BikeMax

Yes - I will be up for both seminars, and the coaching course.

It's gonna be easy once you have finished your coaching course with Hunter

You are going to have to be a "touch" more specific than that

is it a good idea to to L4/L5's in 3 consecutive days? I am going to let your coach answer that... Depends on a lot of other factors - I am only getting 4 weekday sessions of an hour each, so I can get away with it mostly - the 4th session is often easier in terms of overall load but still some high intensity.

did one yesterday' date=' and have another one coming tomorrow morning! today only 1.5hrs L3 at my indoor FTP - going to be boring on the IDT every time i start the pyramids i think that today i will add in an extra L5 and L6, but after that second L5 i just want to throw up & sell my bike(s)!!!! ...maybe tomorrow [/quote'] L3 on the trainer is a no go for me - would rather do more L4/5 than that..

Tell me about the recovery' date=' does it have to be so long? Do you advise short recovery periods? [/quote'] You're going to need that sort of time to recover sufficiently to ensure the next interval is at the right power level (anaerobic work capacity forms a large part of an interval of this length or less and needs about 3-4 mins to replenish a little)

You may be better off focusing on the longer intervals (?20 mins) and some V02 max work - say 6 x 4 mins @ 90-95% with 4 min recoveries.. But well done on getting the session done.

Well done Mich - keep that up twice a week and watch your performance improve

www.analyticcycling.com

Great insert - a lot of tough questions, and a lot of info to get across in a very short time frame. Well done Bruce

Gonna keep me company again? No offence (i like you very much) but I hope not..

Well done - it really is a great session and takes focus and strength (mental and physical) You should consider the "Bruce" special pyramid sesion,which I have been doing for a few weeks now and love; 1 x 20 @ 80-85% (a little easier than you did these at) 1 x 10 min spin easy 1 x 4 min @ 95% (basically as hard as you can sustain for 4 mins - gonna love that) 1 x 4 min spin easy 1 x 1 min @ Max for the duration - seriously hard 1 x 4 min Spin easy 1 x 1 min as above 1 x 4 min easy 1 x 4 min @ 95% as before 1 x 4 min Spin easy 1 x 20 min as before Fall off and feel great at having completed a real good workout.

4.3 w/kg at threshold (60 min power) is not going to see you with the top elites at this point - 4.6 w/kg at your goal weight is getting closer but I would suggest that to be competitive it is necessary to be about 5 w/kg or better. Some of the top vets are at this level.

Or it is because I did most of my L4 intervals on hills and not enough on flats? I don't think so - it is the intesnity that matters and not the modality. Your CV system does not know if you are climbing or not... Lets turn that back around - if a higher cadence increases HR without increasing power, then by riding at the self selected best cadence then you are already finding the sweet spot and riding in it... How many times is there a steady 20 minute effort in a race (where you get dropped) ? I think that you get dropped in these scenarios beacuse of the constant surges or shorter peaks into higher power - not because you can't ride at FTP on the flat. Over complicating things for no gain IMO - if you can output more power at a given duration then you will ride faster at that duration. Training those durations using established principles is the way forward.

What is your weight ?