TP:n sivuilta löytyy pitkä 2-osainen juttu Matthew Haymanin harjoittelusta klassikoihin. Alla pari ajatusta parjatusta tempotreenistä.
When I was training at Sky (2010 to 2014) we spent a lot more time in Zone 3/Tempo… I knew a lot of guys who would do a “form finder ride” where you just go hard all day, knowing after a few days rest you would come up a treat. Old school, but it worked. Now I do blocks of Zone 3, with enough rest between.
The efficacy of riding in Zone 3 / Tempo has been debated in recent years, because it is generally considered an unproductive grey zone between significant positive adaptation and recovery. Yet the fact remains that if you are racing in events longer than about two or three hours and shorter than about six or seven hours, you will spend a lot of time in Zone 3. In many of the major classics Mathew raced, for example, his normalized average power landed right in the middle of his Zone 3.
Another big benefit of Zone 3 training is the opportunity to quickly build up high kilojoules, in order to replicate energy usage during a race. To accumulate 3000+ kilojoules in Zone 2 would take forever, and to do it quickly by maintaining a high intensity (threshold and above) would build an extreme amount of fatigue. Using the Tempo zone to fulfil this big kilojoule target hits a happy (and race-representative) medium.
https://www.trainingpeaks.com/blog/m...ysis-part-one/
Mathew Hayman: To ride the classics well you need to be very motivated… As a rider you need to be fighting for important turns and climbs for 5-6hrs, and the weather can often be a challenge as well. All this is very draining mentally, on top of the physical stress. It requires 5-6hrs of concentration, and a level of aggression—you also need to be able to absorb a lot of negative thoughts, as things don’t always go how you would like in a Classic. Personally, I feel I can go very deep on one day. If I am fresh, I seem to be able to empty my body of all its energy in one race.
Kevin Poulton: If I had to choose one area, I would place more emphasis on aerobic engine. The more developed and efficient the aerobic engine, the better the athlete will recover. But this is also the reason that riders gradually fall off the pace in the classics. Most riders can produce very similar high anaerobic power efforts across their power-duration curve. Everyone can do their best peak powers in the first hour of racing. But to produce this high power after 4 or 5 hours of racing requires a well-developed aerobic engine. The riders that are less aerobically efficient are depleting their ability to produce high power at a faster rate than those with the more developed aerobic engine.
https://www.trainingpeaks.com/blog/m...lassics-rider/
The older I get the faster I was
Linkkinä opinnäyte, josta voi vähän katella vuositason juttuja: (PDF) Load, Intensity and Performance in Professional Road Cycling (researchgate.net)
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