Just got an email from Sufferlandrian Paul Ross, with some ideas on how to ride two of our videos a little differently than designed. Some good stuff we wanted to share:
Long scream alternatives:
1) Treat it like a true time trial. Once you jump out of the gate and “get up to speed” for the first 20-30 seconds, quickly settle in to your 30 minute time trial pace (at or a little above FTP) and just stay there (ie. ignore the instructions). You can try and do the sprint at the end, but if you do it right, you’ll be running on fumes at the end. Personally, I even try and do this the entire time on the drops to simulate reality.
2) Go a little faster than (1) but coast through the corners. You can go a bit higher above your FTP since you will get a few random 10 sec breaks. When the rider coasts through a corner, so can you just so long as you get back up to power when he does.
Very Dark Place alternatives:
1) Treat it like structured VO2max intervals. This essentially means do all the intervals just like #1 – steady pace defined by your VO2max pace (ie. best 5 min all out effort). The efforts are 4 min so you’ll have some gas left in the tank after the first interval, but it gets harder and harder to keep that pace with each interval. May need a bucket when you’re done.
2) Same as above but vary the cadence/resistance on intervals. Some at TT cadence (85 for me), some at climbing (70-80), some like a breakaway (100) – just to mix it up and train yourself on power at different cadence.
For people with a power meter (like PowerTap or turbo trainer with power output like TACX or Computrainer) I equate level 7 to my FTP, 8 is 10%-20% higher than FTP up to VO2max (I need to carefully pick where in this band I go depending on how long the video tries to hold you at 8), 9 is above VO2max. On the other end of the spectrum 6 is 10-20% below FTP.