21 min
Want to increase your FTP?! The Bek and Siri Show
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- Sport
Are you 16 weeks out from a 70.3? Bek Keat, owner and founder of TSTC, 6x Ironman Champion, dives into strategic training and key sessions you should be doing at this point. Make sure you've got your race goals identified and what your strategic sessions will be, whether that is races or key workouts. If you're racing in April or May or June...you should be starting that 16 week plan. At TSTC we reverse engineer all our training plans based on RPE where your fitness is now...16 week out brick, 12 week out brick, 8 week out brick and a 4 week out brick. Always starting with shorter efforts, and build out to longer efforts. These key sessions will be about 3 hours, maximum of 4 hours with the run off the bike being an hour max.
FTP Testing: Time and a place. Go absolutely flat out for 20 minutes. Make sure you warm up for 15-30 minutes beforehand.Best way to increase your FTP...The best ways is to do VO2 max sets, or 1 min max power efforts, time trials, strength efforts..etc. *Lighter and leaner you are the higher your FTP will be.
If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com
#teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun
Are you 16 weeks out from a 70.3? Bek Keat, owner and founder of TSTC, 6x Ironman Champion, dives into strategic training and key sessions you should be doing at this point. Make sure you've got your race goals identified and what your strategic sessions will be, whether that is races or key workouts. If you're racing in April or May or June...you should be starting that 16 week plan. At TSTC we reverse engineer all our training plans based on RPE where your fitness is now...16 week out brick, 12 week out brick, 8 week out brick and a 4 week out brick. Always starting with shorter efforts, and build out to longer efforts. These key sessions will be about 3 hours, maximum of 4 hours with the run off the bike being an hour max.
FTP Testing: Time and a place. Go absolutely flat out for 20 minutes. Make sure you warm up for 15-30 minutes beforehand.Best way to increase your FTP...The best ways is to do VO2 max sets, or 1 min max power efforts, time trials, strength efforts..etc. *Lighter and leaner you are the higher your FTP will be.
If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com
#teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun
21 min