2. Time Trial Training
2.1 Muscular Endurance
Is important at every type of cycling and can be very useful for time trialling, it gives you the ability to ride with low cadence at high power output. A good workout is 4 x 5 min cadence ~ 60, with watts around 85-100% of your FTP. Starting doing those intervals start with 4 x 5 min at 85% of your FTP and steadily increases duration and intensity with time (every 1-2 weeks).
2.2 Functional Threshold Power
Like we mentioned before all is getting to your FTP (Functional Threshold Power) it describes your potential as a cyclist and gives you the ability to ride faster. Very good intensity to increase your FTP is around 93 % of your Functional Threshold Power. This “place” is called the Sweet Spot. Typically workout would be 2 x 20 min effort at 93% of your FTP with warm up and cool down. The same rule applies here, with time increase duration of intervals base on your goal event and intensity up to 100% of Functional Threshold Power.
2.3 VO2 Max
is a zone between 100% – 120% of your FTP, that is where you can just spend around up to 8 minutes. That is where your body learns how to deal reduce your lactate level. Good starting workout is to do 4 x 3 min at 120% of your FTP.
2.4 Motor Pacing
Is a very advanced technique for advanced cyclists, but can be very effective with keeping high speed and getting used to very intensive and fast workouts. We wouldn’t recommend as long as you have a trusted person driving and clear road, it can be done on Velodrome.
2.5 Recovery
And never forget about recovery! Between intervals, so you can do the next one in 100%, recovery weeks and between every single day, read more about recovery here.