Despite these intervals only being 5-minutes in length, they back the same training punch as much longer Sub-Threshold efforts with the added bonus of stimulating your MAP and AC at the same time. Each 5-minute effort starts with a 30-second MAP effort, 4-minutes at 95% of FTP, and then a final 30-second surge above 100% of MAP.
The first 30-second effort digs you into an anaerobic hole. Even though it is a MAP based target, your Heart Rate and Breathing rates (and thus ability to deliver oxygen) are still low, so your body has to produce much of this power anaerobically. By the time you settle into the 4-minutes at just below FTP, your body will have produced an excess of metabolites responsible for that burning in your legs. Only by riding below FTP will your body clear them out since FTP is the tipping point where your body is producing them at the same rate it is clearing them. By holding you at FTP, your body is unable to clear out that excess, forcing you to deal with the associated discomfort for the next 4-minutes. Capping the effort off with a final 30-second surge requires that you dig into what is left of your AC, while your body pushes you close to your VO2 max, or the point at which your body is using as much oxygen as it possibly can. The net result is a session that is great for improving FTP, MAP, and AC, regardless of your strengths and weaknesses.
Each 4-minute segment at just below FTP will end up feeling harder than it should, given your body is forced to stew in whatever excess metabolites you produced in the first 30-seconds. While it will be unpleasant, you should find it never really gets MORE unpleasant. Mentally this preps you to have confidence in longer sustained FTP efforts, as you see that your body can hold onto those levels of discomfort for a significant amount of time. The final surge then shows you that even when you have been feeling that uncomfortable, for that long, your body still has something more to give. This session shows that you can sit at a higher level of discomfort for longer, and even after that much discomfort, you can still dig that little bit deeper. WICHTIG:
Material das du mitbringen solltest:
- - Eigenes Schweisstuch
- - Radschuhe oder Turnschuhe
Jedes Bike hat SPD (MTB) und Körbchen, ausserdem haben wir auch einige Pedale für LOOK Delta und LOOK Keo / Shimano (Rennrad) Systeme
- - Trinkflasche (am besten mit isotonischem Getränk)
- - mit Vorteil Radkleider oder bequeme Fitnesskleider
Solltest du ein Herz-Kreislaufbeschwerden haben, bitte VOR dem Training beim Arzt abklären ob du intensive Trainings mitmachen darfst. Wir können keine Verantwortung übernehmen. Teilnahme ist auf eigene Gefahr
Jedes Training dauert zwischen 45 und 70 Minuten.
Bitte sei pünktlich, da wir das Training möglichst ohne grosse Verzögerung starten möchten.