Kilowatt club - Page 3

Yup, SRM software includes a number of sample files. One of them is a Curt Hartnett (I believe) 1:03 kilo from 1989. I've tried to attach the file (as SRM text) to this post.

I believe Hartnett was somewhere between 95-100kg at the time, but that's a wild assed guess.

Attached Files

Y051289.txt (3.4 KB, 43 views)

All you guys could be doing a lot more than 1k if you weren't so focused on endurance. I look at how road cyclists ride/sprint, and you can tell they just don't got the explosive neurosystem for high power.

Much progress to be made if you want to.

Anyone in the 2k club? It's not as far out there as many of you think. Don't let mental barriers stop you.

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The faster you go, the fewer passing cars

Yeah I was just gonna say the same thing... My power is actually higher when I DONT train. I have a natural power of ~1600 for 5 seconds and now its down to 1550!!! ha hhah I thought riding made you faster!

Im going for the 1650 club over the next 2 months All you need to do is chase a few mopeds!

Given that probably <1% of all racing cyclists consider themselves primarily track racers, it makes sense that people would focus on aerobic abilities. That's especially true since even on the track, only the match sprint, team sprint, keirin, kilometer, and 500 m are predominantly anaerobic in nature...points races, scratch races, madison racing, individual and team pursuiting all require significant aerobic ability if one wishes to excel.

Do you have some evidence of the trainability of NM power? I question how much it can be increased beyond one's natural short-duration power.

How do we know what our "natural" short-duration power is?

It's what we can do with very little focused training on that component.

I know a few. Hopefully some more soon

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-Meek
"Some people train to look pretty. I just train so I can be the strongest man there is. And then again, I'm already pretty." -Magnus Samuelsson

Im with velomanct. Just doing FT efforts is pretty pointless. Races dont keep the same pace for 20-60mins like when your training. Often it will surge for 1-3 minutes on a hill then quiet down. Having a good anaerobic engine will help just as much as an aerobic engine.

If you just train aerobically you wont have the explosive power to win the race if it comes down to a sprint. Admittedly I dont do any sprint training but I am definitely going to start. When I do intervals in training they are often 1-10km's no more than that. I dont see how doing 1 hour efforts is going to help unless your aiming for a 40kmTT or intend to breakaway from the pack in the last hour of your race.

You do realize, don't you, that unless you're exceptionally fast, even your 1 km efforts are predominantly aerobic in nature, and thus like probably 95+% of training that people usually do, serves to raise your functional threshold power? (That's especially true if you do more than just a few efforts, and/or allow only a few min of recovery in between them.)

If you want to do some true level 6/level 7 training, here's a workout you might try:

1) using an 86"-88" gear, warm up in a paceline, gradually building the intensity up to race pace (~20 min);

2) get off your bike, drink some water, stretch a little, and put on a 92"-94" gear (~15 min);

3) do an all-put 500 m effort from a standing start (~40 s);

4) roll around the track a few times, then get off, drink some more, stretch a little, then get back on the track and do a few more easy laps (~20 min);

5) repeat steps #3 and #4 three more times;

6) go home.

Congratulations...now you really know what anaerobic training is like!

It's interesting that you say this. I recently cut my cycling training from 8-12 hours/week to 5-6, supplemented with 2-3 hours of swimming and 2 hours of running (no intention of doing a triathlon ). My 5-sec wattage increased during this period from 1150 to 1290! Both measures were attained in field tests. I'm not completely sure why the dramatic increase. I'd stand by the fresh legs argument if my total volume decreased significantly, but it did not...and even more, I substituted leg-dulling running.

One idea is weight gain. I went from 65 kg to 68 kg in the same timeframe. I guess it's possible that some/all of the weight gain was in raw fast-twitch muscle .

acoggan, i've been doing my 30 second explosions at the ends of my 3-4hr tempo rides, and at about 1900 meters elevation. my assumption has been that neither tempo rides nor elevation really drain the anaerobic system much, so again i'm assuming that the integrity of those 30 second bouts are not being comprimised. what are your thoughts?

i'm a couple hours from the home depot center and lacking a track bike, so the workout you posted is a little out of range, mainly financially, right now.

I have no scientific paper to submit, but I'd expect one's NM power to improve rapidly soon after starting to work specifically on it. But I'd also expect it to plateau rapidly too.

I think if you compare the power that you can generate during those 30 s "explosions" (nice description!) to:

1) what you can produce for that duration when fresh, and

2) what you can sustain for ~5 min

you'll have a pretty decent answer to your question. Specifically, the closer your power is to #1, the more assured you can be that you're really stressing your neuromuscular power/anaerobic capacity (note: 30 s is a bit of a mixture of both...plot your best 5 s, 30 s, and 1 min efforts over the course of one or more season, and I think you'll see what I mean), whereas the closer your power is to #2, the less certain you can be of this fact.

Short term power production <30 sec is increased markedly by weightlifting and plyometrics.

-bikeguy