Kilowatt club

AndROOb

After months of attempting to produce 1000w, I eventually did it today, only for 2 seconds, but it made me smile

Also a question for RD, and others who might have some feedback;
If you're out on a long training ride, where you can incorporate several levels of power training, ie L2-L7, is there a good/optimum time ratio to work within each level?

RapDaddyo

Congrats. Like you, I struggle to get over 1K. I have actually computed my torque/rpm curve to identify where I generate my highest power (~135rpm). So, when I want to get over 1K I start ~100rpm and gradually bring it up to ~125rpm then go as hard as I can to 150rpm. I use the same strategy in RR sprints. I try to gear myself to be in the 125 vicinity when it matters.

It depends on the course. I have only one course where I can get almost 100% L4 time. This is a long, gradual upgrade (1.6%), upwind (usually), straight road that happens to be within 2 miles of my house. That's where I go for long L4 rides (up to 90 mins). But, my regular training ride (60 miles, ~3.5 hours) has only two legitimate L4 sements (~15min and ~25min). So, I have a very hard time getting my L4 ratio up as high as I would like. These rides end up being about 50%/25%/25% for L4/L5/L6. L7 is hardly measurable, just 3-5 full power 15-20s sprints in the last few miles. I never set goals for L1-L3, but collectively they end up being ~50% of the ride. And, I have the most advanced technology in the world (I think) for planning my rides around specific goals.

Spunout

Pyramid sessions. There was a great article on the ABCC site (okay Brits, chime in).

Over a long ride, start with a few sprints. Then some L6 AC intervals. Followed by L5..then wrap it up with a 20 min TT. Cool down well. Short sets with full recovery between each set before moving down a level.

Meek One

Congrats bro. What's you next max goal?

__________________
-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

AndROOb

Well, I have one goal(for 2 seasons now) to go under the hour for a 25mile(40km) TT, and I have realised that I can achieve this with >240w. My PB at the moment is 1.00.03(AP: 239w) , so close and yet so far, but having hit the 1000w for 2 seconds, I want to hold it for 5 seconds, and then longer.
I also hope to get my 5 minute power up to 310-320w, and that currently lies at 302w. My anaerobic capacity seems pretty good so with a few efforts I think this is possible.
I'm hoping that by raising the roof on my power for shorter periods, it should help in raising my power for longer time periods, any thoughts on this?

So Meek One, how are you with your goals and targets?

Spunout

Go to a L4 and L5 focussed program. Still do sprints on a warm-up day or during endurance rides; but spend some aerobic time over your TT power(L5 V02Max intervals) and things will improve.

Meek One

I think I am not putting my power down properly. I think some power is going up and not down. Eventually I expect my 1 sec to be over 1750 with dreams of 2000+. Two of my buddies are over 2000 (max 1 sec)...even my little, lightweight brother threw down 1650 for 5 secs...

I'll 'find' my power soon. Everyone is baffled at my lack of dyno power. I am gym strong and have a good vertical, which would indicate power. But like I said I seem to have to work on my on-bike mechanics. We'll see since now I am training with my little bro. I'll post numbers in a few weeks of specific training...

Wish me luck.

__________________
-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

AndROOb

I dont know what your bodyweight is, or your lightweight brother's is, but at my weight of 69kg, 1650w is 'world class' level(according to my power profile figures). I guess is all relative with power/weigh ratios.
The interesting thing that I have noticed is that there is certainly an optimal pedal stroke required to put down high power and sustain it, and I am only just tuning into this stroke.

Good luck in your quest, Meek One.

Meek One

One is world class, others are competitive nationally, so I have relatively high standards. My bro weighs maybe 76-80kg. For what it's worth, I am slowly dropping pounds too, to help my sprint.

__________________
-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

AndROOb

The thing is, this is just what I was doing until the middle of April, then I started Hunter Allen's 8 week TT focused program. 6 weeks in, during a mock TT(within the program), I did the TT that got me the 1.00.03 time. I finished the program 2 weeks later, and have been at 95% until about a week ago. I have been pre-occupied (and possibly mentally distracted)with the organisation of a national series road race, which by the way, went very well, but I digress.

I am wondering whether to go back and focus, as before, on L4/5 work as you mentioned, or whether to use the FTP improvement training guide, as detailed in the bible, I mean power book. Your thoughts?

RapDaddyo

What sort of weekly volume (minutes) do you do in L4/L5/L6?

acoggan

Which is pretty typical, at least when rested.



Since the speed of muscle contraction slows rapidly with fatigue, you might consider using a slightly larger gear when sprinting at the end of a race, esp. if you're not fully recovered from any prior efforts when the sprint starts, and/or if the race is sufficiently long/hard to leave you somewhat tired no matter how much recovery you get before sprinting.

RapDaddyo

Does that mean that when one is fatigued one can generally produce more power at a lower cadence than when rested? So, if my peak power when rested is ~135rpm, it might be, say, ~120rpm when fatigued at the end of a RR? I should test that, since I will always be fatigued when I need my sprint (e.g., end of a crit or RR). Thanks for the tip.

WarrenG

You won't produce as much power when you're a bit tired, but your best bet will be to use a slightly lower rpm than you probably would during your testing done from rest.

Which goes back to what I was saying previously about testing 5s power from rest vs. from some fatigue, in order to better gauge your performance within most races.

Virtually all of the training sprints I do for criterium sprinting are not done from rest. What works best doesn't always feel the best, in training.

For points race sprints we have to be able to produce 130+ rpm's for the sprints because we can't shift gears to get the speeds we need. Painful training.