Raising my FTP Power with my favourite 4x8min Intervals😰

Рет қаралды 14,954

3 жыл бұрын

Oooff! A tough one! The goal of slightly over threshold workouts is to extend high power over greater durations. By riding only slightly above my current FTP, I could become accustomed - both physically and mentally - to a workload just beyond my current sustainable reach. So I am on the ragged edge with these. It ain’t pretty, but I’m right on that borderline of becoming too caught up in the effort, breathing is hard but not uncontrolled. It was the last effort that really got me in this workout because I’m already fatigued going in to it. Have you tried a session like this before?
Drop a LIKE and enjoy!
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Ed is an elite cyclist, 2019 British Hill Climb Champion and former Under 23 British RR Champion. He has raced as a Continental level "Professional Rider" in Japan, Korea, Australia, Canada, Azerbaijan to name a few. He is also a public speaker, coach, and remains grounded with regular returns to his roots at Bynea Cycling Club. You may also know him as the most diverse 'live streamer' in the virtual cycling world.
Ed now prioritises having fun with my hard earned fitness and knowledge in the sport. Showcasing that maybe there is an alternative to racing for teams when you can race for yourself and your community of followers and brands. This KZfaq channel is a docu-series highlighting what it’s like to be a cyclist, full time eater, speaker and traveller in today’s competitive age of sport.
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Пікірлер: 56

@BikeRacingWithoutMercy 3 жыл бұрын

Very nice looking climb - enjoyed the insight

@craigleese1787 3 жыл бұрын

Possibly the best video you've done. Small insights into your workouts like this are really beneficial. Thanks.

@lindabillett4535 3 жыл бұрын

Good explanations, thank you - always enjoy seeing the overlaid data as you ride it. Also good comments & replies as always - bonus for not watching the video too soon!

@gregorgorski9436 3 жыл бұрын

Beautiful view. Big dosen of usefull information. Thanks for the video Ed. Looking forward for more.

@Miekzz 3 жыл бұрын

I really like hearing you talk about your training:)

@GHExploration 2 жыл бұрын

Another Insightful video, enjoyed the sun too, seems a million miles away with storm Eunice doing her thing outside.

@Tommy31416 3 жыл бұрын

Brilliant video Ed, thanks!! This is the exact session I had planned for tomorrow, but the climb I’m doing has a KOM of 8 mins set by the pro’s, so had been wondering all day how I’ll approach it. Hopefully 2 x 15mins will be doable instead 😉 thanks again!!

@PauloBurgio Жыл бұрын

I’m definitely going to try this. I’ll start at once a week and then add more sessions as I feel more comfortable

@martinclemas2170 3 жыл бұрын

Cheers Ed. This video inspired me to try this workout today and I managed 5 x 8mins @340w. A nice variation on my normal ftp workouts. 👍👍👍

@edlaverack 3 жыл бұрын

Niiiice

@dobratzmichael6457 3 жыл бұрын

One of my favourite cyclists with one of my favourite workouts. Nice one Ed!

@edlaverack 3 жыл бұрын

Mine too!

@DavidRaynham85 3 жыл бұрын

I love holding consistent power on the trainer just for a pretty graph afterwards. 🤣 I wish the Wahoo could have a similar overlay at the bottom of the screen 😂 I find it quite hard to do outside but that’s probably because of a lack of outdoor miles these days. Definitely spoiled by just being able to jump on the trainer and do a session.

@ethangodridge6833 3 жыл бұрын

Hope training keeps going well. Would like to see an Ed and Band of Climbers collaboration jersey. Very much like the casual shirt collaborations so far.

@edlaverack 3 жыл бұрын

Thanks Ethan! Hmmm, what sort of design would we have though😆

@ethangodridge6833 3 жыл бұрын

@@edlaverack Unfortunately I have the creativity of a bin, would still be interesting to see.

@endaohalloran6649 3 жыл бұрын

I find keeping your power more steady is to put the reading at 10s average. It crosses out any minor dips and gives me a much clearer picture of how consistent my power is

@simonbrown3993 3 жыл бұрын

So when I struggled to do 5 x 8mins @ 110% that is why 😂😂🙂😂🙂 will have to change the session to 105% and build from there.. great vid as always Ed THANKS

@edlaverack 3 жыл бұрын

Well, they aren’t easy regardless😂

@troycollett8540 3 жыл бұрын

When I do efforts I’m happy if I’m within 10 watts of the number I’m aiming for

@jamesskulczuk4205 3 жыл бұрын

Done this session yesterday. Rep 1 comfortable this is going to be easy Rep 2 and 3 hard but comfortable Rep 4 where did that come from hanging on for pretty much the whole interval.

@edlaverack 3 жыл бұрын

Too true!!!

@ronl6887 2 жыл бұрын

not sure if its mentioned but its not very clear to me, but how long is the rest between the interval effort?

@jordanrundell9962 3 жыл бұрын

Curious, the stuff Ive read from Stephen Sieler, he recommends efforts in the 8min range as best for adaptations (VO2 or threshold). Have you read/applied any of Sieler's work to your programs? Thanks.

@edlaverack 3 жыл бұрын

I’ve been doing these for years, not related to Stephen’s work. You got a link?

@derx6666 3 жыл бұрын

Doing a 3x 20min sweetspot outside tomorrow. First time ever, so curious how things will pan out.

@edlaverack 3 жыл бұрын

You’ll love it!

@vrusimov 3 жыл бұрын

14 consecutive of weeks of 2x/wk 10 minute intervals [105%] and the returns have diminished almost to nothing. These things are easier to do when you are making quantifiable progress. Absent that they become a thing to dread.

@lorddilego6805 3 жыл бұрын

When would one expect to start seeing/feeling the results of doing this kind of intensity. Does it always take a couple of weeks for the body to adapt and get stronger? If hadn't done much intensity recently, would you expect it sooner simply off the basis that the the body and mind get used to it again and re-learn to deal with the lactate build-up? Ps. Refering to amateur cyclists in general. Probably doesn't apply so much to you. ;)

@edlaverack 3 жыл бұрын

It could be a case of do this tomorrow and next week you'll feel like a new rider because the punishment of the session will force you to adapt...with adequate recovery of course! But usually a couple of weeks is essentially the rule of thumb because, well, you know, it's multiple sessions that create the change, not just one :)

@MrJaycobsen 3 жыл бұрын

I've done 4x 8min with 2 min rest before a lot because there's been som studies done on that format, all above ftp. What's your opinion on short rest vs longer rest? I remember a couple of years ago I was doing them around 305-315w and found I could hold about 305 for the same power for about 30 min effort. More of the same videos please :)

@edlaverack 3 жыл бұрын

I was using the climb for it so the recovery is 6minutes. Not tried it with shorter recovery. Would have to dig pretty deep for just 2min rest

@MO-xi1kv Жыл бұрын

I struggle to hold anywhere near the same power on the Wattbike vs on a hill climb. Essentially my 5 min hill climb power is my 1 min indoor power.

@edlaverack 11 ай бұрын

I wonder if the watt bike is reading the same power as your outdoor power meter

@MO-xi1kv 11 ай бұрын

I keep meaning to pop the Assioma DUOs on the bike to check they read the same. That said even on the flat outside I find it really difficult to hold the same power I comfortable can on a climb. Something about being in a little gear spinning like a hamster in a wheel works for me.@@edlaverack

@abedfo88 3 жыл бұрын

Hi Ed, just wondering if you consume things like sports gels and bars during these sorts of training sessions, or do you save them for races and bigger rides etc ?

@edlaverack 3 жыл бұрын

No solids were harmed here, I had 50g in my bottle. The session was just over an hour. I had a large bowl of overnight oats about 2.5hrs before and a coffee about 30min before heading out the door. Tomorrow’s huge ride for example will be different, I’ll be all over the food like a rash

@abedfo88 3 жыл бұрын

@@edlaverack hahah I see!

@Totalavulsion 3 жыл бұрын

How often are you testing your FTP through training blocks?

@edlaverack 3 жыл бұрын

I’ve been testing more recently than I usually do this time of year. Reason being that there isn’t any racing, so testing is like racing for me. Plus I’m coming back from time off now so need to make sure the big jumps in FTP don’t catch me out. I’m testing every 4wks if I can but it’s not too rigid.

@adammillsindustries. 8 ай бұрын

Feather must be doping to beat you 😢

@sabo5892 Жыл бұрын

Guys .. when you do this kind of interval (ftp interval) You just seated or u can go on the pedals?

@edlaverack 11 ай бұрын

Both!

@benhancock2358 3 жыл бұрын

How do you get the data (power, cadence, speed, heart rate) to show on the vid?

@edlaverack 3 жыл бұрын

Download the .FIT file from strava, download Garmin VIRB edit software, use the footage on the GoPro and magically combine the two!

@benhancock2358 3 жыл бұрын

@@edlaverack ah thank you!

@luciouspontorro3741 Жыл бұрын

I just did 8x2 min with (2 min rest) @ 121% FTP. I managed to get it done, but it was pretty hard. I REALLY wanted to quit.

@edlaverack Жыл бұрын

Good job my guy!

@garethskwarczek 3 жыл бұрын

What software you use to overlay the data?

@edlaverack 3 жыл бұрын

I still use the Garmin VIRB software

@garethskwarczek 3 жыл бұрын

@@edlaverack cheers. Going up Rhigos tomorrow and got a GoPro for it. Will try and get my data overlaid on the video

@propo90 3 жыл бұрын

Your heart rate is so low for these efforts. I feel if I was doing this session mine would be 10-15 beats higher. My max heart rate that I’ve seen is 196bpm , what’s yours ? Also why would my heart rate be so high compared to yours. Not conditioned enough? Need more base?

@edlaverack 3 жыл бұрын

Try not to compare HR too much, it’s very individual and can depend on fatigue too. Today I was 3 days in to a big training block, so HR was suppressed. I don’t have a high Max, maybe 185 on a fresh day. My HR has never always been this low though, it has a lot to do with my fitness level, my history in the sport, my age and tons of other things🙂