Types of Rides: 1 weekly FTP Intrinsic (IA) ride, Variable Extrinsic (EXT) FTP (Low Threshold / Sweet Spot), Variable Ext FTP via Lactate Clearance, LOW ENDURANCE (65% Z2), & Cadence Work.
Purpose: We do the same FTP IA W/O each week. We are looking to for changes in power, hr, and RPE week-over-week. We use the same free-style / Fartlek SS ride each week as a break from structure that serves a purpose. The purpose of this ride is to HAVE FUN, while naturally adding in elements of lactate clearance and lactate utilization to achieve a higher stimulus. We put the IA and EXT efforts back-to-back for a really hard hitting 2 days. We then follow an A-B schedule were in the A weeks (1 and 3) we add stimulus with volume, shredding CNS fatigue and in B week (Week 2) we cut the volume, but add in a targeted FTP-EXT workout (3x21) that focuses on LC.
Primary Goal: A fun break from structure with a purpose and low stress. This is super simple for a reason: drop mental stress. No thinking.
Secondary Goal: Build aerobic fitness utilizing mid-intensity intervals with dynamic/variable High-Intensity (FTP-MA) sprinkled in. We are pushing out our TTE and building stamina by pushing/pulling up the first lactate threshold, LT1, as a component of FTP. As the intensity of aerobic rides increase, so does our body's creation and utilization of lactate as a fuel. The better we can train our body to utilize, tolerate, and clear lactate, the better we will be at riding mid-to-high intensities.