Eloy answer is right.  See the whole idea of having a data metric (Watts or Heart Rate) is to have it accurate and precise.  Take two separate days, one where you have eaten well, slept, no stress....then other, office day from hell, you skipped lunch and totally against a work deadline and feel a cold coming on.  Go out and ride 60 minutes of tempo at 250 watts.  Both days the watts are the same, one day avg HR is 160 the other 170.  The STRESS of the workout was the same, the strain was different.  Now, run scenario two. Repeat that workout exact same workout for 10 days in a row and look at power.  each day, power will be 250 watts (if you can do hold it as you fatigue) but I bet you your HR will start to surprise and by day 10 you might see an HR of 150bpm.   The variable of acute life events and chronic training fatigue change the body reaction to such stress in the measurement format selected (HR).

The big question is which will be more predictive of "adaptation" ....the answer is both can be used but the one subject to the least variables (precision) is the best.  

Your sprint point is 100% correct actually.  Say two athletes have the same FTP, 275 watts but one has a 10 sec max of 1,000 watts and the other 600 watts.  They both go out and do 5 x 10 secs at 500 watts as you stated.  Which results in a score of 65 TSS for each.  Is this correct?  Yes, they both applied exactly the same stress.  Now, change the example to both go out and do 5 x max sprints and what will happen?  The 1,000 watts sprinter will go 5 x 900 watts+ and the 600 watt sprinter will go x 500 watts+....now what happens to TSS?  Once gets 95 TSS points, the other 65 TSS.  This is where the article gets it right, the prescription workouts by classic training zones is the flaw.  Andy has consistently stated that the original training zones were DESCRIPTIVE not prescriptive.  Meaning you went out and did the work, then in review said ...oh i spent a lot of time in zone 4 but coaches found it so easy to prescribe as a target, because the norm.  

So a final "secret" when working with my athletes one on one, I never prescribe in training zones (well, in base style training maybe) and once we get into really pushing in what you might call "build" the prescription is typically MAX.  In the general training plans, I cannot prescribe that as to be honest, MAX will be to much for everyday riders like us unless you aggressively monitor fatigue and adjust workouts accordingly.  Some of the new block training plans do introduce this though and might be good option for some still following this thread.

Good discussion, knowledge is power and athlete that have knowledge always train better! 

Back to snow shoveling! 

Tim,
      Something came up today, or nearly came up, that I'm looking to get a little better understanding of.

     I was doing a 20m all-out test on myself this morning on rollers.  I had done one last week, towards the end of a three-week cycle.  I paced myself conservatively with the idea of doing negative splits, finished strong.  So I wanted to repeat the test, start a bit stronger, finish with a higher average wattage.  I figured I had another 6-10w in me.

     The first 19m were good.  I had started slow, increased my cadence over the first 9 minutes, shifted to a bigger gear, slowly increased the cadence in that gear.  Shifted into a bigger gear at 18m to squeeze out a bit more power.  Shifted again just before 19m.  I was about 5-6w over where I was last week.  I was tired, my hr was high, but I felt like I could put it in a higher gear, knock out a strong final minute push the average power to 8-10w over last week.  

     But then, I suddenly felt a tensing in my neck.  As if I was about to throw up.  I tried unzipping my top.  I backed off until the feeling went away.  But then there wasn't much time to recover.  I finished at 1w over the previous week.

      This might be a sign that I was at my limit.  But in terms of RPE, it didn't feel that way.  Everything else, my legs, my heart rate, my breathing all felt like that had quite a bit left.  It almost felt as if my body hit a resonant frequency and that was its response.  

     I've been at this a long time.  This phenomenon has only started occurring to me in the past few years.  It's happened in a few bike races where I also felt like I wasn't at my limit when it occurred.  I've done running races where I've had this sensation, but those times, it felt like it was starting lower on my body, like at my abs, and I felt like I was more ragged in those moments.

      Is it as simple as I found my limit in these moments?  Or does this have something to do with something else? 

mugwump - that is odd.  I do know sometimes cold air can close up and dry out wind pipe, like a "to dry to swallow" feeling that can make hard to deal (makes you feel like throwing up) with but not sure of what is happening to you.  I don't think it is metabolic or an issue with energy, the reality is you should have very little degradation at that point, even at "full effort".  

TimCusick said:

mugwump - that is odd.  I do know sometimes cold air can close up and dry out wind pipe, like a "to dry to swallow" feeling that can make hard to deal (makes you feel like throwing up) with but not sure of what is happening to you.  I don't think it is metabolic or an issue with energy, the reality is you should have very little degradation at that point, even at "full effort".  

Thanks for your insight.  While I keep a fan on me when riding indoors and try to stay as cool as possible.  I was sweating but not, at least to my feel, noticeabley overheating.  The room was probably in the low to mid 60s F.  My breathing wasn't short as it can get at the ragged end of an intense effort.

  

@TimCusick, should I begin the Strength Resistance Training Plan on a Monday? That means Monday, Wednesday and Friday in the gym. At the same time I'm also doing the 1.1 Base Training plan, with rides on Tuesday, Wednesday, Thursday, Saturday and Sunday. Is that how the plans are supposed to mesh? 

IF doing base you should be able to blend the strength training as you see fit as the additional fatigue is manageable in aerobic training (later as intensity picks up, might need to be more careful....best to switch to functional strength plan as bike intensity goes up).  Your schedule is a good start, but I would blend a tad by feel.  The plan is meant to be 3 days a week, doing more than that can be a tad much.  

Hey @TimCusick do you have a preference for HRV measurement tools/apps?

Sometimes it seems like my form takes a forever to come around (for me). Today I completed an FTP test and it was a solid 19 watts higher than one taken at the end of January. I’m not bragging as my FTP was pretty darn low in January, but it’s gratifying to see concrete evidence of improvement after (mostly) following Tim’s training plan. Now if I can find another 19 Watts I would be super impressed!

You've got a bike engine Patrick, it takes time to get all the cc's online

Great work Patrick!  

Tim, I need to move my training plan out a week.  I was off the bike for 10 days (was at least backpacking and backcountry skiing, so still keeping my legs moving) and am not ready to start Build 1.  This week will be spent just getting back in a rhythm.   Is there an easy way to do this in Training Peaks?  If this has been explained before, please point me in the right direction. Thank you

@TimCusick Next week is supposed to be week 18 build of the season plan but I will be away with family Sun-Thu and off the bike during that period. Can I simply move week 18 to the following week? Would you recommend that I treat week as a recovery week (I just completed test week) or try to hit gym in hotel? Thanks 

Is it just me or did the sessions in Training Peaks end this week. How do I load the next phase?

@Jeff Condon The question isn't how, but which plan. You're probably on a 26 week  plan which is coming to its conclusion. Mine is ending in a week or two. Question is which plan do each of us want to load next. I suspect that @TimCusick will ask us to specify our goals so he can direct us to the plan that is the best fit. 

So here is my question for Tim: My mail goal of the year will be to have a strong CX season from September to December. I want to continue to build strength and participate in scattered local races throughout the next several months, but none of them are really A races. I may do a 40K TT or two, try a mountain bike race or two, hopefully get out to the supra threshold pain cave that is Floyd (Tim: Tuesday night race series), and maybe get out to an out of town hilly race (I'm looking at you Capital Region), but if I am honest I am mostly looking to have fun and build a strong foundation for CX season. What would you recommend in terms of training for the next several months?

Makes sense @PatrickGrehan I didn't see any plans on the site beyond the 26 week plan. @TimCusick please let me know how to move forward with the training program.  Thanks. 

@Jeff Condon you can click here to select your next plan: https://www.velociouscyclingadventures.com/kissena

Thanks @debimartin I went through the process and requested a promotional code. Let me know if there's anything else I need to do.

@debimartin , I'm in the same place as Jeff and Patrick.  I went through the link provided, and I was looking for something specific to maintaining existing fitness levels, and being competitive in local crits / races, etc.  I won't have a race any longer than 1:30 through August and my ability to train is pretty limited over the next 3 months.  Maintaining 10 - 12 hours a week is likely not going to be feasible.

Are there training plans that you or @TimCusick could suggest?  After reviewing the site, there wasn't a training plan that truly jumped out at me for enjoying and competing for the next 3 months.

Thank you!

I am going to assume most of those asking for plans have some solid base and training around 10-12 hours a week.  If your base is "good", I would do the polarized 80/20 plans.  I am not a big fan of 80/20 training all season long but it is a great way to peak and stay peaked for 6-8 weeks (maybe a tad more).  These are harder, more intensive plans but not as time consuming.  THE KEY to success is go HARD when it says go HARD....and go easy when easy is prescribed.  Most self coached athletes fail doing 80/20 as they ride too HARD on the easy day.  Fight the desire and go easy :-)   

For those with a limited or "ok" base, try the Save Your Season Plans.  They are intensive but not in block 80/20 format so better at building off of a little lower fitness.

These plans are 8 weeks of "peak" plans and you can see where "racing" fits in.

Hope that helps.

Doing 'em 80/20 plans.

It always amazes me how these workouts are designed: super hard and uncomfortable, but just right below the pain threshold were one would quit.

Sweet!  Keep up the great work!! 

TimCusick said:

https://www.pezcyclingnews.com/toolbox/polarized-training-simplified-for-cyclists/#.WyHiYC3Mwb1

This article is awesome, it explains 80/20 so well!!

I picked the 80/20 plan based on your suggestions, Tim. Reading this confirms it is a good choice, as I have spent most of the season in SST/Tempo world. Understanding it the plan so simply will help achieve the goals -- and keep me easy on the easy days!

Looking forward to new fitness! Thanks, Tim!

Today was test day for my FTP 80/20 cycle.

Find myself with an improvement of 10 watts in my FTP, which is way more than I expected! 

Thanks, Tim!

-- altho, I confess some worry about the new numbers I'll have to hit in the next cycle.

cheers! 

Sweet!  The reward for your hard efforts and excellent achievement???  You get to ride even harder...yay!!  :-)    Nice work! 

Hi Tim, 

I’m starting to think ahead to CX season and was hoping you could clarify the difference among your CX plans. Specifically there are “10-week to peak” and “8-week intensive block” plans. Also for those of us who are masters racers with experience and having raced on the road this season would you recommend Masters plans or the non-masters plans? Not sure how they differ. 

This year I followed your full season road plan followed by an 80/20 plan for some summer TTs. I plan on going to the state TT champs on 15th. Afterwards I will take 4-5 days off followed by a couple of days of endurance before starting a CX plan. 

I am sure several guys would like to hear your thoughts. 

Thanks

Sorry slow reply.  I had planned on uploading a group of new CX plans by August 1st so might want to sit tight till then.  I typically recommend a break in late July / early August then an 8-12 week training program (break depends on event timing and needs).  12 weeks if you need some aerobic rebuilding (so first cycle is more about building aerobic fitness), 8-10 weeks if feel the aerobic fitness is good.  The plans are each somewhat unique but will follow the same principles.  I post an 8 and a 10 for the above mentioned reasons, just fitting into the schedule.  I will post here when I push up new plans.  

Also, we did a CX webinar did we not?  I will look and post that also.

For the masters plan, that always hard to say.  Personally, I am 52 and would still do a regular plan and just sprinkle in some extra rest days when tired.  The generally short training season of CX allows for this but need to be smart about listening to the body, give yourself 2-3 extra rest days per cycle when tired. 

Hi Tim,

The new 80/20 CX plan looks intriguing. Assuming good base fitness and a desire to race cross from early September to mid December, what plan or combination of plans would you recommend? Is it feasible to use the 80/20 plan for the cx season?

thanks 

If you have avg to good fitness and like the "polarized" format, the 80/20 plan will be a good choice.  If you look at the article I wrote, it really isn't 80/20 it is more like 70/30 so enough hard days to satisfy CX

Hi @TimCusick I've got a question for you about nutrition.

I don't get out on longer (3-4 hour) rides as often as I'd like and when I do I'm profoundly ravenous when I get back. I eat about 1g/kg of body weight per hour of carbs on the rides so I'm definitely not starving myself on the bike - but when I'm home it feels like my body wants that 2-3k calories I burned back right now!

What's the latest on how to replenish after big rides?