Hello, this year I have already done 2 races in the granfondo mountain bike and with the training done by jack I found myself well, now I want to concentrate
On my biggest deficiency, I push below the threshold in the plain and false plans. I explain, if I find myself a climb with slopes from 8-9% I can push even 230, 240 watts constant, my FTP is 250 "But if I’m on the plain, I can’t even get over 200 watts on a constant basis, and in the race this penalizes me a lWhat kind of workout could I set up with Jack or the new AI function to improve this? ot.
Si effettivamente la traduzione non è delle migliori scrivo direttamente in italiano.
Allora volevo dei consigli su che tipo esercizi fare per migliorare a spingere in pianura perché co.e spiegavo nell’altro messaggio faccio molta fatica a pedalare in z3/z4 in pianura o nei falsi piani invece nelle lunghe salite anche molto ripide non ho problemi.
Hello, I calculated the FTP by doing the appropriate tests over the years, I can keep the 200 watts even for hours during long outings, the problem is that when I find myself on the plains or false plans I find it very difficult to maintain them, especially in the race, and I was looking for advice on how to improve this thing.
I think you can suggest to him to do some progression on the flat to start.. then when he reach a good level for example 3-4x(5z2+3z3+2z4) start to add some flat intervals like 3-5x4-6’z4… another good work can be block of z4 with high/low cadence
The first example I gave is Z2, Z3, Z4 progressions. I said start at level 5 but if you are trying to get strong (hit your peak) in the next 4-8, then start at a level that feels moderately hard now.
The second part he said is high and low rpm threshold blocks. Below is level 18 for coach jack. You could do 4 weeks progressions and then swtich to 4 weeks of blocks for example. Or if this is your main focus do each week 1 of each.
Below is the 10th week starting at level 10…. It’s pretty brutal. You need to find your own starting point on both of these but if you are feeling pretty strong now then level 5 for both is a good guess.
