Hello folks:
I am trying to improve on, or at least retain as much as possible of, my sprint even as I focus primarily on my 5-minute to 60-minute power. I did a search here and found that my program is probably pretty good already, but thought I'd ask for more specific advice.
Mostly I train in L4 and L5 every week. But I also add in L7 twice a week, in the form of 10x10-second sprints, with 5 minutes of easy L1 riding between each sprint. I have no trouble recovering from each session, and can usually ride 6x6-minute L5 intervals the next day no problem.
Recently I discovered that my power drops off quickly after 6 seconds. That would be from my creatine phosphate vaporizing!
I would like to be able to sustain my max power longer, and it seems many people can hold it for more like 8 or even 10 seconds.
Should I just do 10x6-second sprints based on my short time at max power? Or maybe do 17x6-second sprints, so the total time in L7 is the same, but each second of that time is closer to my 100% power? Or stick with my current 10x10s? Or is muscle hypertrophy the only answer?
p.s. I am not a big believer in supplementation, but I did start taking creatine a while back, hoping it would help. I didn't have a power meter then, so I can't say if it helped or not. At least I am confident that my brief max power during L7 intervals is not from dietary creatine shortage!
I am trying to improve on, or at least retain as much as possible of, my sprint even as I focus primarily on my 5-minute to 60-minute power. I did a search here and found that my program is probably pretty good already, but thought I'd ask for more specific advice.
Mostly I train in L4 and L5 every week. But I also add in L7 twice a week, in the form of 10x10-second sprints, with 5 minutes of easy L1 riding between each sprint. I have no trouble recovering from each session, and can usually ride 6x6-minute L5 intervals the next day no problem.
Recently I discovered that my power drops off quickly after 6 seconds. That would be from my creatine phosphate vaporizing!
I would like to be able to sustain my max power longer, and it seems many people can hold it for more like 8 or even 10 seconds. Should I just do 10x6-second sprints based on my short time at max power? Or maybe do 17x6-second sprints, so the total time in L7 is the same, but each second of that time is closer to my 100% power? Or stick with my current 10x10s? Or is muscle hypertrophy the only answer?
p.s. I am not a big believer in supplementation, but I did start taking creatine a while back, hoping it would help. I didn't have a power meter then, so I can't say if it helped or not. At least I am confident that my brief max power during L7 intervals is not from dietary creatine shortage!
