Specifics Of Training With Power for MTB
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Hello guys,
I'm a first time poster here, but I have been lurking around these boards and reading the threads for over a year. I have a very good understading of all the concepts of training with power.
However, I am a primarily a mountain biker, looking for more information regarding the use of power meters for this particular discipline. I have read the book "Training and Racing with Power" and Joe Friel's book. It seems that the vast majority of information out there is specific to road cycling.
Now I know there is a section for MTB in this forum, however most discussion seems to be around the technical aspect of this sport. I did decide to post here to get more info for power training.
I do have a Cumputrainer which I use over the winter to build a good solid base and to do specific interval training during the build season. I do not however have a power meter for my mountain bike or road bike.
This is what I have gathered so far with regards MTB riding versus road riding:
1) MTB riding /racing requires much larger fluctuations in power and short power bursts whereas road cycling is relatively more steady power
2) In MTB, Normalized power is usually much higher than than average power resulting in a larger VI.
3) Pro MTBers only train a max of 15-20 hours a week during the build periods (due to higher intensity levels) versus 30-40 hours a week for roadies.
I guess my questions are directed to Mountain Bikers who use power to train
1) Is the Performance Management Chart (CTL, ATL, TSB) just as useful in MTB than it is in road biking?
2)What is a typical power profile of a MTB?
3) What percentage of workouts are done on the road versus off-road?
4) How do you structure your L5/L6/L7 workouts? Same as for road?
5) How do you structure your season ...length of base, length of build periods...
Sorry for the long post but I hope there is somebody out there with some experience in this area.
Thank you.:o
Subscribed. Good questions. I'd also like to hear about the value of having a power meter on one's mountain bike in addition to their road bike.
I guess my questions are directed to Mountain Bikers who use power to train
1) Is the Performance Management Chart (CTL, ATL, TSB) just as useful in MTB than it is in road biking?
2)What is a typical power profile of a MTB?
3) What percentage of workouts are done on the road versus off-road?
4) How do you structure your L5/L6/L7 workouts? Same as for road?
5) How do you structure your season ...length of base, length of build periods...
I am not personally an MTB rider but will answer some of these anyway:
1. Yes.
2. The same as that of any cyclist, i.e. a combination of what you are inherently and what you train for. I wouldn't say there is a "typical" beyond what might be "typical" for a roadie.
3. I imagine that depends upon where you live/opportunities to train on MTB terrain
4. Pretty much
5. Same principles apply as for other aerobic endurance training, general to specific training progression, focus on the fundamentals, i.e. endurance, threshold and managing the specific demands of variable MTB terrain. duration of each is dictated by your race calendar and time available to train. Work backwards from key event period.
Hello guys,
I'm a first time poster here, but I have been lurking around these boards and reading the threads for over a year. I have a very good understading of all the concepts of training with power.
However, I am a primarily a mountain biker, looking for more information regarding the use of power meters for this particular discipline. I have read the book "Training and Racing with Power" and Joe Friel's book. It seems that the vast majority of information out there is specific to road cycling.
Now I know there is a section for MTB in this forum, however most discussion seems to be around the technical aspect of this sport. I did decide to post here to get more info for power training.
I do have a Cumputrainer which I use over the winter to build a good solid base and to do specific interval training during the build season. I do not however have a power meter for my mountain bike or road bike.
This is what I have gathered so far with regards MTB riding versus road riding:
1) MTB riding /racing requires much larger fluctuations in power and short power bursts whereas road cycling is relatively more steady power
2) In MTB, Normalized power is usually much higher than than average power resulting in a larger VI.
3) Pro MTBers only train a max of 15-20 hours a week during the build periods (due to higher intensity levels) versus 30-40 hours a week for roadies.
I guess my questions are directed to Mountain Bikers who use power to train
1) Is the Performance Management Chart (CTL, ATL, TSB) just as useful in MTB than it is in road biking?
2)What is a typical power profile of a MTB?
3) What percentage of workouts are done on the road versus off-road?
4) How do you structure your L5/L6/L7 workouts? Same as for road?
5) How do you structure your season ...length of base, length of build periods...
Sorry for the long post but I hope there is somebody out there with some experience in this area.
Thank you.:o
Here's a book that has unique sample training plans for different disciplines, including a mountain biker. In fact, Dave Morris is probably more well-known and accepted within the MTB community than the road culture, and a lot of his high intensity based training is somewhat antithetical to the Lydiard/Coggan cult here. With respect to MTB, I don't think that one philosophy is better than the other. Both have their virtues and disadvantages. I think, however, that the top-down approach can be successful with mountain biking. Personally, I try to fuse the best elements of the Morris approach and the approach advocated here that builds FTP and advocates lots of tempo and SST.
This is what I have gathered so far with regards MTB riding versus road riding:
1) MTB riding /racing requires much larger fluctuations in power and short power bursts whereas road cycling is relatively more steady powerTrue. It's also generally more intense. The only "off" time or recovery time is when descending. There's no drafting. It's a two hour time trial with lots of variability in terrain and requires more bike handling. That said, a real hard crit when you're out close to the front and there are lots of attacks has some similarities.
2) In MTB, Normalized power is usually much higher than than average power resulting in a larger VI.Generally, yes. You'd be surprised, though, just how much time a road cylist spends coasting and not pedaling during a road race. The accordian effect has guys in the pack either coasting or hammering to keep pace quite a bit.
3) Pro MTBers only train a max of 15-20 hours a week during the build periods (due to higher intensity levels) versus 30-40 hours a week for roadies.
The only real roadies who train that much are guys who do stage races where they need to be in the saddle for 6 hours a day. Most of the guys who train for single day road races are in that 15-20 hour range. Even many MTBers train less than 15 hours a day. I think Steve Larsen was around 12-15. He did lot's of high intensity intervals, though. There's a point of diminishing returns with respect to aerobic/anaerobic fitness at around 15 hours or so. Go much more than that and your sacrificing intensity and maximal aerobic power for endurance.
I guess my questions are directed to Mountain Bikers who use power to train
1) Is the Performance Management Chart (CTL, ATL, TSB) just as useful in MTB than it is in road biking?Most definitely, though you really wouldn't want start comparing CTL with the roadies who want to show off their high numbers. The taper principle works just as well. Caveat: the MTB season is long, with several important races. There's less of the need to plan that one big peak.
2)What is a typical power profile of a MTB?
check out that adjust power profile chart, which includes categories for MTBers. I got this courtesy of Dave Jordaan. The advantage of this one is that you aren't measuring up against the best sprinter/track racer/time trialist, etc. That said, an MTBer would still tend to have a high 5 minute power and threshold power.
3) What percentage of workouts are done on the road versus off-road?Maybe about 70/30 80/20.
4) How do you structure your L5/L6/L7 workouts? Same as for road?Depending on the time of the season, I do a little of those levels early on - limited reps and lots of rest in between for all three categories while I focus on building FTP and endurance. Later in the season, I'll put a little more focus on these with limited rest in between reps. I also think it's important to find a good MTB course and just go balls out for 1 1/2 hours. It's the best simulation for actual racing.
5) How do you structure your season ...length of base, length of build periods..You typically have some important races early in the season such as March/April. I try to get started building mileage and FTP in January/Feb. I try to build a good aerobic engine by race season and continue to build through the early season. Midsummer I might recommend revisiting mileage and FTP building and finish the season with more HIT. I like to also start a mileage build at the end of the season - Sept/Oct/Nov, maybe do some ultra-endurance races. Then start with on-the-bike strength and force work, and core stability and upper body weight work in Nov/Dec. That give me something to build on when it's time to start focusin on structured training again in Jan/Feb.
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