Complete 10min of active stretching then ez jog for prescribed time
Goal: Easy running builds a platform of fitness through a variety of mechanisms.
-Promotes bloodflow enhances recovery to prepare for next session
-Strengthens tendons and ligaments
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.
Form Cues: Think about maintain good running mechanics throughout the duration of this run.
-Relaxed arm swing
-Footstrike beneath hips
When in doubt: SLOW DOWN
This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.
Steady endurance run at Z1-Z2 HR
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.
Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.
2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg
MS: 20 reps each exercise]
Standard 20min Functional Threshold Power (or Heart Rate) "FTP" test. Ride ALL OUT at the 5min- and the 20min-section. Start strong and try your best to hold on to an even, but almost unachievable, pace.
To estimate your FTP, subtract 5% from the average power for the 20min section. Subtract 3% from 20min average heart rate and you'll have your FTHR.
After this, all your rides will be primarily based on your FTP zones (power or heart rate), and you will use RPE as a supporting metric to gauge your efforts.
Recover and spin out the legs from the hard FTP test effort. Do this immediately after you complete the whole FTP test ride.
Power at .0.40-0.60 of FTP