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25
February
2021

Advanced Training Wk 2 – Threshold Training

Advanced Power Turbo Training Program Week 2 – Threshold Training

  by SportActive

 

 

 

In Week 1, we worked on your endurance. This week we focus on Lactate Threshold Training. The better your lactate threshold, the better you will compete. Your lactate threshold is the highest intensity you can ride for 1 hour before lactate builds up in your blood and you hit the wall.

The idea behind Week 2’s training is to increase your power, and in turn your lactate threshold.

As with Week 1, you will be using your Functional Threshold Power (FTP) to train more effectively. If you haven’t already, determine your FTP as you will need it for Threshold Training.

You can see Week 1 – Endurance Training here.

You will need a power meter to do the exercises.

 

Your Schedule for Week 2

  • Day 1,3 & 5 Threshold Training

  • Day 2,4 & 6 Recovery

  • Day 7 Rest day

  • Warm up: 15min

 

Exercises for Threshold Training Week

Threshold Training 2-2.3 Hours (Days 1,3 & 5)

5min at 86 to 97% FTP with cadence 100 RPM, followed by 5min at 60% FTP@ Cadence 80 RPM. This is to wake your system and prepare for what’s to follow.

Efforts

Your efforts can be either 10,15, or 20 minutes. Choose one you can sustain, e.g., 15 min. Whatever you choose, apply it to the whole training session. So if you choose 15 min, use 15 min for each effort.

  • First effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100

  • Recovery time: 15 min @60% FTP Cadence 80

  • Second effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100

  • Recovery time: 15 min @60% FTP Cadence 80

  • Third effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100

  • Recovery time: 15 min @60% FTP Cadence 80

  • Fourth effort: 10min /15min/ or 20 min at 86 to 97% FTP with Cadence 100

  • Recovery time: 20 min @60% FTP Cadence 80

  • Cooldown: 15min

It is important only to drink during the recovery sessions and not during the intense efforts.

 

Active Recovery: 1.0 to 1.30 hours (Days 2,4 & 6)

  • Warm up: 15 min @48-51% of FTP

  • 30min to 1 hour @62% of FTP Cadence 90-95 rpm

  • Cooldown: 15 min @ 48% of FTP

 

Improving this aspect of your cycling, you will compete better in sportives such as the Mallorca 312 or Marmotte Alps.

Next week, you’ll improve your anaerobic VO2 Max. Stay tuned.

 

SportActive – Faster, Fitter, Stronger

  

  

  

   

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Categories: All topics, Cycling

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