Hard time with longer efforts

General
1

So, I’ve got a training question only marginally related to Athletica. If this isn’t an appropriate question to post in the forums, feel free to remove it.

This is the first full winter I’ve done something that closely resembles polarized training. (I had tried last winter, but switched to something more sweet spot half way through due to lack of time cause of work obligations.)

I can execute my Thursday 30/30 intervals very well at this point - and they’re very satisfying too. But this past week, due to time constraints, I switched my Wednesday zone 2 session to longer HIIT - 4 minute intervals - and was not able to finish them.

I’m usually quite strong in my threshold power range, and can hold it for a while. Having failed spectacularly with these 4 minute above threshold efforts, my gut reaction is

  • Having focused entirely on zone 2 and short VO2Max intervals this winter, I need to get used to suffering again,
  • and, to that end, I should start doing long threshold workouts to get back into the habit.

So, what I’m wondering is:

  • Is it normal after a winter of polarized training to have a hard time getting back to longer efforts?
  • and should I insert a threshold session into my week, to ensure I’m where I want to be when I hit the road? Or is this a bad idea?

For context, I don’t race; just keeping in shape, and I like feeling fast. My current training plan has an end date of early June, but I don’t have any events that I’m targeting.

Thanks.

1 Like
2

Here are a couple of thoughts that I had about your question:
One, your Your critical power might be too high. And therefore the threshold intervals will be more of a challenge.
Two, yes, there is a “break-in” Time to get used to the longer intervals, but you should be able to get into those fairly quickly. There is a bit of a mental game to continue to push hard for the four minute sessions as opposed to simply crushing it for 30 seconds. But once your CP is set correctly, you should be able to do these intervals More easily.
Three, if you have questions or want to talk more about this, please let me know, and I’m happy to help with your fitness goals. Thanks.

3

We are talking 4 minute suprathreshold/VO2 intervals on a bike?

These are f-ing hard and your experience is totally normal.

Anything over 90 seconds is rough.. Really takes some mental energy and pacing. Cycling forums are filled with threads like this.

Like the above poster said, the best thing is to check your ego a bit and lower your power target a bit. Instead of 400, try to hold 390 or whatever your numbers are.

A little too easy with good pacing is better than too hard and blowing up. Or dreading it and not doing it at all.

You can bump the power targets up next time after you crush it.