Oh yes, and I realize you might mean change specific sequences. You can always create multiple plans each on different days with specific sequences in the custom option and set each sequence to upfront z2 for example. Let me know if I need to explain that better.
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So several weeks into the Dynamic Force work, I can see what you mean. The low cadence even at the same 120% FTP does get results and make sense. It’s not a very taxing workout even though it says it falls into the VO2 Max category, the TSS is pretty low and I don’t really feel like I get much of a workout other than what it’s designed to do.
A couple of questions, why only 30 second efforts? Why not 1,2,3 or more minutes long? Matthew Riccitiello whose from here in Tucson also and is an accomplished climber with Isreal Premier Tech does some low cadence intervals on Mt Lemmon that are several minutes long in duration. Looking over all the DF workouts by CJ, none are over 30 seconds. What’s the rationale?
Second question, because the DF workouts aren’t terribly taxing, could they be paired with some threshold intervals either before or after in order to get that type of training done in the same week? I currently have no threshold training in my current CJ plan even though my target events are a 20 mile (32 km) hill climb event and a 40 Km TT.
I’m on a polarized plan with 2 interval sessions per week. Tues DF and Thurs VO2 Max. Would it be reasonable to move the VO2 max workout to Tues, and the DF with maybe a 2x8 or 10-15 min block of over unders tagged onto the back of DF intervals in order to get that Threshold work?
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So we also have SFR workouts which are low cadence and go to a few minutes. One thing you want in low cadence work is the quality to be very high as they come with more risk. So stressing your cardiovascular system puts more risk at the quality being lower and it’s really the strength intervals we are focused on. Many people feel like they need to be pushing it hard all the time, it’s more about getting specific adaptions. Now I am not saying you could not benefit from doing longer ones, you might.
I will ask Andrea if their is any downside to pairing high force with some aerobic intervals. One thing you find is that doing too much is a common problem and part of what a good plan or coach are helping avoid. Also what you find is different people respond differently to stimulus and paying close attention and fine tuning and personalize your plan.
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Ok I asked Andrea. So what he said is with DF or SFR you are trying to cause specific adaptions and you want to minimize other stressors not related to those adaptions. So what he does some times is combined SFR and DF into a single workout. This gives you the longer duration strength and the shorter ones without the excess lactate that cause double stimulus recovery needs. So he would not recommend them on the same day.
He said it’s better to just insert the threshold on another day. Remember you are doing polarized but polarized days is not something pros do. They do limit total high intensity but they also start from 0/100 or 5/95 and build to 20/100 for time in zone… Seiler suggests 10/90 TIZ for the entire year which is not a periodization model that pros or many elites follow.
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Thanks for the reply. Somewhere along the line in the forum I missed that DF and SFR weren’t the same thing exactly. My mistake. Good info on not stressing 2 different systems in the same session. I would definitely like to find a day to add even just a little Threshold work but this is difficult due to life. i will figure it out. Of course not overdoing it is key. I’ve done well to balance this out and have stayed consistent taking the rest when needed.
In looking for SFR workouts by CJ, I am finding nothing. Plenty from other users, again maybe I’m not searching correctly. If this is not already a feature that I’m just not tech savvy enough to find, could you include a search feature where one can search by a user name for workouts? Specifically, I’m looking for the CJ workouts. I can create my own, but it would be nice to be able to reference the Maestro himself.
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Actually CJ does not have workouts in the workout library (on purpose). You need to generate a CJ plan. Serious Italian has them for example. Yes actually normally it’s recommended to start with SFR and upgrade to DF… but you can do both at the same time as well.
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