I’m trying to finish SSB2 LV and I don’t seem to be able to handle 10min 8min or even 6min efforts. I’ve failed 4 of the last 5 sweetspot/threshold workouts, but I can finish the +1 versions of 30x30 or 60x60 Vo2 Max workouts consistently. I’m already on the low volume plan, so I’m getting plenty of days off. I sleep very well. I’m staying on top of my nutrition/fueling. My FTP has improved over the base period, but that just means I fail at a higher number each time. lol.
Maybe I’m predisposed to doing well at short repeated efforts. Is there some way I can backtrack these SS workouts to a manageable level to help them catch up? The plans call for longer and longer efforts with shorter rests as the weeks progress, but what if the first one isn’t manageable? I just tried Jepson at 97% and turned it down to 95% and still failed on the second interval.
Would it be feasible to DIY a sweetspot workout with 3 min intervals totaling the same cumulative amount of SS time, then make a 3.5min interval workout, then a 4min interval workout, and so on? Because bailing on a workout does no good and is somewhat demoralizing, and turning a sweetspot interval down to 80% isn’t going to derive the benefit I’m looking for.
Check out the minus versions of Carson and Garrowby. They have short sweetspot intervals in the few min range. Maybe try the -3 versions of each, then -2, then -1 and see if that helps you work your way up?
And read “How bad do you want it.” That helped me get comfortable being uncomfortable.
You could certainly use the Custom Build App/Tool to create your own bespoke Sweet Spot workout. It’s simple to use and it might help you break this pattern.
Out of interest, are you using a smart trainer and which ring are you in?
@dmartinjr518 When was your last Ramp Test (or assessment)?
Part of the reason I ask is that despite the name, the second part of Sweet Spot Base Plan actually has very little Sweet Spot work. Those are threshold workouts. They’re supposed to be hard. I realize we can be splitting hairs when it comes to discussing zones, but I’m just saying the SS workouts in Part 1 are much more toward the 88% FTP end. These are in the mid to upper 90% of FTP and/or longer in duration.
No smart trainer. No matter the ring, I usually spin at around 90rpm, although I have tried everything from 80 to 105. My breathing never even feels very taxed, but my muscles just can’t keep up the steady power.
I assume that you’re basing your FTP on the Ramp Test? If your VO2Max is a higher percent of your FTP than a normal rider (i.e. you’re relatively good at VO2Max compared to longer efforts), then - I think - the Ramp Test is probably overestimating your FTP. From your description, it sounds like you couldn’t hold your tested FTP for anywhere close to an hour - am I extrapolating correctly?
My guess is that for anything less intense than VO2Max intervals, you’ve got to lower your FTP (or just turn down the intensity) significantly. [Edit: by ‘significantly’, I expect like 95% or maybe even 90% - I’d be really surprised if you had to go all the way to 80%] If you don’t want to make such ad hoc adjustments, perhaps doing the 20 minute or 8 minute FTP tests will give you results that are better guides to your sustainable power.
Also, you shouldn’t have to turn down all the way to 80% to complete those intervals. I have had to turn threshold workouts down at the most 5% or maybe some back spins. If I need to go any further, then something is up. (FTP to high, didn’t fuel workout, too much cumulative fatigue, tech issues). Also, I use how much I have to turn it down from one workout to the next to judge how much my FTP might be off.
I think what @mcsenn is saying is very valid and is what I regularly do. But I would not recommend jumping straight to that conclusion until you rule some other things out.
If you take brief breaks (5-10s) and get back in? If so just take them as needed and plow along. You’ll build the muscular endurance required for the longer intervals as you go along.
You should be able to do over an hour of sweet spot. Some workouts like Phoenix+1 are just that. The fact that you struggle 6 min is alarming. Even if your FTP is 10% too high, you’re doing threshold instead of SS; you should be able to do 6 min of that.
Something makes no sense. Are you using virtual power or a PM? Also which trainer do you have?
90+% intervals are painful and demoralizing, like pedaling through peanut butter for 10 minutes. If I’ve had a stressful day it’s hard to get into the mindset to endure the leg pain.
VO2 feels awesome, however. Painful, but I don’t have to backspin at all. Sometimes I turn the intensity up.
Maybe your still tired on the Thursday after doing +1 on the Tuesday? Have you watched the podcast about why SS is so hard? Some great info and advice on it.
Some days if my head is not in it, I can find sweetspot intervals a drag and they feel harder than VO2 max intervals where I don’t have time to think. Other days though it feels like I could go on indefinitely in the sweetspot
