I want to improve my VO₂max, so I’m currently doing the Tempo (MAP) block. However, this does not have enough volume by itself to maintain fitness.
To pad it I’ve been adding Z2 rides in Rouvy to build up sufficient weekly TSS, as well as some cross training. I’d also like to do some outdoor group rides.
Is this how these training blocks are intended?
Are there types of riding I should avoid, that would hamper the beneficial effect?
Thank you. I feel a bit lost with it.
@Leathertaint , that’s not a bad approach, but I’ll caution you to be careful about the volume and intensity of other riding you do. Make sure you’re Zone 2 rides really are Zone 2 (<70% of FTP) and that you’re are still taking some recovery days.
You need to be fresh for your high intensity workouts so that you can go really hard — that’s what will get you the VO2 improvements. This will only work if your easy days are very easy.
@Leathertaint In addition to what @Steve_Q wrote you could also do both - start Z2 in Rouvy and ride for say 30 to 40 minutes, pull up a MAP workout and do the intervals - basically dual record - then finish with 30 or 40 minutes of Z2. I did that a lot during my season this year and was able to handle 3 days on, one day off as long as I wasn’t hitting MAP all 3 days.
Yes, that’s a great suggestion. Just make sure you get in the low Zone 2 work BEFORE tackling the MAP efforts.
The body functions differently in Zone 2 than it does at higher intensities and it takes some time for it to revert back to how it was operating at low intensity if you punctuate your ride with some hard efforts midway.
If you’re like me, it takes A LOT of self discipline to keep the intensity low when most of your routes go over rolling terrain.
I’m currently doing exactly the same, a 4 week MAP plan as my VO2 max is a weakness and I think, currently putting a cap on my FTP. I too am adding some extra volume as think I need it. Doing it my adding z2, but adding it on my on days and protecting the programmed rest days to make sure I can recover from the hard days. Started with 14VG on Monday, which is one of the hardest workouts for me. MAP progression 2 yesterday and added some z2 onto that. Rest today then Rabbit mountain in the morning, which I enjoy but is also tough.
I have also just realised that I’m doing one of the building block plans, I think you are on one of the beyond FTP plans. I looked at them but they had much less volume, so went for the building block MAP plan. It gives the option of low, medium or high volume.