Sunday, April 27, 2008

Typical Build 1 Workout

Here you see a typical Build 1 period bike workout for a triathlete who races at the Olympic distance or a road cyclist who does 30-40k time trials. Heart rate is in red and power is in black on this chart. The duration of the workout is about 2 hours and 15 minutes.

Note that about 44 minutes is spent at 90% to 120% of functional threshold power, or FTP (also sometimes referred to as lactate or anaerobic threshold power). This is a challenging workout with all of the ingredients to improve the athlete’s muscular endurance, the key limiter for such events. Over the course of 8 weeks I would like to see this rider extend the time at 90% of FTP and higher to an hour or more. The hill intervals will develop greater force to allow the rider to eventually push a bigger gear. Ultimately, that is what bike training is all about: the capacity to turn a bigger gear at the same cadence. Improving muscular endurance will help to achieve this.

Preceding this workout, in the Base period, the rider developed aerobic endurance, force, and speed skills, and began the early stages of muscular endurance training. Most workouts at that time focused on only one ability at a time. But these abilities (and anaerobic endurance and power) are now brought together in the Build period with workouts that combine several abilities to simulate the challenges of the A-priority races on the athlete’s schedule.


At April 28, 2008 3:56 AM , Blogger JeanVW14 said...

Thanks for the sample Joe... It's great to see WKO examples of what you are having your athletes do in the various periods to really round off what I've read in your training bible. Hopefully, you'll provided samples for all of the periods ahead of next season for me :-)

Keep 'em coming!

At April 28, 2008 11:47 AM , Blogger rick said...

interesting to read about hill intervals for training even on flats.

training with power has helped me here because i notice my LTHR is higher on hills (can hold 176 for 30 min) than on flats (where i think i'm closer to 170 for a LTHR).....yet FTP seems to stay more constant, for intervals of 30 min or more .

is this normal ????


At April 28, 2008 12:03 PM , Anonymous Anonymous said...

Hello Joe,

I'm curious as to your thoughts on the duration for each FT effort. Over the course of the "Build" period, do you advocate increasing the total amount of time riding at FT by doing longer duration intervals (i.e. 15-20 minutes), or increasing the number of reps of shorter intervals (5:00-8:00 minutes). Maybe alternate every other week?



At April 28, 2008 2:45 PM , Blogger Joe Friel said...

Rick--No, I wouldn't say it's normal, but I've seen it before. When I see it I always try to confirm that we have FTP and LTHR right.

At April 28, 2008 2:49 PM , Blogger Joe Friel said...

Scott--Ultimately, you'd like to be doing long efforts at FTP, especially if you are training for 30-40k type of TTs. But if this causes a drop in power, esp in the last few, then it is not beneficial. Total time accumulated at FTP in several shorter intervals (so long as they are at least about 5 minutes long) is more valuable than a lesser accumulated time time but longer intervals. I hope that makes sense.

At April 29, 2008 7:31 AM , Blogger Vaughn said...

Thanks for the last couple examples from WKO, Joe. Very helpful. How would a build workout like this change for Ironman preparation (assuming proper base work)?


At April 29, 2008 1:03 PM , Blogger Joe Friel said...

Vaughn--This is not a workout that you would do in the Build period when training for an IM. I often have athletes do long intervals at zone 3 power (75-90% FTP) with short recoveries followed by a long steady state at upper zone 2 power (70-75% FTP). For example, within a 5 hour ride they might do 5 x 20 minutes at Z3 power (5 minute recoveries) followed by 2 hours at upper Z2 power. This is a workout for a competitive level triathlete.

At May 9, 2008 8:40 PM , Blogger Cristian said...

i'm training for a half ironman, how would be a workout for this distance? How many workout like this in the week can i do? This workout replace long easy workout in the weekend?.

thanks for your time


Post a Comment

<< Home