Once again one of these case where folks can get confused. And how difficult it is to interpret the training of others.
On the bike, they use INSCYD to get your threshold, which was for me at 394W.
I could do it for an hour on a climb
The threshold is 385, so we always take a little back to ensure I don’t overdo it in the sessions.
O.k. FTP ~390 or similar
A typical training week for Frederic
It was with a 3x20min at LT1 (336, 349,350 W) on the road bike and uphill. I measured lactate at 1.4 mmol after the first one and 1.6 mmol after the last one.
Wow, LT1 ~ 336-350W !!
Really? Do we actually know how LT1 is defined for him? 0.3mmol above baseline? Or even 1mmol above?
Low cadence training is also mentioned in latest Scientific Triathlon podcast (briefly) and that there’s more research coming out on this type of training.
Instinctively, going so low just doesn’t make sense to me… Guess it’s very specific to triathletes mainly @sryke have you seen a lot of pro’s doing this type of training?
You see a fair few of the quickstep guys training at low cadence. I also know a fair few people semi-pro which get set tempo at 2mins 50 cadence, 2 mins 110 for example.
One purpose of going low cadence 50-60 rpm at tempo intensity is to activate fast twitch fibres without increasing intensity above threshold. Changing cadence to high cadence after low cadence helps to utilize this muscle at more specific rpm.
Low cadence can help if your strength is limiter. It can also be efficient for fast twitch athlete to increase aerobic efficency. Doctore Ferrari wrote something like this and it seems resonable. But he recommends to use a bit higher cadence at threshold around 70 rpm, because if cadence is too low, there is no enough oxygen, because contraction of a muscle are too long. Alternating cadence also could help to increase neuromuscular efficency probably.
and even some non-pros I’ve long done low cadence training (LOL) on climbing rides, hurrah for a low W/kg. And most recently my coach has been giving me some interesting high/low cadence work at threshold.
TSS does not mean much without the FTP causing it. Doing 1000 TSS with a 6 wkg ftp can be tricky.
Good Kj for 3 weeks, averaging 3000kj per day at <70kg is no joke even for a pro.
I thought that as well, seems low for a training camp, although lots of hours and average of 56% whereas Gibbons was 0.71 IF and getting towards twice the TSS
I’ve long done low cadence training (LOL) on climbing rides, hurrah for a low W/kg. And most recently my coach has been giving me some interesting high/low cadence work at threshold.
