Lowering intensity to complete a work out or bail in the mid of 2nd block?
#1
Senior Member
Thread Starter
Join Date: Mar 2015
Posts: 270
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 48 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Lowering intensity to complete a work out or bail in the mid of 2nd block?
For example in something like 2 x 20 min @ FTP training. When your legs gets so tired during the first 20 min block that you basically know you will not be able to complete the next 20 min block, do you lower the intensity of the first block in order to complete both 20 min blocks? Or keep the first block at 100% and hang on to the next block as much as you can and bail when you can't turn the crank any more?
#2
Has a magic bike
Join Date: Aug 2013
Location: Los Angeles
Posts: 12,590
Bikes: 2018 Scott Spark, 2015 Fuji Norcom Straight, 2014 BMC GF01, 2013 Trek Madone
Mentioned: 699 Post(s)
Tagged: 1 Thread(s)
Quoted: 4456 Post(s)
Liked 425 Times
in
157 Posts
I’d say resist the temptation to predict what’s going to happen in an interval. Sometimes I find myself getting stronger the longer I go. My impression is that some days I get better at clearing lactate over time.
So, my approach would be to complete the first one at as close to my power target as possible. Then try again with the second interval and see how that goes. I wouldnt necessarily bail during interval 2, if I could manage a 95ish% effort, I’d just keep going. If I was enjoying my ride but missing my target, I’d probably keep going and focus on steady power, good form, more time in position on the bike, maybe high cadence.
If I had a tough workout the following day, I’d be a little more likely to bail, to save my legs for that.
I guess “it depends,” but I’d be more likely to give it a try before giving up.
So, my approach would be to complete the first one at as close to my power target as possible. Then try again with the second interval and see how that goes. I wouldnt necessarily bail during interval 2, if I could manage a 95ish% effort, I’d just keep going. If I was enjoying my ride but missing my target, I’d probably keep going and focus on steady power, good form, more time in position on the bike, maybe high cadence.
If I had a tough workout the following day, I’d be a little more likely to bail, to save my legs for that.
I guess “it depends,” but I’d be more likely to give it a try before giving up.
#3
Senior Member
Join Date: Sep 2011
Posts: 4,764
Mentioned: 28 Post(s)
Tagged: 0 Thread(s)
Quoted: 1975 Post(s)
Liked 232 Times
in
173 Posts
remember that zones are not actual physiological steps, and the adaptions you are training occur at all zones to some extent. So hitting an exact power number is not necessary to get the majority of the benefit. So I'd say its better to finish the 2 intervals at whatever the max amount of power you can complete them at.
#4
Senior Member
Join Date: Apr 2010
Location: Mountain View, CA USA and Golden, CO USA
Posts: 6,341
Bikes: 97 Litespeed, 50-39-30x13-26 10 cogs, Campagnolo Ultrashift, retroreflective rims on SON28/PowerTap hubs
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 550 Post(s)
Liked 325 Times
in
226 Posts
For example in something like 2 x 20 min @ FTP training. When your legs gets so tired during the first 20 min block that you basically know you will not be able to complete the next 20 min block, do you lower the intensity of the first block in order to complete both 20 min blocks?
If you believe that level is 100% of FTP, are aiming for 4x10 at 110%, and are falling below FTP on the last interval you've run out of muscle glycogen, are no longer stressing your glycolytic energy system, and should stop.
Or keep the first block at 100% and hang on to the next block as much as you can and bail when you can't turn the crank any more?
Last edited by Drew Eckhardt; 01-16-18 at 07:25 PM.
#5
Senior Member
Join Date: Mar 2010
Location: Seattle, WA
Posts: 23,208
Mentioned: 89 Post(s)
Tagged: 0 Thread(s)
Quoted: 18883 Post(s)
Liked 10,646 Times
in
6,054 Posts
If I can't hit (or come near) my targets, I go home. Also, if I'm on fire and doing much better than I should be, I go home. But I just turned 40 and I'm having to pay more attention to recovery.
#7
Senior Member
Join Date: Sep 2011
Posts: 4,764
Mentioned: 28 Post(s)
Tagged: 0 Thread(s)
Quoted: 1975 Post(s)
Liked 232 Times
in
173 Posts
No, because you need to exceed some threshold for training benefit and below that you're just making yourself tired.
If you believe that level is 100% of FTP, are aiming for 4x10 at 110%, and are falling below FTP on the last interval you've run out of muscle glycogen, are no longer stressing your glycolytic energy system, and should stop.
If you believe that level is 100% of FTP, are aiming for 4x10 at 110%, and are falling below FTP on the last interval you've run out of muscle glycogen, are no longer stressing your glycolytic energy system, and should stop.