It's hill climb season here in the UK and for the first time I'm taking it pretty seriously. I usually do lots of climbs on my long rides, they tend to be 5-8 min and I do them at 115-120% of my FTP, so I feel pretty confident that my power at Vo2max is pretty developed. Been doing several weeks of specific hill repeats so now it's just refining my technique and power. The National hill climb champs is in 3 weeks and I hope to race it in around 3.5 minutes.
Here are my numbers (all-time bests). I'm generally a poor sprinter but have a very good 1-min and 5-min. FTP is decent though AP is always ~10-15w lower than NP on my one-hour efforts, so I suspect I've just not trained enough at long isopower efforts to bring AP up to NP level. Female, 52.5kg, 38 years old.
5 sec: 750w, 14.3w/kg
30 sec: 520w, 9.9w/kg
1 min: 440w, 8.3w/kg
5 min: 310w, 5.9w/kg
FTP: 240w (NP), 4.5w/kg
The Coggan book compares two IPers -- relevant I think as the IP is a similar length of time to my hill climb, though clearly a different inertia being on the flat track! -- one of whom is weak at FTP and the other in anaerobic power. The latter should try to develop the anaerobic system more to get faster/better. I think I may fall into this category.
So the question is, is it better for me to do race duration intervals at a lower power (obviously) than I can do on race day? Or is it better to do shorter intervals at target race power? Or something different altogether, say 30 sec L6 efforts?
Here are my numbers (all-time bests). I'm generally a poor sprinter but have a very good 1-min and 5-min. FTP is decent though AP is always ~10-15w lower than NP on my one-hour efforts, so I suspect I've just not trained enough at long isopower efforts to bring AP up to NP level. Female, 52.5kg, 38 years old.
5 sec: 750w, 14.3w/kg
30 sec: 520w, 9.9w/kg
1 min: 440w, 8.3w/kg
5 min: 310w, 5.9w/kg
FTP: 240w (NP), 4.5w/kg
The Coggan book compares two IPers -- relevant I think as the IP is a similar length of time to my hill climb, though clearly a different inertia being on the flat track! -- one of whom is weak at FTP and the other in anaerobic power. The latter should try to develop the anaerobic system more to get faster/better. I think I may fall into this category.
So the question is, is it better for me to do race duration intervals at a lower power (obviously) than I can do on race day? Or is it better to do shorter intervals at target race power? Or something different altogether, say 30 sec L6 efforts?