Polarised Vs Sweet Spot For Time Crunched Cyclists, Base Miles, Ramp Test Vs 20 Minute Test And More

In Episode 1 of Watts Up, Joe Friel answers your questions on the effectiveness of polarised vs sweet spot training for time limited cyclists, whether base miles are still important, ramp test vs 20-minute FTP test and more.
0:00 Introduction
0:07 Polarised Vs Sweet Spot
5:26 Pedal based power meter Vs crank based
7:14 Is the ramp test better than the 20-minute FTP test?
10:09 Are base miles still as important as once thought?
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Want to ask the world’s leading pioneer of power-based training how to get the most out of your ASSIOMA power meter? Welcome to: ‘Watts Up: Your Training Questions Answered’, with Joe Friel to give you expert tips on all aspects of power-based performance cycling.
A coach for over 40 years, author of several books including the ‘The Cyclist’s Training Bible’ and co-founder of TrainingPeaks, Joe is one of the industry’s leading authorities on power training. He’s also a long-running ASSIOMA ambassador and user of our pedals.
Every week we invite you to submit your questions about any aspects of cycling training, with Joe answering a selection of these in a weekly video posted here and across our social channels.
So, got a burning question about how to use a power meter to get faster on the bike? Make sure you're following us on Instagram (@favero_electronics) to submit your questions!
Follow Joe on Twitter: / jfriel
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About Favero Electronics
We make ASSIOMA. The lightest, most accurate pedal-based power meter ever made. Unleash your power.
Find out more: cycling.favero.com/

[@dhldt1021]

Joe is great and I like that his philosophies never change. Listen to the video maybe 4 or 5 times before the key messages sink in with regards to 5 days, 2 days and the different intensities on those two days. Joe explains it well, and it's working very well.

[@AR-lz2br]

I'm proud to own a pair of Favero Assioma Duo pedals and see an expert in training with a power meter like Joe Friel on their channel explain such an interesting topic. A proof that Favero Assioma is a serious and committed power meter manufacturer.

[@Favero_cycling]

Hi Andrés, we really appreciate your feedback. It's a pleasure to know that we have provided you with high-quality information and that it will remain available for you to check in the future as well. Have the best rides! Anna

[@rileywoodruff7955]

The joe friel! Legend!

[@Favero_cycling]

He is, indeed!

[@MD0886]

RE: ramp test vs 20-minute FTP test, use whichever gives you the higher number. obviously :P

[@dantana5774]

I've been doing a variation of that type of training for a decade or so- 5 easy days a week, with the other 2 days inserted that are even slower and shorter than the other 5

[@petercallow353]

Joe's explanation of Polarised and Sweet Spot training is really good. I have read around this (a lot) and I'm still confused! A background note: I have power for cycling and for running, and I use a chest strap for both, so when I refer to Z1/Z2 I mean heart rate or power (my zones more-or-less match up). Joe (and Stephen Seiler) seem to suggest that if I do an interval session which includes a lot of baseline cycling or running (e.g. running 40-min each way in Z1/Z2, to the venue where I do running intervals), the whole workout should be classed as a "hard" workout. For sure, the hard parts are going to need extra recovery time! Naively though, I would have thought each workout would have the exercise intensity components proportioned, and these would invidually contribute to my Polarised, Pyramidal, Threshold training (whichever system I'm using). Garmin does this for me as a matter of course - showing the components accumulated as "low aerobic", "high aerobic" and "anaerobic". I absolutely agree with the comments about the necessity for base miles and HIIT not being a substitute for them (probably a bitter pill for those who really are time crunched though). I also know that training needs a suitable sprinkling of nearly all the intensity components (together with a suitable sprinkling of rest). Finally, off-topic now: I'm also struggling with the intricacies of Performance Management metrics and how they should be applied through the year (e.g., how easy and how long should the "off-season" or "de-load period" be, etc.). I get how they are used for planning microcycles, but I'm currently missing the longer term view. Notwithstanding these further puzzles, a great talk and, as you can tell, it's opened up more lines of research for me to follow... 🤔

[@gygabytes]

those workouts are considered high intensity even if just 10% on high zones because the moment you go over to the zones that produce a lot lactate then your body metabolic function changes considerably and you are no longer activating the energy systems that Z2/easy training would on itself

[@OrwellionFeverDreamCouchPotato]

Thanks Joe! In general would you advise to pick either one of the Sat & Sunday fast group rides (3-4 hours usually, 200+ TSS) as one of the hard efforts and a Wed or Thursday as the other for a 1 hourish Interval workout or go easy all week and hard on Saturday and Sunday (Weekend Warrior 💪). Also how would adding two - three days of weights in there work (could I do squats and leg presses too?) My weeks vary 6-12 hours riding and I'm 55. If going easy on one of the weekend days could the other be long 3+ hour zone 1-2? Wanting to get as strong and fast as possible.... with work, wife and kids ;-)

[@robertsamuel1994]

Soo.. You clearly explained the difference between polarised and sweet spot training, but I didn't understand what your advice is. If I have 4-6 hours a week, what should I do? Imagine I want to train for a 70.3 Ironman. 90 km bike ride, aerobic. Should I still include sweet spot training or HIIT training? or purely aerobic? Thanks!

[@juanelias1309]

You would still benefit from hiit training, but as you get closer to the event definitely get more specific

[@irinixrisanthou170]

6hours for 70.3 ......

[@robertsamuel1994]

@@irinixrisanthou170 6 hours purely for the biking part of my trainingplan is pretty good I think. I finished in 5 hours and 24 minutes, so I think you can't state 6 hours was not enough of biking to be well prepared.

[@theoriginalstoney]

I had the same question. Loads of great info, but he didn’t address the question of what is best in time-crunched trainings.

[@MarkArthur]

When will favero have an SPD pedal power meter?

[@PBabel-ne3hc]

I have been listening very carefully to your answers. It seems to me you implicitly recommend what The Sufferfest are doing. I am still quite new to cycling as an amateur starting road bike riding at the age of 47. Thanks to The Sufferfest method I could improve my FTP in just one year by about 60 watts.

[@Favero_cycling]

Great to hear it! Keep on working hard and improving like you are doing. Should you have any doubt, just drop us a message and we'll forward it to Joe!

[@PBabel-ne3hc]

@@Favero_cycling many thanks, I surely will have once some questions. I soon will start to train with the powermeter outdoors, new Assiomas Duos have just arrived. ;-) I like them very much.

[@Favero_cycling]

@@PBabel-ne3hc That's awesome! Have the best rides with them and welcome to this big community!

[@robertboileau8681]

Wat you tink about establing your FTP wit a ramp test and mutiply by 83.33% of your max power of the ramp test done on 1 minute icrement by 10 watts

[@imadogsass6717]

The Jack Daniels of cycling.

[@OrwellionFeverDreamCouchPotato]

Sans the alcohol ;-)

[@mgoo1713]

Mountain Bike🤷🏽‍♂️