What system to train for 8- 10' power?

buckhorn

Local group rides climb one of either two hills. I am the tallest/ heaviest rider on the ride and usually hold my own on the 8- 10' hill climbs. The hills are between 1.5- 1.75 miles long, and I usually have an AP of ~385. I don't have any more races planned for this year, so my goal is to catch the 4-5 guys that finish 20- 40 seconds before me on these hills.

I am having a hard time figuring out what system to focus the training on. With a FTP of 320, the 385w climb is spent in the Anaerobic Capacity training zone. However, aren't AC intervals usually 30"- 3'? What zone is most important for improving 8- 10' power? Threshold, VO2 Max, or AC?

I will also work on dropping a few lbs., but I am pretty lean already.

daveryanwyoming

Focus on VO2 max and Threshold intervals. 8 minutes is at the upper end of what most people can sustain for VO2 Max and 10 minutes is at the lower end of L4 durations. Work both of those systems if you want to go faster for 8 to 10 minute hills. You might still kick in some AC work in the last 30 seconds of those climbs, but you'll get the best bang for your buck training your aerobic systems. 385 is actually right at the top end of VO2 Max if your FTP is 320. That makes me think your FTP is a bit higher if you're holding 385 AP for the 10 minute hills or even the 8 minute hills on a regular basis or you have a higher than average AWC that you're drawing on during these climbs. Either way, L5 and L4 work will be your best bet.

-Dave