how does one increase aerobic power

Discussion in 'Cycling Training' started by legs gone, Feb 22, 2006.

  1. legs gone

    legs gone New Member

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    how does one increase aerobic power for time trailing and long distance track racing
     
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  2. frenchyge

    frenchyge New Member

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    Through a blend of training at different intensities which stimulate various physiological adaptations with the body.

    See page 20 and the related discussions for a list of the relevant adaptations and appropriate training intensities:
    http://www.peakscoachinggroup.com/PowerTrainingChapter.pdf

    As far as the best blend goes, that varies by individual. For a relatively new cyclist, just spending lots of time in the saddle, with occasional hard efforts up hills, etc. will promote a good amount of improvement. For a well-trained cyclist, some degree of testing and/or coaching may be needed to determine the best methods for improvement.
     
  3. Chris410

    Chris410 New Member

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    Well, I'm new here but I'll chime in so I hope some of this helps.

    First question is where are you having difficulty? Are you having a hard time pushing out a large gear and holding cadence? I used to be a bit of a time-trial specialist and there are a number of options you can try to increase your aerobic stamina and power.

    There's not easy answer so I will summarize some areas to provoke your thoughts. First, your breathing is critical when it comes to riding alone or in a time-trial. You may want to get a base line and take notes on where you find your weakness is. For instance, when you begin a time-trial, are you nervous? Is your breathing not getting you the oxygen you need so you find yourself hurting within the first few miles?

    If you are starting to train for a time-trial start with spinning, then try intervals to get your recovery up to par. Next you have to begin training your recovery so going on solo rides and maintaining a given mph on hills and pushing yourself to an anaerobic state will take your aerobic state to it's limits and begin building your recovery faster. Basically, the idea is to take it a step further than intervals and pushing yourself to an anaerobic state...then back-off and allow recovery by spinning. This should be done no more than once a week to allow proper recovery. Once you begin to build your aerobic fitness, begin working on rhythm and paces. Since the time-trial course usually is not available for practice, try finding an area with a similar terrain or more difficult and begin working on finding a rythm that will allow you to maximize your strong points and allow recovery of your weaknesses. The key to winning time-trials is getting into a rythm as soon as possible. Your goal should be riding the time-trial distance and using up all of your energy finishing at the end...too early and you will spend part of the time-trial recovering, too late and you'll finish fresh. The only way to learn how to gauge yourself is to simulate time-trial riding and making notes each time...and vary the conditions as well, try to work on windy days, work some hills in, challenge yourself.

    I would need more information and detail to give you more advice but I hope I've provoked some thought here. *just throwing out a few ideas*
     
  4. velomanct

    velomanct New Member

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    ride hard, ride lots and rest
     
  5. SolarEnergy

    SolarEnergy New Member

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    (max) aerobic power = vo2max. Pretty much the same thing.

    So you may want to browse the whole forum (training, and power) for tips about :
    VO2MAX, VO2Peak, vVO2MAX, MAP, Level 5 (L5), Zone 5 (Z5)

    These are some of the key words. I am sure you'll discover more.
     
  6. SolarEnergy

    SolarEnergy New Member

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    BTW legs gone,

    I didn't mean to avoid the question
    (I feel kind of bad to having suggest that you should browse the forum to look for your answer)

    Here,
    The workout that is very often discussed on this site for aerobic power, is 5X5min with enough rest.

    But I'd be tempted to ask you. What are your specialty events? How long do they last?
     
  7. legs gone

    legs gone New Member

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    .
    But I'd be tempted to ask you. What are your specialty events? How long do they last?[/QUOTE]


    I mostly do track races under 10 miles and some rear 50-75 mile road races.
    Thanks for all the feedback guys
     
  8. legs gone

    legs gone New Member

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    I mostly do track races under 10 miles and some rear 50-75 mile road races.
    Thanks for all the feedback guys[/QUOTE]



    I can hold any pace lines on the flats very well,But when time to do my share of pacing , my pace seems to drop. In track races i have the same problem.Any advice of how to over comes setbacks
     
  9. frenchyge

    frenchyge New Member

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    Increase aerobic power. :D
     
  10. SolarEnergy

    SolarEnergy New Member

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    Any duration in particular your having problem with?
     
  11. Chris410

    Chris410 New Member

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    I can hold any pace lines on the flats very well,But when time to do my share of pacing , my pace seems to drop. In track races i have the same problem.Any advice of how to over comes setbacks[/QUOTE]
    Do you ride with a group often? You should consider looking at your diet and also options for training alone or getting up front on group rides to push yourself.
     
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