Sweet Spot Workout Breakdown | Cycling Tips
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- Опубликовано: 11 сен 2024
- Everyone loves to build their threshold and sweet spot is an extremely popular cycling workout to do. Let's explore the benefits of doing sweet spot and then I lay out a basic workout template to get you started along with progressing time in the zone as needed. Hope these cycling tips help.
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1:09 - Good during the base period
2:54 - The benefits of sweet spot training
4:48 - Progression of sweet spot training
7:11 - Basic starting template of sweet spot workout
9:21 - A sprinter's perspective on sweet spot
10:01 - Outro
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Thank you - enjoyed this video. Just did SST today (2 x 30min - hitting the high end of my SS each time). Killer! After yesterday’s threshold workout, had to spin the ride home in easy Z2. Tomorrow is a Z1 ride, for sure. 👍👍
I use these type of long interval steady state work outs a little different. At the start of the build I do 15min warm up, 1hr @ 78% of FTP, 10min cool down. Every week do 5w more, I do this every week pretty much right through the season. By the end of the season I'm doing 1hr @ 95% of FTP. I run another interval session per week at whatever phase I'm in PE, FTP or VO2max but the 1hr constant power remains through the season. I've done it for 4 years now and works really well for me, makes the other interval work seem very short and mentally a bit easier to get your head around.
Your videos keep getting better and better. I really appreciate and look forward to your stuff. Keep it up, man!
Means a lot to hear this. Thank you!
Love doing a lot of z2 and SS work in the basetraining period. Wont push form like Vo2max and harder workouts will, but will yield great mostly muscular and durability gains. And less of a risk to kill your motivation early on in the season, than if you would start doing super hard workouts far away from racing.
I will say 2x60mins of sst is kind of a motivation killer. Haha
Hahahah alright, but only strong lads like you do 2 x 60 mins 😂
Thanks for the clear explanation of the benefits!!!
Glad it was helpful!
Great work on the intro! Keepin it real with the advice for us who are mere mortals. Sweet spot is so uncomfortable for me. Good to know it's kinda supposed to be that way. :) Thanks!
It can be uncomfortable but it does get a bit easier as you do it. that just shows that FTP is slowly moving upwards.
Just what I was looking for! . Clear and I can implement and adapt it myself. Thank you very much.
No problem. I’m glad you liked it.
Thanks, did not know what sweet spot means. Loving this videos.
Glad you enjoyed.
2 hours of sweet spot hurts, but thanks for the ideas on the progressions! I’ll be forever chasing the form I had this year, did a lot of 300 TSS rides in 4.5 hours and felt limitless for a few of them. These progressions should help me get back!
These 2x60mins sst rides have been about 3:45h-4hrs at about 250-275tss. It’s a lot but because of the way we progressed, they are manageable now. I wouldn’t be able to do this a month ago.
Love these training vlogs Chaz
Glad you like them!
Started off just past TTE now starting 2x40. Aiming for min. 2 hours in a session in 6 weeks max. Great way of training as long as you maintain 1 or 2 longish Z2 rides a week
Not doing more than 5mins rest between intervals
I think it’s okay to do a longer rest if needed. If you’re going for a TTE type thing then doing the interval at or just past works. That’s what I was doing.
@@ChazTurmon Great thanks Chaz
Just found your videos today on you tube. Have enjoyed them. Still more to watch. Thanks for the efforts you put in to make them.
So pumped you are part of this journey now. Enjoy!
@@ChazTurmon I watch videos for motivation and knowledge. 62, next month and work way to much! Ride now just to be healthier, if one can be at 230lbs. Hope to fit in more longer rides this year. Hour rides are killing my endurance. But it’s what time I’ve had the past two years(work). Again TY,
I've been doing higher range for my shorter efforts (94% for 10 x whatever) and lower for longer blocks (88% for 30). I might start raising the level for the lower ones, but they hurt plenty by the end.
So I just do a target of 88-94% on each interval. It does not matter too much on where you are as long as you get the time in in that range. If you are doing shorter ones at 94%, you might as well just bump to ftp work and do 95-100%.
Really well done video with great info! Thanks Chaz, no doubt your page is going to grow a ton. Glad Tyler turned me onto your videos.
I really appreciate the kind words and support. I know it will grow with time but you, the subscribers, play a big role in this as well. Keep sharing and talking it up with your cycling community.
Chaz, great video as always. I note that you have been driving to a location for your sweet spot work. What do you recommend if you're in a very rolling location where holding a steady effort is nearly impossible. Do you just move indoors or do you just push downhills and back off uphills?
So this last week I actually did my sst work on rolling terrain. It is doable but tough. I will push a bit more on the ups and try and keep power up on the downhills.
@@ChazTurmon @Chaz Turmon Does the result show enough TiZ in WKO5 when you do it that way or do you just stay on it the best you can and let it count as sst?
The tiz is pretty solid. I go off of avg power for the interval. So if my range is 310-333, I’ve been shooting for 325w avg on these. That allows me some time slightly above and also hopefully stay above the 310 low target.
so, if i don't use a power meter and i have no idea what my ftp is, but i do use a heart rate monitor is sweet spot = to zone 3 or zone 4 heart rate? i ride mostly to clear my head, but i want to ride longer rater than faster(i'm 46...i don't care about fast anymore). i can current ride 65-75 miles without a lot of issues on most days. i haven't broken that 100 mile mark....yet and i think i could benefit from some training. i find it hard to ride slow enough to ride @ zone 1-2 heart rate and i'm trying to increase my zone 2 riding time as i have noticed that my peak heart rate as increased with what little zone 2 training i've done.
Hr is tricky as so many factors play a roll. But I’d say z3/4 is a good start. He will drift as you get further in the sets and or do more. So maybe use an avg as your guide. Example. Today I did 2x60mins. I avg 165 on the first and 171 on the second. Power was identical for both though.
Love your vids, especially w SS!!
Really appreciate it! Now share it with your cycling community! 🙌
Haha, the ‘yuh’ at the end of the video is classic. After watching so much VC I kind of expect it. Ever consider borrowing it and putting it in your videos also?
Ha! My buddy did that halfway making fun of Tyler. I honestly won’t use it as that is truly Tyler’s slogan. It’s awesome and what he is known for plus I always feel silly doing it so I hardly do it in his videos. 😂
@@ChazTurmon Haha, fair enough.
Great info as always Chazzy Boy! since you've upped your sweet spot load/duration, shouldn't you do Ftp test to see how much you've improved your threshold?
Great question. An ftp test every 6-8wks is a good standard. Technically next week will be my test week and also my 8th week following all this sst work. So my coach is planning a 20min test for this next test week.
Great content
Thanks!
Great video & nice new intro
Appreciate it!
May I ask,.... My FTP is 255, so 90% is about 230 watts.. I did 10 minutes today, next time, increase 5 minutes, or do the same 10 minutes twice? In other words, do another set, or increase the time of the first attempt?
I’d do both. Maybe go 3x15mins.
@@ChazTurmon thank you sir, you know there really is no one to help starting cyclist.. We have to do all kinds of research and some of it pans out and some of it is bunk.. So this is appreciated.
Thanks for sharing. Maybe a silly question, but on these 20 min efforts, how are you displaying power? For instance, I'm currently displaying 3 second average. Depending on terrain, the numbers are all over the place.
It’s honestly a great question. I use 3sec power and then also have a lap avg power up so I can see how I am pacing for the overall interval.
Very informative! When you gonna tow Tyler your arch-nemesis on a sufferfest with Nick in the back 😆😎
Tomorrow. 🧐
@@ChazTurmon Awe snap! You get to evaluate Tyler and “Train Like a Pro”! That’ll be dope! Have a great weekend Chaz!
Hi Chaz, great video! What are the effects of varying the rest period vs increasing the avg power output. Is 5 min the max reasonable rest? Is 3 min too little. Thanks!
I'd say that the rest period should be no less than half the interval length. You definitely want to recover as much as possible as the goal is to get as much time in zone as possible. It is actually ok to do a bit longer rest as needed. Example, 2x25min with 10-15min rest is perfect.
@@ChazTurmon wow thanks for the insight! I need to do longer rest periods then lol. I am used to middle distance running training where 3 min is considered "full rest." Keep up these great videos!
Good information. Ty!
Glad it was helpful!
Key is knowing where your MLSS is for these efforts. Knowing that many ppl base all of their efforts on a ramp test protocol, it is extremely likely the FTP is highly overstated vs MLSS. How you do handle this with your athletes?
Great question. I agree that a ramp test over estimates. Personally, do power testing on different parts of the power curve so we can get a clear picture of where ftp is. Then using wko gives me a solid zone or targets to prescribe sst work for athletes.
@@ChazTurmon gotcha. I use lactate testing now at home and really believe that data availability is a game changer
Totally. Wko does a good job and provide those kind of result. I do find that it is pretty darn accurate. It’s Vo2 Mac estimates are pretty spot on with my lab results.
@@ChazTurmon nice! How many L/min you taking up these days??
I'm aiming for a pyramidal approach this baseseason (80%z2, 15%SST, 5%z4+). Do you do more SST than this or how do you look at it? (PS. Great video really informational!)
Honestly that is kind of the approach I am on as well. Currently doing 2 hard workouts a week. When I say hard it’s basically just anything that’s harder than z2 like tempo and higher. The rest is z2 long rides. Really has helped with fatigue and also just building overall high fitness.
As for sst, we haven’t fully moved into it yet. We will here shortly. Been doing a 3wk block of tempo and a bit more in this next 3wk block.
Are you doing them on flat or on a climb?
I was doing the majority on a climb. I did some on some rolling terrain mostly trending upward.
Hey Chaz, how many workouts a week should I be doing at SS this time of the year? Riding 3 - 4 x / wk
Typically id start with 2-3 workouts a week. When you have more training years under your belt you can up the workouts to 3-4 times a week. Currently I’ve been doing 4 a week and then some weeks we up the time but only do it 3x that week. It’s a building progression.
@@ChazTurmon sweet thx! How many of my three rides should be sweet spot? What should the others be?... Thx just picking your brain a bit. Love the channel. Got into it since I was following VC
@@runbikeswim3652 is say you can do 3 of the rides at sst. Do 2 back to back, then do a z1/2 day as your third ride and then do sst on the 4th ride. Should be enough recovery in there.
@@ChazTurmon awesome! Thx!
Regarding 88%-94% when starting off with 2x15's: Is this based on a 1 hour FTP or 20 min FTP? If it is based on 20 min FTP, what do you do when you work up to a 45 min FTP?
Great questions steve. I’d say your ftp is about the result of a 20min power test. So if your 20min test was 300, your ftp would be 285. So sst would be about 250-267. I’d start the 2x15’s there and then work on time at those targets. Eventual move to 2x20’, 2x25’s, and so on. Ftp will go up and time to exhaustion at ftp will also go up. With Wko, I can see what ones ftp is and how long they can technically hold it.
Tnx
I saw chazy boy last summer climbing Towards shaver lake. Part of me wanted to cheer for him part of me wanted to hit him with my car due to my fealty to VC! I did neither just drove by.
Well thanks for not killing me. My wife would’ve been crushed.
Great video Chaz, thanks. So I'm currently in base 1, and doing two mid-week interval sessions - 1) 5x10 mins at 94% of FTP (on the trainer hence being more precise). 2) 3x15 mins at 88%. Where would you suggest I go from here in Base 2? During my 3 week block in Base 1, I've added 10% each week to the interval length.
My main event is a 110 mile, 11k feet climbing sportive in June.
I would add in a maintenance Vo2 workout here and there just to keep that from declining. But I’d really move into some ftp work as that has probably bumped up. Now you can build up you ability to stay at that new ftp longer.
@@ChazTurmon thanks Chad. And should week 1 of base 2, be an uplift in TSS from week 3 of base 1? Or should it be an uplift on week 1 of base 1? Wasn't sure how to add the progression.
@@Oricottage no problem. I would add 5mins to each set as the weeks progress.
Hey Chaz, I started riding my bike again this year, and I am catching up with all the new trends (I dont use a power meter right now when I am training). I used to be good at listening to my body during training sessions so I use the RPE scale right now. I do 3x20 at RPE 6-7, these intervals should be kind of hard but not devastating right (and not feeling your muscles burning too much)? At the end of 3rd 20' interval I was tired but not exhausted. Am I doing this right?
Johnny. First off, the RPE scale can change day to depending on how you feel. It will honestly be tough to answer your question. I will say if you can, get a heart rate monitor. You can at least know the target HR zone to stay in for different types of intervals. Hope that helps.
@@ChazTurmon Thanks for the reply!
Hey Chaz. What's the shortest duration sweet spot do you recommend.
I feel I can keep my target watt numbers more controlled going up hill, but if I NO big deal if I have to continue doing on the flats.
I'm in Florida and would like to do some on the short hills that we do have in Clermont, Florida (sugarloaf)
I’d recommend nothing shorter than 15mins.
@@ChazTurmon thanks
lol most humans: 2x30
drop tyler goals: 2x40s or better get 3x40s
😂😂😂
😂 I have just started doing 2x60s. Did it twice this week so far and have one more today.
How important is the consistency of each rep? Haven't got a route where I can push 40min consistently.
So e.g. is it ok to stop during the rep at a traffic light or descend for a short time?
Great question. Maybe you do 4x20min instead. Or maybe 2x30mins. It can be hard to find a stretch of road that works well. So say you want to work up to maybe 2hrs, then you could do 4x30mins instead of 2x60mins.
Your responses in the comments are awesome, thank you
Please record your next ftp test. Why 20 min over ramp?
Will do. A ramp test I feel doesn’t paint a good picture of your overall fitness. Many people can go very deep for a very short amount of time but being able to replicate that 20-40mins in length is where most people can’t. So a 20min give me a great idea of my max 20min and also where my ftp is in reality to that 20mins.
Last i did 2was x40min with 5min rest
How many times a week? What is it mixed with?
2-4 depending on what you can handle b
Hey there my friend I used to be in that team, and would love to chat with you about training how can I get a hold of you.
Email, in the video description, or Instagram. Name is my channel name.
Am I doing correctly? Wk1 sweet spot 1 hr x 3 times a wk , z2 @40min next day x 2-3
Increase SS volume each week for total of 4 wks then move on to threshold stuff?
Thank you 🙏
Yea, that can work. I'd spend maybe two blocks on it. Like 3 week on, 1 week off, then 3 weeks on again.
Thank you Chaz !! Your training Video helped me tons !!!!
@Chaz Why there is yellow-blue stripe on your collar?
To be honest I cannot remember what it stood for. 🤦🏼♂️
@@ChazTurmon :D
What shades are those?
Oakley
First!
🙌
Hey Chaz, just wanted to pick your coaching brain some more if you got the time. I also follow Dylan Johnson a more mtb n gravel racer endurance racer and he just put out this video ruclips.net/video/yZnrf_Nwvpk/видео.html - just wondering your thoughts. Is Sweet Spot training more the time crunched athletes while ppl with more time should do 80/20? Or does it come down to more race specific? Thanks again for any feedback!
I took a look at his video and honestly my opinion on the matter is the same. Sweet spot training is really the best bang for your buck. Regardless of how much time you have to train, I would go with sst. Now, when you are in the race season and building, I would switch to a polarized model. As you really want to focus on the Vo2 and anaerobic side of things. Plus these two energy systems need more recovery where as sst does not. Sst also helps the body to learn how to efficiently improve its lactate shuttling. On top of this, riding near that sst area, you are still using fats for fuel. As you increase the time at sst, the body will learn to process lactate better and use fats as the primary fuel source. This save the legs and precious glycogen for those hard ftp and above efforts.
Again, when you come out of base season, switching to the polarized method is probably best since now you want to target the more intense energy systems. Plus you want to freshen up a bit for races.
Lay a solid base for the entire year, go Sweet Spot.
Get fast and peak for those few key races, go Polarized.
@@ChazTurmon awesome! Thanks again. I appreciate taking the time to reply and feedback. Honestly, you are one of the few guys on youtube that actually takes time to reply and fully engage in a thoughtful answer. Much respect dude. Fan for life!
I think it is important to engage or else I'm just here to try and make money right? Tyler (VC) does a great job at engaging with his fans too. It honestly is fun and I enjoy the conversations. Especially when it's people that I see comment pretty regularly. Now, as the channel grows, it may be tough to keep up with everyone's comments. But for now, it's super manageable. Thank you for supporting the channel. Means a lot!