would it have been better to make the interval target lower, or is going hard key to building better resistance? Spacing the intervals out further would have improved my chances, but would that reduce the threshold stimulus?
2 Likes
I have asked exact the same question to certain coach we all know and answer was you should get similar benefits with spaced intervals.
1 Like