gyming to improve power

n crowley

Careful you are beginning to stray close to the secret of J. A.'s mysterious
TT power.

Mansmind

Actually, I average a cadence of 90 on my rides, hills and all. Generally my, maximum falls in the 110-115 rpm range. My minimum, on extremely steep hills is usually around 55-60 rpm. Realize my smallest gear is a 39-25. For the vast majority of the time though (>90%) I'm between 87-95 rpm.

To the extent that it matters, my normal rides have anywhere from 1500 - 2000 ft. in ascent.

Mansmind

I'm only vaguely aware of this... what's the deal?

ric_stern/RST

still not very much force. at your peak power of 1058 W, you can already generate more force and power than that which is required accelerating or attacking. in fact most matched control would have little difficulty being able to apply the same forces and power as (e.g.) TdF riders coming out of a corner (etc).

The difficulty arises in the recovery phase from these accelerations (etc) and maintaining moderate power outputs for long periods of time.

Using Mark as an example (i hope this is okay Mark, as you've already posted your stats in the other thread?) he can already generate more power (and force) than some elite TdF cyclists (and of course lesser ability cyclists). Thus, while it's true that weights will increase peak power (Mark's 1058 W) this isn't really a limiting factor -- it's Mark's MAP and LT that need to be increased. These are achieved by on the bike training (although in low fitness subjects the cycling specific metrics will be increased by other exercise modalities). Of course, on the bike training will also increase Mark's peak power should he want to concentrate on that aspect. Additionally, if Mark decided to go the track 200-m (etc) racing route then weights would be required because of the very high forces and powers required (>2000 W).

ric

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n crowley

You temporarily tapped into Anquetil's power generating technique, of
course that's only about 25 % of the power stroke. That increased power
can (with correct equipment and ankle technique) be applied right through
the dead spot area down to 5 o'clock.

closesupport

i require some 8/9000 calories during long ride days, 3/4000 of those calories are at the expense of cycling, i get those calories by whatever means possible, if i was to eat carbs alone then i wouldn't stop, 12-15% of those calories comes from protein, 25% comes from fats 60% of my calories comes from carbs, i eat alot of fat and maltodextrin and carb drinks. since it is an easy way of upping my calorie intake.

My diet works, i obtain the calories i require, i recover within 2 days completly.

just cause my diet isn't steamed this, boiled that, fresh this organic the other or green leafy, just cause it isn't the same as yours doesn't make it a poor diet. a poor diet would in my terms be 1000kcal short or to much, doesn't make no difference to me weather food is fryed grilled steamed boiled, organic or not, to me aslong as the calories are there in the quantities i require i don't care. my diet is fine, i just preapare the foods in different ways than you with oil fat, i don't care.

But you probably think fat is a bad thing, but i like my diet when i have very long rides i need extra 2/3000kcal or so, so thats 2 giant fruit and nut 1kg choclate bars complete with 1 litre of irnbru with an apple banna etc and what ever else i can get my hands on to eat. i love my diet and i bet there are hundreds of people out there that would love it also, if it mean't they could reatin a perfect weight.

65miles @ 23mph avg can't be that bad a diet and remain 11.5st, ohhh and i have tryed the higher carbs thing, but recovery periods are slower than extra protein, since i don't have a deskjob, but a job that requires 8hrs strenuous work walking carrying and lifting, i need recovery periods to be as quick as possible to be in condition to do my job and to beablee to pedal the miles to and from work.

diet change left me run down with a cold, so the missus agreed that my diet works for me.

ric_stern/RST

if you're a pro cyclist riding the TdF!




a good healthy diet referred to how it was in terms of good health and how you food is prepared, not the energy expenditure and input required.




maybe if and when you get coronary vascular disease etc you might think differently.



no, fat is essential in our diets.

ric

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closesupport

you should try to have a week off every 4 weeks 5th week off to prevent plataeu, this gives you time for overal recovery.

increase your protein intake will increase the rate at which you recover.

closesupport

65miles yesterday average speed of 23mph max speed 43.5mph 3 hrs of riding alot of which was head wind, this ride alone equates to 3.985kcal,

plus the 4200kcal's for my basic metab and my daily activities...

calories aren't only used on the bike you know!

i load wagons alday, boxes from 5kg upto 28kg in a warehouse for 7hrs a day, plus lots and lots of walking? maybe around 15000kg of weight moved each day on somedays, by me my friend

39g of fat is essential as a minimum in our diets...... endurance, comes from a mixture of fats and carbs, carbs alone just won't cut it.

ric_stern/RST

having a week off every 4 weeks would be a waste of time and a sure sign that your training isn't correct. It may not even be necessary to have a recovery week every 4th week.


although protein is important, recovery is more rapid with restoration of muscle and liver glycogen

ric

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closesupport

not necessary, well i wonder why chris carmicheal enforces a very similar regimn for lance armstrong. Guess he is wrong to state that this is the best method to avoid plateu in training?

ric_stern/RST

assuming that you mean 3985 kcal for your 3 hr ride (where did the number come from?), then over your 3 hr ride you averaged 369 W, which is highly unlikely, as it would mean you're an elite pro capable of doing rather well in e.g., the TdF!

ric

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ric_stern/RST

i think maybe you need to reread what was written. he doesn't have a week off. he may have an easy week (and i doubt that on such a regular basis) but he doesn't have a week off.

ric

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closesupport

how can you say i generate 369 watts, you don't know my cadenance or my gear the weather conditions, my body surface area nor do you know what type of surface it was on! you can only presume,like the fact that i could do well as a pro cyclist over a number of days. 53x17-53x12 asphault road surface 11.5 stone, with head winds on occassions, plus crosswinds and i ain't an elite pro, i ride for pleasure, i mash out the gears for fun, and train for the chemical buzz.

I don't race, i don't compete i do however overtake many other cyclist on the road, i do get annoyed with cars that won't exceeed 25mph whilst trying to maintain 40 on certain roads on sundays, i hate traffic lights, but i do love riding around on the velodrome.

this for me replaces marathon training, i have to ride harder to achieve my high, i do think there is no better feeling than pure exhaustion during a bonk, I don't drink alcohol i depplete stores and feel somewhat exhausted, thats more fun.

but the calories used came from.......... http://www.caloriesperhour.com/index_burn.html saves me doing the maths and completing the formulas from time to time i check them out? 185-195max bpm my time zone is set 175-195bpm.