Endurance performance is often about increasing our threshold, as this is a a key performance mediator with most endurance events. So its important we get the threshold session right.
Threshold training is conducted in zone 4, which is typically between 90-100% of your threshold. Its very important to not go above your threshold when threshold training as your energy systems and will change drastically.
[Graph on physiology here]
Where in the zone should you train?
Generally, you should be aiming to train in the middle of the zone (or percantages) provided by the workout details in TrainingPeaks. However, for threshold intervals try and run as close to your threshold as you can without going over your threshold. Therefore, aim to run within 5-10% of your threshold.
How should I fuel for these intervals?
At this intensity, you will be using very little amount of stored fats as you will mainly be reliant on carbohydrates for fuel. This means a mini carb-load would be helpful, in other words the night before a threshold session consume a high carbohydrates meal (100g of carbohydrates).
How should I pace threshold intervals?
You need to think of pacing these intervals in two ways, the first is within an individual interval, the second is across all intervals. When pacing the indivudal interval you want to avoid seeing your power (or pace) decline, even if it is still within the zone. This means either keep on constant output, or try and steadly increase your output during the interval. Across all intervals, however, you don't want your first interval to be your hardest. Each interval should get gradually more difficulty, but you still want to make sure you average output for each interval is the same or increases throughout. A really good example of zone 5 intervals completed well are below.
Rate of Perceived Exertion (RPE)
On a scale of 1 to 10 and 10 being all out max, endurance rides should be a 7-8 out of 10. Threshold efforts are where your longer time trial pace sits (40km or 25miles). You will feel a continues suffering during these intervals so conversation would be very hard as your depth of breathing will also increase (roughly 45-50 breaths per minute). See the RPE scale below.
[insert rpe graph]
If you have more questions, please don't hesitate to ask.
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