Increase FTP With Less Threshold Training
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- Опубликовано: 6 сен 2024
- Why did we ride at threshold ?
Why should we still ride at threshold?
What should we do to increase ftp?
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Why did we ride at threshold?
* Riding solely at threshold in order to increase our lactate threshold is somewhat of an outdated training philosophy. I’m not knocking it! I was brought up on a threshold model, and did well, but I now know that it was not optimal. So, why did we utilize so much threshold training? We were under the impression that this was how we would increase it: ride at threshold, you’ll adapt, come back stronger, and push higher watts.
* This does not improve the lactate threshold which is related to your FTP
Lactate threshold is the inflection point where lactate exponentially increase, whereas FTP is the power you can put out in a quasi-steady state for around an hour
why ride at threshold?
* Increased endurance at this power
* Increased muscular strength
* Familiarity with tolerating these levels of lactate.
What should we do instead
Vo2max intervals
over unders
some threshold
test #s at threshold
Constant power intervals should still be in your training diet for most of us, but NOT the main driver of FTP improvement.
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Been following for a bit. I think you and Kolie Moore are the best in the business. Your videos and topics are excellent. Thank you.
wow, thank you for those kinds words! I truly appreciate that! I'm glad they are resonating well you with; good luck!!
Good to hear this. I'm just about to finish a 3 week block of over-unders and long VO2max intervals. 1 of each per week. Wanted to try something else instead of steady threshold work. Curious of the results.
i'm sure they will do the trick! make sure you get some solid rest afterwards! tough block!
Thank you for your informative videos. In my case, I've noticed that regular threshold intervals don't really work for me, first, because I don't really see a substantial improvement and second, is that it's kind of boring and mentally demanding at the same time, it drains me just think the day before about those threshold intervals . Instead, twice a week for the last two weeks I've been doing a 20km Strava segment in TT mode, then 3 all out 20 sec sprints to exhaust my system, finally, 20 min cooldown and I'm done. I compensate all that with a good amount of rest and easy zone 2 rides in order to allow my body to grow stronger and I'm starting to feel stronger now. In my last TT my average power was 12 watts higher. I think what matters too is what keeps you engaged and motivated. Thinking about beating my own TT PR's will eventually lead me to increase my watts overall.
you're crushing a huge mental component to this! that's awesome!! and at some point, you might find that same motivation from purely power #s in the intervals; esp if your training moves outside more. either way, keep getting after it!!! 12w increase is legit!!
You give a shoutout to every one of your new subscribers. I never heard your shoutout have to me. 😅😅😅. Keep up the good work. Love the content.
Antony! haha sorry that didn't last long. But SHOUTOUT TO ANTONY!!! thanks for tuning in, we appreciate you!
Good shit, BH! I def haven’t been training for that long but I just got a huge bump form doing 4-5x8min work once a week after getting my TTE up. This def confirmed my new bias haha.
lets goooo!!! those are a great way to get it cranking!!
I really envoy these videos. I have always loved casually cycling, although I only have a short 3-4 months a year to ride in Canada. I have finally started incorporating actual training over this winter. It's very confusing how to improve my FTP, Vo2, etc with so much info online and the majority of plans behind paywalls. Hopefully this channel will provide me with some great guidance as just a person who rides for fun but still wants to improve my performance
glad they've been helpful; there's a lot more info on our blog as well! www.evoq.bike/blog
Really like these short format videos, and your desire to teach us all. Much appreciated 👍
Glad you like them! trying to cut out all the fluff and just add in the actionable items. thanks for watching! wouldn't greatly appreciate a thumbs up on the video and subscribe if you're into seeing more of them. cheers!
@@EVOQBIKE subscribed and all the likes! Thanks guys.
Thanks to you for the INFO, time crunches folk need direction too. I’ll look you up on peaks again, I like what your saying TY
yes yes!! good luck MD!
I agree with you. Threshold intervals is not for me. They are too taxing and I don't feel any real improvement over time, they are relatively long, mentally demanding and as you said, they are not the best way to create physical adaptation. Instead, I do 30s all out efforts in between my rides 3 times a week and one dedicated day for sprint repetitions and my 20 min power increased by 16 watts in 8 weeks. Maybe this works for me and not for others.
most importantly, you found something that works for you!! keep up the great work!
Longer sweet spot intervals are also beneficial, you can work upto 90 minutes straight. Start with 3x 30, then 2x 45, then 30 + 60, then 90 straight.
personally I'd ride above FTP to increase it, not longer Sweet Spot
Thanks for the video. What exercises in the gym would you recommend to increase leg strength (especially the quadriceps)?
thanks for checking it out! I haven't done these, but a lot of guys like squats performed with a plate or wedge under their feet to focus on the quads. Right now i'm focused on squat, deadlift, overhead press, and bench, with some secondary and tertiary lifts. i'll be posting more on it soon!
I first heard the term "Lactate Shuttling" from reading one of your articles but forget it you mentioned HOW to do them. Are over/unders like 2'VO2/6'SS, the same as Lactate shuttling? If not, what would lactate shuttling interval look like?
check out this reel! instagram.com/p/ChX4WHDg4h2/ we'll post more there...i'd go easier than SS to start, and much shorter. 6m is long.
You mentioned that to push your FTP, we should do intervals above FTP.
recently I did 2x20mins @103%FTP (You mentioned about doing FTP intervals above FTP) (15 mins recovery in between, I wasn't able to shorten it, there was a descent and i was looking for water :), next time I'll shorten it).
does it mean that my FTP is already a bit higher probably? (however i pushed myself to the max on those 2x20min)
or maybe O/U are better now?
close to my home I have 10-20 mins climbs, which I use for training, and of course it's super hard mentally (but I do intervals all time, at least once per week, so head stays strong).
I'm not focused on vo2max now, I think it's quite high (59-60 according to Garmin, and FTP 3.77W/kg, 44y old).
my main target for march,april (and probably the rest of the year) are gran fondos (with 15-60 mins climbs, 150-180km total, >3000m elevation)
no, that should be feasible at 103%...this is an old video so cant recall exactly but usually above FTP to me means 110%....if you're doing that 20m, it might be time to recalibrate
FYI garmin vo2 usually a bit wonky
good luck!
Question about "hard start" Lactate Clearance workouts. The start at 110% really ups the price and limits the actual O/U repeats. Is it worth it or should we dial down the start and increase the repeats? No doubt it produces hard session but most other training systems are not aggressive in the starts. Your views?
it depends on your capabilities. I'd start here: instagram.com/p/ChX4WHDg4h2/
Then yes, the hard starts can be 3 minutes, or 4 minutes, and varying % of FTP based on the athlete....you want to get through the set, and it should be very challenging by the third set.
I am def more on the aggressive side. Need to push that envelope if you want to improve! Not just "work out"
@@EVOQBIKE I get that. I do push, many times to failure but my point is that I need something in the tank to honor those over unders at 113-115. Prioritize not wimp out. My FTP setting is now at 250, I have many holes but improving. One year in, 8 months evoq, heading to 71 now.
prob dont need/want to go to failure every time, they might be a bit too tough. honestly hard for me to answer this not knowing all about you as an athlete (how anaerobic u are, normal length of intervals, many variables beyond the scope of YT comment box). Def bring this up with your coach to get a more detailed answer! Lets go, 71 and crushing!!!
@@EVOQBIKE thanks, yes I discuss with Landry. Just wanted another perspective from the EVOQ hard ass. 😉
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Hang on. The title of the vid is raise FTP without doing as much threshold and the key takeaway is “do more over and unders”. So……do more threshold (in a different shape). Hmmmm
hey! ayyy, hmmm. Was that the takeaway? argh this video is quite old so cant recall, but if so i should have clarified "less constant power threshold"