After my most recent FF last weekend, I’ve started the AC (Attack) Challenge plan this week.
So far I’ve done SUF Idol and AC Progression 1, but the latter in particular didn’t seem at all challenging (HR never got above Z2). I’ve just been reading the notes for AC: 6x45s (which I have in the third week of the plan) and see that the advice is to run the workout in level mode and just go as hard as possible during each interval in order to completely empty the tank every time. I find myself wondering whether that’s what I should be doing for all AC intervals/workouts in light of the 4DP view of AC.
You should be emptying the tank on every interval i.e. room going dark , feeling the need to piss, shit, puke.
My ideal cadence at AC power is 100-110rpm. I wind up the cadence a 3-5 seconds before each interval starts which helps the trainer make the jump. If your trainer is still struggling then you’ll need to use level mode and change gear.
If I find the first interval easy I’ll adjust the difficulty up by 5% using the keyboard shortcuts each interval until I’m just able to complete them.
AC power has multiple uses and is not just an all out effort for a long sprint although that is one of its uses and how it is measured when testing. It is trained in multiple fashions and the goal is not necessarily to “empty the tank” every time. Take a look at the overall training concept for that workout to define what is necessary because sometimes your training AC for breakaways and other times for lead outs where with the latter you should be draining every last drop out of the tank. Your AC Power as a whole, which is stated in the Attacker profile, is really about your ability to recover. When coupled with your aerobic threshold, it is how you recover. Its your ability to recover from any kind of effort and then be able to reproduce that same effort repeatedly, sometimes in quick succession like in a real race. Examples of this are for instance someone with a good sprint ability but a very low threshold may be really great at just pulling the plug on the tank which has more sprint criterium profile characteristics of on again off again while a breakaway specialist/time triallist may possess the power to produce a decent enough attack but the real sting comes in being able to sustain that power then being able to recover from it at threshold and both with respect to their specialty can do this repeatedly. In my humble opinion some great examples of modern day attackers are Peter Sagan, WVA, MVDP, Julian Alaphillippe, and Matej Morohic just to name a few.
I’m not a sports scientist, so take this with a grain of salt, but, I do all intervals that are above threshold in level mode. They’re supposed to be “go as hard as you can” and still be able to complete the interval. ERG mode is too rigid for that. Depending on how you feel on a given day, ERG mode might be too hard. On other days, it might holding you back.