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Joe Friel

NoHillsNearby - Yes, not having hills and trying to do this indoors is not quite as effective. You can also just do it into a head wind in a big gear. Not quite as good but better than nothing.


Hi Joe,

In the same line as Mikkel's question: I am a novice cyclist too and considering I have to loop base 3 as much as possible, which is the best way to tapper for a race?

This is what I have in mind but not sure if it is correct :
race (only a race week without any peak weeks before?)


Joe Friel

Alex--I apologize but I don't understand the question. What does 'loop base 3' mean? And I don't understand why you want to do base 3 before a race. Sorry for the confusion on my part.


Hi Joe,

Sorry for the confusion. I asked this question because I got confused by the following question and your answer:

Mikkel's question
I know you recommend concentrating on Base periods for your first couple of years, but how would I structure them? Would I go Base 1 - Base 1 - Base 2 - Base 2, etc. where I repeat each base or do I go through all three Base periods and then repeat, starting over at Base 1?

Your answer:
Mikkel--Once you build up to base 3 just stay there.

So basically, my question is: should I skip the build phase when I am still a novice?

Joe Friel

Alex--If you are a novice I'd suggest omitting the build period.


Thanks Joe. In that case, should I plan to have only the race week after build 3 or should I also peak and then race?

Joe Friel



Hi Joe,

I was very excited to do this force rep on the bike because I have no access to do strength training in the gym. I'm now at Base 2 and doing force rep for the first time. I just did the force rep on the bike just now!

Problem is, my Keo Polar power pedal will not record power readings if my cadence goes below 30 rpm. I would want to enter the TSS into my training peaks calendar because it just doesn't makes sense if I choose not to correct the TSS score into into trainingpeaks calendar when my thighs are feeling the ache now!

I want a more corrected TSS to be reflected into my performance chart so that I have a sense of and idea how stressed my body is this week.

I got a score of 11 for TSS and 0.26 for IF for a 1hr 35mins session. The power meter only records the power during the recovery when I was at power zone 1 or less(less than 100W, just spinning). I did 3 sets of 3*6 maximal pedals per leg with recoveries in between as stated by you in this blog post. My FTP is 240W and my LTHR is at 164 bpm.

Any idea what TSS score and IF score would be a closer estimation?

Thank you! read your training book! my first post to you! :)

PS: Starting my first structured ATP now but I don't consider myself a novice. Just completed a 2 day stage race 150km and 107km hilly route 2 weeks ago


Do you have any idea w


Finish off my last sentence:

Do you have any idea what TSS and IF scores will be a better approximation for this work out?


Joe Friel

D--TSS for the high intensity/low cadence portion of the force workout hardly shows up in the score as the duration is so brief. So while it certainly has the potential to improve your power and performance, the workout doesn't show up as having much effect on your CTL. Mathematical training models that predict performance are not perfect, I'm afraid.


Thanks for sharing your expertise. It's an honor to be able to interact with you.

Question about force reps- should one pull up on the back side of the pedal stroke, or push down only?

Joe Friel

Daren--use every muscle you can recruit.

Tomasz Spaleniak

I started prepreation to the next season by the plan from 'The power meter handbook' for triathletes. Outside is winter in my country, and force reps are not so effective doing on in-door trainer. Could You suggest alternative workout for force reps on in-door trainer (for example 10 x 10" on 150%FTP?)

Joe Friel

Tomasz Spaleniak-- Force reps are easy to do on a trainer. What you suggested is fine. 10x10sec @ 150% FTP. Long recoveries such as 50 sec. When power begins to fade by ~5% on reps it's time to stop.

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