In 2010, I felt I was in the best shape of my life. On the EN forum today, someone asked about modifying winter time workouts for best effect as one gets older. So I went back and looked at what I had been doing the winter before the 2010 race season. This prompted the following response, and helped me firm up my plans for the next 3 months, specifically around the bike…
Thanks for this question It prompted me to go back into my training log and review what I was doing during the winter months, relative to the quality of my performance the following race season. The log I can review easily goes back to age 56/2007 (before that, its on another computer which is inoperable for the most part).
When I was 60/2010, I did my first OutSeason. Two things of note: I was able to successfully navigate the training cycle that winter, and I spent that summer in what I regard as the best fitness of my life. Without going into the details of all the workouts, the conclusions I note are:
- I broke up the OS into three segments: 3.5 weeks, 1.5 wks skiing, 2 weeks, 1.5 weeks skiing, 7.5 weeks.
- I started out with “shorter” FTP intervals/total WI – 8-12’/16-24′
- Next cycle (1.5 wks) I did 120 and 110 % intervals, varying from 30″ to 5′
- Final cycle was 3 weeks of 105-120% intervals, followed by 3 weeks of one FTP session/one 120% session a week, with a Saturday ride.
- I tested frequently – 4 times during this OS.
My conclusion regarding your questions:
- “I have wondered if maintaining the frequency of interval days and shortening the intervals (more intervals, same “on” time) may provide optimal training stimulus. “ … Relative to how the OS is now set up this appears to be what I did.
- “Most old skool recommendations are that older (>55) athletes should limit interval work to once/week. I’m sure this is probably just a conservative approach.” … I had no trouble keeping up with a 2-3 x /week schedule of bike wks, along with a full running program, swimming 2x. week, and weight lifting, but I was 10 years into serious triathlon training at that point, with a lifelong history of being quite active. Point is, age 55-60 per se should be no reason to back off in frequency, assuming your body is used to it.
- “I’m really interested in hearing if tweeking the interval length and increasing the number of intervals is helping some of the experienced members maintain progression through a 14 week OS.” … In a word, “Yes”, I believe it worked for me @ age 55-60. I’m still learning what works at my more advanced state of decrepitude.
…
So, what I’m going to do is replicate, day by day, the workouts I did between December 13, 2009, and April 1, 2010. I should be able to spread these out until April 19 this year. I’ll have 2 breaks, just like in 2010 – skiing in early February, and touring Chile the last two weeks of March. Last two weeks of April, and the first of May, I’ll start longer rides twice a week in preparation for the Tour of California.