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3

Those should both be staple type workouts in your folder. There are basically two types of workouts that you should be doing to increase your speed, and both of them are described fairly well in your examples. The first is a threshold workout - This is a pace that is at or near your race pace, with relatively short recovery. This is the second workout you ...


4

No, because I'm not training as a competition cyclist As far as I can see, very few of the members here are competition riders. If any of the regulars are, they hide it very well. Lets face it: if we were in serious training, we wouldn't be spending our time here :-) I think you need a coach You sound keen on getting into comp riding. Join a club and get ...


3

What is the real goal you are attempting to accomplish? Increasing FTP suggests you're purely interested in improving your TT or climbing speeds. If you want to hang in the pack and be able to make that hard effort when tactics require it you need to do both kinds of intervals. Both kinds of intervals will have an effect on your FTP. The one that more ...


2

In your previous question hill climb tt pacing strategy for short steep hills?, I got the idea that you know where the races will be and can practice on those hills. If that's not the case, find some other hills to practice on. Do practice rides with the power meter. Firstly, by using the meter, you will develop more power. If you want something to change ...


1

I would recommend using your power data to make sure you aren't going too hard out of the gate, like with any time trial. Try to keep your power in the Threshold-VO2 max range, with a high cadence, until you're within striking distance and then drop the hammer to the finish line. More on determining power levels here. This assumes you know how long you ...


1

First thing to do would be to get some data about your max power outputs over different gradients & conditions. So you'll want to know what you can sustain over a 10% 3 km climb, or a 10k climb at 5%. You'll also need to know how this fits into different length rides - you'll be able to output a higher average over 15 km than you would over 30 km. ...


3

Functional threshold power is defined as the maximum power you can produce for one hour. See for example, this blog. Since you know that your events are much shorter, you don't have to be so conservative. And since you know your output for the approximate times those courses take, you should plan that level of output for the race. Even with that approach ...


3

I would look at wheelsets that are for your specific riding style. if you're looking to choose a full wheelset from a specific manufacturer (e.g. Mavic) that includes all of hub/rim/spokes and even tire, then go to their websites for more information. These are generally lighter than a normal wheel that you can build up yourself. If you want to build up one ...



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