VO2 Max Bike Power training

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2011-09-07 7:10 PM

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Subject: VO2 Max Bike Power training
Yes, Another bike power question. It is my M.O.
My coach is fortunately tasked with making me a stronger cyclist. Last year we did a lot of 20min intervals at 0.85 of FTP. Lots of endurance rides as I was building for IM Louisville. I didn't see a big increase in my FTP during the year. My watts/kg increased only due to 10kg of weight loss.
He wants to try something different this year: More V02 max shorter intervals. This works very well for my run training(5k, 10k times drop quickly). Seems intuitively on right track also.
Any experience with training above FTP in building a bigger engine?

Thanks,
Doc


2011-09-07 7:13 PM
in reply to: #3676992

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Subject: RE: VO2 Max Bike Power training
Correction:
We did a lot of 20min intervals at FTP and tempo 90min+ rides at 0.85(FTP).
2011-09-07 7:16 PM
in reply to: #3676992

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Subject: RE: VO2 Max Bike Power training

I normally do both FTP intervals and VO2 max intervals depending where I am in the season.

FTP intervals are more like 90-100% of FTP not 85% which is more high zone 3 intervals.

My favorite VO2 max intervals are 30/30s...30 seconds very hard, 30 seconds zone 2...do 20-30 of them.

You have heard raise the roof then raise the ceiling analogy? Roof is your VO2 max and your ceiling is FTP...if ceiling is to close to roof, no room for it to go. Raise roof then you have room for your ceiling to raise.

Off season is great time to work on increasing your FTP by both VO2 max and FTP intervals.

2011-09-07 8:41 PM
in reply to: #3676992

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Champion
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Subject: RE: VO2 Max Bike Power training

^^^ This ^^^

Do both.  Emphasis on one of the other depends on your current circumstance.

2011-09-07 9:02 PM
in reply to: #3676992

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Elite
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Subject: RE: VO2 Max Bike Power training

1 day - 2x20 / 3x15 / 4x10 all @ 100% ftp

2 day - 6x4 / 10x2 / 20x1 all @ 105%-110% ftp

3 day - 2.5 hr @ 80-85%

4 day - 2.0 hr @ 75%

there you go.  test then do this for 8-10 weeks and retest.  i promise 10% ftp gain.

 

i love this workout btw, 3.0 hrs - 1 hr @ 70% then 5x( 10' @ 75% & 2' @ 100% ftp) then 1hr @ 70%

2011-09-07 9:28 PM
in reply to: #3677126

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Subject: RE: VO2 Max Bike Power training
trix - 2011-09-07 4:02 PM

1 day - 2x20 / 3x15 / 4x10 all @ 100% ftp

2 day - 6x4 / 10x2 / 20x1 all @ 105%-110% ftp

3 day - 2.5 hr @ 80-85%

4 day - 2.0 hr @ 75%

there you go.  test then do this for 8-10 weeks and retest.  i promise 10% ftp gain.

 

i love this workout btw, 3.0 hrs - 1 hr @ 70% then 5x( 10' @ 75% & 2' @ 100% ftp) then 1hr @ 70%

Man...your workouts SUCK!!!  And I mean that in a "you're going to get really strong if you do them" kind of way.



2011-09-07 9:50 PM
in reply to: #3677148

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Elite
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Subject: RE: VO2 Max Bike Power training
tri808 - 2011-09-07 9:28 PM
trix - 2011-09-07 4:02 PM

1 day - 2x20 / 3x15 / 4x10 all @ 100% ftp

2 day - 6x4 / 10x2 / 20x1 all @ 105%-110% ftp

3 day - 2.5 hr @ 80-85%

4 day - 2.0 hr @ 75%

there you go.  test then do this for 8-10 weeks and retest.  i promise 10% ftp gain.

 

i love this workout btw, 3.0 hrs - 1 hr @ 70% then 5x( 10' @ 75% & 2' @ 100% ftp) then 1hr @ 70%

Man...your workouts SUCK!!!  And I mean that in a "you're going to get really strong if you do them" kind of way.

from 220 to 300 ftp in 1 yr.  i'll take it. 

2011-09-08 12:23 PM
in reply to: #3677170

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Subject: RE: VO2 Max Bike Power training
trix - 2011-09-07 7:50 PM
tri808 - 2011-09-07 9:28 PM
trix - 2011-09-07 4:02 PM

1 day - 2x20 / 3x15 / 4x10 all @ 100% ftp

2 day - 6x4 / 10x2 / 20x1 all @ 105%-110% ftp

3 day - 2.5 hr @ 80-85%

4 day - 2.0 hr @ 75%

there you go.  test then do this for 8-10 weeks and retest.  i promise 10% ftp gain.

 

i love this workout btw, 3.0 hrs - 1 hr @ 70% then 5x( 10' @ 75% & 2' @ 100% ftp) then 1hr @ 70%

Man...your workouts SUCK!!!  And I mean that in a "you're going to get really strong if you do them" kind of way.

from 220 to 300 ftp in 1 yr.  i'll take it. 

That looks like a really painful schedule! What rest intervals are you using between these? I like it!

I'm of the opinion that training at higher than FTP helps raise FTP. FTP isn't VO2 max, so intervals at FTP aren't causing stress like intervals at higher than VO2 max. If time allows, I like a mix of longer FTP intervals (like Day 1) and shorter intervals near VO2 max (like Day 2). I'm willing to bet you could ditch workout #4 up there and get the same results. I also like 30/30's or Tabatas. Bike racing season kicks in here right when Tri season ends, and I'll be adding a lot of 30/30's in with FTP training to get ready for the crits.

2011-09-10 2:44 PM
in reply to: #3677170

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Subject: RE: VO2 Max Bike Power training

Are you indicating that you went from 220 to 300 in 1 year?  That is a really impressive gain.  I would be curious to cycling history up to the 220.  Also be curious about your age and weight.

I am sold just on the basis of increasing 10%

 

2011-09-10 3:15 PM
in reply to: #3676992

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Elite
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Subject: RE: VO2 Max Bike Power training

i am 178 lbs 6'1.  i got my power meter end of may last year. 

i have only been riding since my last triathlon, 7 days a week another words and my rides are very different.  ride would be more like this:

3 hr - 1 hr @ 70%, 2x(30' @ ftp 10' rest), remaining of ride 70%

most the weekends are also spent riding with fast riders, cat 3 etc.

 

 

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