toolonglegs wrote:mikesbytes wrote:I prefer to do 20 second maximum cadence sprints when using a trainer or rollers
Yes..but you are trackie...Clownboy isn't going to do a single max cadence sprint in a 5 hour ironman.He needs to find his best sustainable power zone and pace himself perfectly for 180km's.But in training he needs to rise his ftp ceiling because in that 5 hours he will only ever be able to hold a % of his FTP.So the higher his ftp,the faster he will ride 5 hours.He will still suffer the same level but 70% of a 300w ftp is a lot quicker than 70% of a 270w ftp.
Say What am I talking about?...if CB get his FTP up to 300w (for example)...he could realistically hold 70% of that power for 180kms = 210w av.
If he trains at sub maximal pace for the majority of his training (endurance pace stuff)...he won't raise his ftp to anywhere near the same degree.
So say a ftp of 270w (10% lower)....70% of 270w is 189w av for 180km...that is a lot slower of 180km's .
After that all that matters is nutrition / hydration and a perfect pacing stratergy...which means yes you will have to do some long rides at race pace to nail that.I expect there are some half ironmans that are perfect for that.
OK I am waffling but I am just jealous...I would give anything to be physically capable of doing an IM.
This is the stuff I wanted.
I do 4-5 hour rides on the road and consider them to be my true endurance work. I want to use my indoor trainer stuff to do as you described here.
Now what I tried today in the 'endurance' branded workout I mentioned was maintain an uncomfortable but sustainable level of performance on the trainer where I cannot coast, etc. I can add in regular short sprints or try to push harder ... what else?