Intervals to improve 1 Minute Power?

[fergie]

Originally Posted by SteveI .

As an aside, I have also read about swimming sprint specialists having a bucket on the poolside and regularly throwing up into it. I do wonder if it can be good for people to vomit so often!

Not sure if it is good for them but I find it f**king amusing/img/vbsmilies/smilies/biggrin.gif

Back to the matter at hand, I'm interested to know what the relationship is between 5 second power and 60 second power for the people who can perform those sets? I'm thinking they must have a higher 5 second power relative to 60 second power compared to those of us who couldn't do them. E.g. my best 5 sec is 1186W vs best 60 secs 629W, so my 60 sec power is 53% of my 5 sec power.

The opposite actually, using WKO+ Power Profile it is the other way. I did a 60sec test and did 3 maximal sprints to warm up and was 100watts down on my 5sec PB but in the test added 30watts to my previous best. Like any aspect of cycling a 60sec test has to be paced. Problem with having a really high neuromuscular power is you are tempted to use it and die badly towards the end whether it is a flying 200m or the 21day Tour de France.

I had that with one of my trackies who was leading a road Tour and was winning the sprint primes by 50-100m each time, using his power unwisely left him open and one good counter attack in the cross winds while he was trying to recover from burning one match too many meant they shelled him. Sure he will belt out at good Kilo though.

OTOH I'm guessing that I have a high 60 second power relative to FTP compared to people who need 4+ mins rest to rep 1 minute at 150% FTP. But none of these relationships are good or bad, every relationship that is good in one direction is bad in the other direction, e.g. I might be described as having a poor FTP relative to my 1 minute power just as easily as having a good 1 minute power relative to my FTP.

So the question is: is this an actual advantage and does it mean you need to train your anaerobic capacity? Unless I was training for a Kilo, Keirin or Teams Pursuit I wouldn't be that worried about it.

 

[kssz2]

Fergie

"I train the U17 record holder for 500m tt in NZ and he went through the first lap in 5th place but held his speed while everyone else dropped off and he ended up .5sec ahead of the Silver Medal."

So if you were to train solely for a TT between 500-750m, I guess where someone mentioned you'll be living in the anaerobic zone, to last that final portion of the distance what intervals would you recommend, would it be something like 10 x (1 min @ 150% + 9 min recovery) or sets of 5 x (1 min @ 150% of FTP + 4 minutes of recovery) with a longer break between sets.

KC

 

[fergie]

I would go shorter for a 500m or 750m TT as I would hope both would take less than 60sec to complete. If you trained at 60sec power you would not be preparing the body for the power demands (higher than 60sec power) of either a 500m or 750m. I would also not go the other way either and would not do efforts below 25sec for the 500m and 35sec for the 750m.

Looking at the maximal power from a World Track Champion his power goes like this...

Max Power: 1680watts
33sec power (500m TT): 1072 watts
46sec power (750m TT): 960 watts
62sec power (1000m TT): 879 watts

Or a Standing Kilo in Training....

Peak Power off the line: 1585 watts
Ave power through 250m: 1196 watts
Ave power through 500m: 1035watts
Ave power through 750m: 931watts
Ave power for 1000m: 859 watts (Time 1:04min)

We can see the demands of the event is not high force but energy supply to the working muscle under extreme conditions and optimal pacing to facilitate this. We see this often in 30sec Wingate Tests where the higher the peak the greater drop off and the lower the 30sec ave. If there was a medal for the highest peak power I would train it but the medal is for the 500m, 750m and 1000m TT where the average power relative to body weight and frontal area is the goal.