when I have a power zone range to follow for a workout (particularly sweet spot) I tend to gravitate towards the upper end of the range, and even exceed it by a few watts, for much of the interval. I think it’s a psychological thing that I tell myself I need to be above the target. Will that have any negative impact long term? curious if others here find themselves doing the same?
Hey buddy!
I think many of us probably do that. Just this morning on our coaching call Coach @Isaiah gave me the reminder that I have a zone for a reason and to use it. It doesn’t always have to be the top end; especially, now coming into trainer season.
Tim and coach Isaiah are correct! You have a zone for a reason. Stay within it! It’s great to ride at the top end - only go above if that’s what’s called for! #FTfP!!
-Coach Allie
Thanks Tim and Coach Allie! I’ll work on shooting for the middle of the range.
Hey James! You don’t always have to shoot for the middle of the range. As Allie said, riding at the top of the zone is great, especially on days you feel good! It’s about listening to your body and using the zone; the top end of the zone is great for days you’re motivated or have good legs, and the middle part of the zone is a good target on days where you know you’re a bit fatigued.
I’ve found that if I’m able to consistently ride at the top of proscribed zones in workouts, it’s time for an FTP test, as it’s likely a bit higher!
I try and do a “negative split” more or less. This applies both to the interval and to the sequence of intervals. Basically, my number one goal is to complete every workout and do all my working intervals within the prescribed range. To give myself the best chance of doing that, I start each interval at the low end and creep up as I go.
Beyond that, I try to have my average watts for each interval increase that is, I try to get a higher number with each successive interval. Say I’m doing 3x20 SS intervals and my range is 280-300W; on the first I would try to average 280, the second 290 and I would try to hit 300 for the final.
I think this replicates race situations a bit better but mostly, it keeps me from going out too hard and failing later.