The Front Runner training model specifies a number of key sessions per week. Usually the program has a longer steady session, a more intense tempo session and higher intensity threshold session for each discipline each week (at least). Each of these sessions have a specific goal in mind. Tomorrow's session is a key one and it is all about threshold.
Tomorrow's ride is a threshold bike session and will include a number of 5 minute intervals done at 100% FTP. The idea of this session, and all threshold workouts, is to help build people's aerobic capacity.
As I said before, all of the sessions that we do at Front Runner have a purpose, therefore, they are all important. However, of the sessions that we do, the threshold sessions are particularly important for those people who are looking to drive improvement, which is nearly everyone.
The reason that these sessions are so important is those words that I mentioned above, building aerobic capacity.
The way I explain this to the squad is this:
We know that a person can ride at between 75% and 85% of their FTP and still run effectively off the bike. So what does that mean if you want to go faster? Well if you want a faster bike time you really have two options. You can ride harder, ie you could ride at 90% or 95% of your FTP, however, if you ride that hard you are going to be pretty smashed by the end of the bike. Chances are that after riding at 95% of your FTP you aren't going to be able to run very well. In fact it is almost certain that you will be in a big, deep hole.
So if you can't just ride harder, then how do you go faster? Well, the key is that you need to increase your FTP. If your FTP is 200W, then 75% of that is going to be 150W. You can ride your Half Ironman at 150W and you will probably run pretty okay. However, if your FTP is 240W, then 75% is going to be 180W. You can push 30W more on your bike leg and you probably won't run any worse. Seems pretty obvious right? The trick of course is finding those extra 40W to get your FTP from 200W to 240W.
This is where threshold sessions come in. Increasing that aerobic capacity is what threshold sessions are all about. Building your FTP.
For longer distance events all the other sessions are important. Steady sessions make sure you are strong enough to get through the distance. Tempo sessions make sure you are fit enough. But Threshold sessions, those are all about helping you cover the distance faster. In the Front Runner world Threshold sessions are not to be missed.
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