Sharing my data - I have a sweet tooth.

Those of you who have gotten to know me have learned that I have a sweet tooth. Halloween is one of my favorite holidays. This email isn't intended to talk about my eating habits though. I'm going to highlight Sweet Spot Training (SST).

Sweet Spot Training is a phrase created in 2005 by a panel of cycling coaches and exercise physiologists experimenting with power meter data. One goal of their study was to figure out what level of exertion produced the greatest overall fitness benefit or "Bang for the Buck". The test subjects trained exclusively at a specific exertion or Training Zone. Throughout the study, the rate of physical adaptation was recorded. The results indicated which level of exertion produced the greatest overall fitness gain. Sweet Spot is used to describe an intensity that is manageable for the athlete to do regularly while being hard enough to stimulate a significant adaptation.

The table below shows how SST fits in among the other common training zones. The harder we can train, the greater the benefit. SST produces greater results than training in Zone 3-Tempo. Although Training at Zone 4-Threshold is even better, it is too difficult to repeat often. SST provides balance between Zone 3 and 4.

SST is often incorporated on the calendar between the Base and Build training phases. The long endurance rides have been done. Fundamentals have been established. SST is done before the more intense event-specific training. SST is often described as the training that increases the size of your engine. Car enthusiasts say, "There is no replacement for displacement." The bigger the engine, the greater the capacity to perform.  We will do some tuning later as we approach goals. Ahead of that, SST will provide the best bang for our training buck.

After a month of training with increased purpose, it was time for me to incorporate some SST intervals. I headed to a flat canal towpath. SST is a very small window of exertion. Too intense and you'll pop. Too easy and you will see less benefit. These intervals are a test of our ability to pace ourselves. This flat terrain allowed better control over my exertion. I also chose this location because I would be riding after dark. Riding in the dark has inherent dangers. I wanted to focus on my intensity without concern for hazards in the road, traffic, etc.

As you look at the workout graph, you can easily recognize the intervals. I did a long warm-up including two Spin-Up intervals. Then I went on and did four SST intervals. Each one progressively harder. Have you ever done a race that got easier as you got closer to the finish? No likely. Our training should often imitate that trend. Hold back slightly early to ensure that you can complete the entire workout. As you get closer to the end, you can risk a little more and go harder.

Sweet Spot is 88-93% of FTP. For me, that means 220-233 Watts. The average of the first three intervals was 223, 229, 242 Watts. During the third, I increased the training benefit by lowering my cadence about 10rpm. I was grinding in order to build strength in the glutes, quads, and lower back. I was pretty cooked at the end of the third interval. Also recognize that my rest intervals were really slow and easy. For five minutes, I rolled at a walking speed just moving my legs. Maybe unclipping to stretch. Allowing myself to relax as much as possible before beginning the next interval. Work hard, rest easy.

For the fourth interval, I returned to my preferred cadence and lowered my average target. It ended up being 232 Watts. Still at the upper end of my SST range but I could no longer continue to go higher. I also ended this interval at 16 minutes as I arrived in Lambertville. Even at night, there are people using the path to get around town.

With Lambertville behind me, I still had a long ride back to the start point. I decided to add in more training efforts. No "junk Miles" on this ride. I did ten minutes within Zone 3-Tempo plus a Form Sprint every minute. Remember, a Form Sprint is a short out-of-the-saddle sprint of 8-12 seconds. Focusing on form rather than power. That is good because by this point, I was running out of power. Although I was tired, this last intervals provided interest and entertainment as I finished the ride. Instead of feeling exhausted, I felt invigorated and determined to finish strong until I was ready to start my cool-down.

It was a great workout. Many other small things were going on that are simply too detailed to explain via email. Give me a call the next time one of these SST workouts are on your calendar. I'll show up and help you to get it right.

Thanks for reading.