- Oct 3, 2006
That alone tells me you're probably not seeing your best numbers and it's most likely because you're trying to fit too much into each workout. Do a dedicated L6 day if you want or do the training races for the NM work, race pace, tactics and experience, but if you want to see your pure sprint power go up then do pure sprints and don't try to hold them for 20 seconds.Dave_K said:... In the Thursday training race I'm able to hit my max 5s power at least 4-5 times since I've basically just been sitting in until 200M to go on each of the points laps. ...
During points races or crits my peak power is generally a couple hundred watts lower than what I see during a dedicated sprint session with plenty of easy recovery between jumps. It's often enough for a prime, some points or a placing but not the best numbers I see when just sprinting.
Try some shorter sprints in the 6 to 12 second range. Warm up well before the first one, rest longer than you think you need to between them (like five or more minutes of really easy spinning) and try to put everything into those first few pedal strokes. Don't hold anything back to try to extend it, give it everything right at the start and see what happens to your 5 second numbers.
FWIW, I'm not a big fan of trying to mix and match training levels in a given session. Save that for races and pick one thing to work on and work it hard.