Re: Re: Re: gyming to improve power
Quote:
Originally posted by franco1
Hi Ric
No I've been riding for 18 years, 5 of those years where semi pro and then as an elite. Now I race jnr vet's 30-34.
I'm coming back from an injury (sciatica) and I've been off the bike for 3.5months and I've got an important race coming up at the end of July and its a very hilly coarse of 150km long.
So I thought gyming would help me build strength which I would need, I try and do power/strength workout on my bike on a wind trainer in the mornings and gym at night.
Talking about workouts, on wind trainer what workouts can I do to improve my power? |
Glad to hear you're making a comeback!
Going to the gym and doing e.g., weight training *will* help build strength. However, [ECP] endurance cycling performance (e.g., RR, TT, MTB, etc) is *not* limited by strength, unless you have a functional disability.
Force requirements for ECP are quite low, and can be met by untrained, sedentary, healthy, age, gender, and mass matched controls. Additionally, peak power tends on average to not vary between racers and healthy, non-trained controls.
Riding at typical race speeds and powers, can be met by most people (untrained). Strength, is defined as the maximal force or tension a muscle or group of muscles can generate, and thus as described by Hill's Force-Velocity curve maximal force (strength) can only be generated at 0 (or very close to it) velocity. In other words, Hills F-V curve shows that force and velocity are inversely proportional to each other -- at high (crank) velocity, force is very low (or zero), and very high force can only be generated at zero velocity (think of pushing against an immovable object such as a brick wall). At normal pedalling velocity (or even at low cadences e.g., 30 revs/min) forces are very low.
Power (output) is the sum of all the forces that are required to move your bike forward at a given velocity under given conditions. ECP requires low to moderate power, which most people can meet. however, these powers need to be maintained for long periods of time, and it is this that causes the difficulty. In other words, you/i/others can ride at the same power as e.g., Amstrong/Simoni/Ullrich (whoever) on climbs such as Alpe d'Huez, however, we won't be able to sustain that power for as long (unless you're in with a chance of winning the TdF). For example, an untrained person, might last for 30-secs, i can do about 5-mins and obviously, the likes of Armstrong manage it for 38-mins.
Therefore, none of our performance is limited by strength in ECP, but by limits of lactate threshold and VO2max. these are trained by cycling from a period of several minutes to several hours.
Intervals that increase VO2max and maximal aerobic power (MAP) are 4-mins at above 10-mile TT effort. Sustainable power is developed with intervals of one to four x 15 to 30-mins, and you also want/need to do sustained efforts of 90+ mins at a fairly brisk effort.
If you need any help fitting all that together or some coaching give me a shout!
Ric
