i fairly regularly perform a max test on a lode cycle ergometer at uni, i can also use this to train on.
my last training block worked on:
strength-endurance - 3hr hills session, riding in a very hilly area up as many hlls as i can find in a big gear cadence around 50 in the saddle, not max effort but hard.
endurance/LT - 1*20 min effort at LT (going on HR measured in max test) as part of a long (5-6 hr ride).
other rides were mainly steady endurance rides with 2 sessions over the 4 weeks being strength training on the ergometer - 30secs on high power (480W) at caedence of about 70 rpm with 4.30 recovery
my max test this week showed improved LT but still quite low MAP - i completed the 340W stage but died seconds into 375.
i was a bit disappointed cos i'm definately alot stronger sub maximally and had hoped to do a stage longer than last time but did the same.
im a small rider (60kg) so lack power on the flat mainly, unfortunately there aren't many long climbs in UK races so to improve i need to get more power!
for my next block i planned to broadly follow this programme:
mon - recovery or off
tues - hills as before but 2h
wed - long ride (5h) with 1*20 min efort at LT early in the ride
thurs - intervals to improve MAP
fri - off
sat - steady 2-3h
sun - road race
my question is what intervals can i do on the ergometer to improvemy max power.
intuition says slightly greater power (110% so about 375W) for 2m on 2m off.
thats based on needing to stress the system with sustained supramaximal efforts.
does any one know other intervals to improve MAP?
does this fit in ok with the rest of the plan?
cheers
tom
my last training block worked on:
strength-endurance - 3hr hills session, riding in a very hilly area up as many hlls as i can find in a big gear cadence around 50 in the saddle, not max effort but hard.
endurance/LT - 1*20 min effort at LT (going on HR measured in max test) as part of a long (5-6 hr ride).
other rides were mainly steady endurance rides with 2 sessions over the 4 weeks being strength training on the ergometer - 30secs on high power (480W) at caedence of about 70 rpm with 4.30 recovery
my max test this week showed improved LT but still quite low MAP - i completed the 340W stage but died seconds into 375.
i was a bit disappointed cos i'm definately alot stronger sub maximally and had hoped to do a stage longer than last time but did the same.
im a small rider (60kg) so lack power on the flat mainly, unfortunately there aren't many long climbs in UK races so to improve i need to get more power!
for my next block i planned to broadly follow this programme:
mon - recovery or off
tues - hills as before but 2h
wed - long ride (5h) with 1*20 min efort at LT early in the ride
thurs - intervals to improve MAP
fri - off
sat - steady 2-3h
sun - road race
my question is what intervals can i do on the ergometer to improvemy max power.
intuition says slightly greater power (110% so about 375W) for 2m on 2m off.
thats based on needing to stress the system with sustained supramaximal efforts.
does any one know other intervals to improve MAP?
does this fit in ok with the rest of the plan?
cheers
tom