Learning from Youtube

The Headlines

‍Can I Survive A Mathieu Van Der Poel Training Session?‍

The session as written:

• Warm up at 60% FTP into activation efforts 4 X 30 seconds @ 140% FTP
• Then 4 X :
  - 30 seconds @ 140% FTP
  - 2 minutes @ 105% FTP
  - 30 seconds recovery @ 60% FTP
  - 30 seconds @ 140% FTP
  - 2 minutes @ 105% FTP
  - 5 minutes recovery

This video includes conversation with Mathieu van der Poel’s coach, Tom Verhaegen, interspersed with training and post training comment. And the answer of course to the initial question is it depends.

Delivery

I like Simon Richardson’s delivery on these how to train type videos. He seems to like precision in his training while acknowledging the individuality of viewers and that their needs will vary. 

We should never underestimate the information that can be available in this type of presentation and look past any obvious promotions included. Perhaps more important is to look once and listen twice to find the nuance and ensure you are getting the full message. 

Intent

For Richardson the power requirement for the efforts are 500 watts and 370 watts. And he delivers as he says himself, ticking off every number. Interestingly though, Verhagen spoke in terms of 150% and 110% FTP targets while also indicating that similar training effects could be had at 135% and 105%. This would give a range for the efforts of 370-390 watts and 480-530 watts. This is not to say any of the information given is wrong, just for myself and others to listen to the whole video and not focus on the headlines.

His goal in setting the session was not an FTP target but time above 90% Vo2 max, papers on this number are widely available, along with different ways to achieve it.  He wants to have a session that has race specificity, hard jump into sustained effort above threshold. He was also very keen to advocate the use of rate of perceived exertion (RPE) to control effort, the subjective in association with the objective. We also need to be mindful that Verhaegen may be using FTP simply as a communication tool and his measurement could vary significantly from the classic 95% of 20 minute power likely used by Richardson, based on previous videos.

Understanding

Is any of this relevant to part time or recreational athletes? Once you break it down and understand that it is a basic interval set, somewhat disguised as quite complex, it should be possible to integrate this, or similar, into most programs.

While there is obvious race specificity from fast start intervals for road racing the concept has been shown to activate higher heart rate and oxygen uptake quicker than long steady intervals like 4 X 8 minutes. As such the benefits to athletes in steady state sport environments, 10km runners or non drafting triathletes for instance, are still valid in maximising time at higher percentages of Vo2max. 

Closing Thoughts

The purpose of any interval session is not to go as hard as possible and blow up, but rather to manage the effort to ensure you get the maximum out of each hit. Total Time at target effort is the goal. Personally I would not start with these types of sessions until you have experience of self pacing multiple 6-8 minute intervals. Then start to build in short fast starts and build your capacity to recover into the sustained effort.