This article covers CTS Progressive Power Class 2 – Field Test Verification, and is the third in the CTS Progressive Power Interval Training series. Make sure to read the initial article introducing the series and the second covering the CTS Field Test.
Overview
- 10 minutes warmup
- 2 1 minute Power Intervals (cadence of 110 rpms and above), 1 minute recovery after each
- 3 10 minutes Steady State (cadence of 90-95 rpms), 7 minutes recovery after the first two
- 1st Steady State Effort: SS range
- 2nd Steady State Effort: 10-15 watts above 1st if using a power meter
Tip: This works out to be somewhere near your Climbing Repeat intensity range, which is important to know if you are not using a power meter.
- 3rd Steady State Effort: 20-25 watts above 1st if using a power meter
Tip: This is well into your Climbing Repeat intensity range.
- 10 minutes cooldown
Interval Description
This workout touches on your lactate threshold and VO2 max zones. The idea is to provide a little further guidance on the data from the Field Test.
Tip: This workout is used to reinforce the data from the Field Test. If the latter two Steady State efforts indicate you can handle more workload, you could tweak your ranges higher. This is where a coach would be ideal. They could look at the data and provide advice on tweaking your ranges.
- For those that didn’t read The Hub’s article on the Field Test, the warmups, recovery periods, and cooldowns in the CTS Progressive Power classes are always performed at what we call a soft pedal or light spinning pace. Find an easy gear and spin the pedals at 90 rpms and above.
- Power Intervals are maximal efforts. Hammer as hard as you can, but keep the cadence at 100 rpms or more.
Tip: The prescribed cadence for a particular interval may vary slightly depending on the coach and the workout. For example, some of the coaches may recommend a cadence of 100 rpms for Power Intervals for a particular workout. Some may recommend above 100 rpms. And others may recommend above 90 rpms. What is constant is that your cadence should be high. Use the cadence that best suits you, unless the coach indicates that a particular cadence is being prescribed for a reason.
- Perform Steady State intervals slightly below your Field Test or time trial pace. In other words, just below your lactate threshold. CTS uses them to increase a cyclist’s maximum sustainable power. Generally, keep your cadence between 85 and 95 rpms, unless otherwise prescribed in the workout.
- Climbing Repeats are similar to Steady State intervals, but include the added stress and load of climbing. You generally perform these on a long steady climb at 70 to 85 rpms. However, CTS uses the Climbing Repeat intensity range for indoor training as well to increase intensity even closer to lactate threshold. The training intensity is the point of the interval, not cadence or going uphill.
Tip: After a hard workout, it is a good idea to replenish within 15-60 minutes of completion. This is your glycogen window. Essentially, it is the period when your cells are most receptive to nutritional in-take. Hydrate up, and consume electrolytes, a little protein, and a little fat.
That’s a wrap for CTS Progressive Power Class 2 – Field Test Verification. Classes 3 and 4 are up next. Make sure you keep up-to-date on all The Hub’s content by following us on social media (links on the top and bottom of this page), and by entering your info into the Newsletter signup (to the right and bottom). Thanks much!