I have been doing blocks of training where I’ll repeat the same workout basically 2x a week for 3 weeks, then a recovery week…then move to something else. so one month I might do SweetSpot or Threshold and try to extend out my time. one month might be four 8 min VO2 max intervals and I’ll try to progress my power. one month might be 20 second sprints and I try to progress my average power and Peak Power.
As I understand it, if I’m using Xert’s Magic buckets, I sorta just do all of those different power levels every week?
what are pros / cons of either method? (or am I not understanding correctly?)
so I guess I’m asking is would filling my buckets randomly throughout a week / month consistently give me the same stimulus for growth / adaptation as would focused sessions (or would it be close enough for an amateurs needs that the flexibility / fun outweighs a potential small gain)?
or is the benefit of touching all the different power levels more often more regularly outweigh focused workouts?
This is completely User Error…but wondering if others experiences the same and how you handled it. When I used the Magic Buckets before, I would tend to sometimes override my “feel” and push myself over the limit. I guess the buckets were *too* motivating for me. perhaps with another year of experience under my belt I won’t do this. just wondering if anyone else did that? was considering just removing the buckets from my Garmin and only looking at stats after rides?
I think I also experienced the same with breakthroughs. I’d start off with a casual endurance ride and then be like “f#$k it - I’m getting a breakthrough” lol.
any suggestions here would be great.
(again total user error - just wondering if anyone else had this and how you went about not crushing yourself)
If on XATA Continuous the HIT-day workouts will reflect the selected Athlete Type (Focus Duration).
To perform traditional 3/1 blocks you can change Focus Duration every 4 weeks at whatever ramp rate you prefer. During the rest week change rate to Off-Season and ignore the Training Pacer and advice for the week. Then proceed to the next block.
For example, if GC Specialist is selected for three weeks, the recommended HIT workouts will be close to that Focus Duration (8-minute power). When following XMB guidelines the micro-intervals will target that Focus Duration. You won’t be randomly filling the buckets. However, you might decide to do that on days when you simply want to ride a route while loosely monitoring buckets. Even so you’ll likely try to fill any remaining buckets at some point by following XMB guidelines. It won’t be completely random.
By repeating 3/1 blocks at a manageable ramp rate with varying Focus, you are essentially creating your own DIY periodized progression.
As to Endurance days, consider filling the Low bucket at a pace conducive to highest possible Zone % and Fat % data fields. That means light pedaling at 75-100% LTP.
Easy to do indoors. Outdoors you have to avoid all surges which is a game unto itself.
For me that means riding the flattest out-and-back segments and detours I can find.
If the grade becomes too much in lowest gear, I’ll turn around. I’ll even start off with my foot down at any stops. The goal being to avoid accumulating High/Peak points or half-wheeling yourself into tempo territory. Yup, lots of discipline is required.
As you’ve discovered XMB also provides the impetus and means to shoot for BTs.
I don’t think there’s anything wrong with doing that – on HIT days – especially as you finish up your intervals.
A BT won’t adversely affect the intended Focus for the day if you stick close to target watts and ride longer intervals with shorter rests until you reach Challenge Level 10 then hold it there.
– especially as you finish up your intervals.