So, two weeks left of the 12 week (i.e. 3 blocks) SST progression program. Some small setbacks as I got the flu (luckily not covid) on the 7th week so only managed to do one of three 1x75min at 90% workouts. This was a bit of a shame since performance wise I felt great.
Anyway, I didn’t do much anything on the 8th week, which also was a planned recovery week (phew).
Last week (week 9) was the start of the third block where TiZ is raised to 90min at 90%. Struggled at the first 3x30min workout (body not fully recovered) so decreased to 2x30min. But managed to finalise the other two, feeling better and better (also with lower avg HR).
Now I’m feeling comfortable that this weeks 3 workouts of 2x45min at 90% will be smooth sailing. Went and booked a lactate test for Dec 7th. Will be interesting to see the results after this program.
Also, as an FYI, I deleted the “power vs. HR” chart from earlier. As I haven’t been doing any threshold work at all the chart was misleading.
However, I have been comparing the SST workouts with my power curve. And it’s quite interesting to see that I am now able to do SST workouts at, or just below, my all time high watts for 70-100min durations. This is progress. After the SST program I’m planning to do 4 weeks of build (i.e. more focus on threshold intervals) in order to raise the curve. After that, back to base!
Joking aside, that’s a huge effort, congrats! I’d say to start a Threshold progression if it suits your goals, or retest your FTP if you feel it has improved and do another SS progression, maybe at slightly higher % like 92/94%.
Also, the average cadence is pretty impressive for over two hours! That’s VO2 Max level cadence for me.
That’s a great question!
What is the strategy once one has hit the goal for duration?
Should we restart the progressions with a bump in FTP?
Should we do a VO2 max block, then re-test and redo sweet spot progression?
Sounds exactly like I imagined. 90 min has becomed a little bit “meh” - ok little tired but nothing special or unusual. These additional 30 mins will be probably more challenging
Anyone wanting to see a great video on FTP, TTE, and how to train should watch this. Combined with the progression here these form great resources. Now we don’t all have access to WKO5 so we use intervals.icu which @davidtinker has done a great job with.
3 mins should be plenty - there was some research recently that showed 4 mins recovery made no difference over 2 mins recovery on intervals like these, and athletes actually self selected 2 mins instead of 4 when given the choice.
Great update and progress - I think you are a few of weeks ahead of me in the progression, so really interesting to see your progress.
Today I will do 3x25m and this will be the last week of this block before a few days rest. My progression has been a block of long tempo extending out to 3x35m & 1x90m @85-86% all done outdoors, and then started SST @90% indoors and have progressed from 2x20 to todays 3x25 in the last 4 weeks.
I’ve been aiming to do 2 SST sessions per week and then a tempo session and a couple of z2 rides, but bad weather has meant a little more indoor time than planned, so there’s been a little more tempo in place of the z2. I keep seeing coaches suggest 2 interval sessions per week, and given my age I’ve decided to err on the side of caution at this time of year.
I also actually threw in a first vo2 session on Tuesday this week in place of the first SST session - Baird. Thinking for this is twofold:
I’m 50 and do/have done very little vo2 work except for what I rack up on outdoor group rides. I decided to heed the Friel ‘Fast Over 50’ advice and sprinkle in a vo2 session every couple of weeks regardless of training phase - the use it or lose it approach.
I have generally always found vo2 to be as much mentally hard as physically, so I want to get more used to them before I get to a focused vo2 block next year.
Like you, I plan to progress further with extending SST sessions for another block up until Xmas, and that will give me about 3 months ‘extensive endurance’ of long tempo and SST work. Then I plan to ride the Rapha 500 outdoors if the weather holds, for a change of focus and mini block of z2 miles, and then switch to a ‘extensive endurance’ focus and switch it up to 98-105% work with extending intervals around FTP and over/unders etc. Maybe 2 blocks of that and then a vo2 block…
Very helpful to hear how others are approaching this and the results they are seeing. I’m certainly seeing BIG improvements in my ability to hold these watts for longer. No idea if its actually given me a FTP bump yet, but I may risk a ramp test after the rest next week. I quit too early on the last one (mental toughness again) so feel like another go will also fit with my vo2 points above! Need to toughen up in this area a little more!
Would be great to hear any feedback and other’s progress as well.
I’m assuming that is the end of a progression to get to that point? If so, and its been a couple of blocks, then I’d say switch it up before you get stale. I hear a lot of reputable coaches suggesting 2 blocks (2 months) is where the plateau likely starts.
No idea what your history and goals are, but for me I have 1 more block and then will switch to 98-105% for a while - really hit it at threshold and just above. Go for the intensive endurance sessions to push up ftp and hit some over/unders to really try and make progress.
Then it will be a vo2 block to ‘raise the ceiling’ as Cusick talks about, and another change in stimulus for a block. Not sure after that but probably some more ‘intensive endurance’ again with a mix of ftp and vo2 intervals.
My target events next year are long and multi-day GFs, so as spring opens up I’ll get more ‘event specific’ again and target long tempo and SST again, but if you’re a racer then it might be other way around I’d guess?
Congrats on the 1x120 - thats given me a new goal!
