new to training<\/a>.<\/p>\n\n\n\nThe workouts I do have fewer intervals within the hard efforts, but the big numbers are much higher than before. And the \u201cmagic\u201d is in the threshold floor. The best way to describe this is the feeling you have when you are about to get dropped from a ride. Your legs are flooded with lactic acid and the group is accelerating and you are floating off the back. <\/p>\n\n\n\n
The threshold floor zone is part of my training in some duration or form every day. I train it seated, standing, high cadence and low cadence. I train it after doing efforts at 350w, 370w, 390w, 410w, 460w. And, I train all the \u201cother\u201d muscles in your legs and butt in all my power zones. <\/p>\n\n\n\n
Between efforts, I fully recover. I\u2019m either doing an effort or recovering from an effort (< 220w). When you stop using Strava and stop caring about average \/ normalized power (compared to your friends), you can focus on recovering from efforts, so you can go harder on the next effort, when it matters most.<\/p>\n\n\n\n
Conclusion<\/h2>\n\n\n\n In the words of Tom Danielson, focusing on average power makes you an average cyclist. Extended tempo efforts only makes you tired and impacts your ability to go hard. Being able to accelerate, go hard, and recover at low threshold is key to going fast. <\/p>\n","protected":false},"excerpt":{"rendered":"
The image at the top of this post shows my time in zones before and after changing my training around February 2018. After one year of training with my new coach, my entire power curve is up 25 watts. Furthermore, I’m confident I can raise the curve by another 50 watts over the coming years.…<\/p>\n","protected":false},"author":4,"featured_media":3676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[937,32],"tags":[35,1285,1284,1283],"yoast_head":"\n
Cycling Training Zones for Speed - [360 VELO]<\/title>\n \n \n \n \n \n \n \n \n \n \n \n \n\t \n\t \n\t \n \n \n \n\t \n\t \n\t \n","yoast_head_json":{"title":"Cycling Training Zones for Speed - [360 VELO]","description":"Time in a zone like Tempo won't make you faster. Focusing on average power will make you an average cyclist. Focus on intensity for optimal performance.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.360velo.com\/cycling-training-zones-for-speed\/","og_locale":"en_US","og_type":"article","og_title":"Cycling Training Zones for Speed","og_description":"Time in a zone like Tempo won't make you faster. Focusing on average power will make you an average cyclist. 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