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Written by Mackenzie Madison    Thursday, 13 January 2011 17:11    PDF Print E-mail
TRAINING WORKOUTS TO GET POWER ON THE BIKE:: BASE SEASON:: PART I


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A couple key tips to consider before trying these workouts:

- Trainers that hold specific wattages are good for interval and threshold training such as the CycleOps PowerBeam Pro and CompuTrainer Pro
- Hill workouts are good for doing lower cadence power holds but not time trial efforts where higher cadence efficiency is key
- Make sure that you get to a location where you can complete the main workout without interruption. The last thing you want is to have a quality session interrupted to make it a non-quality session. Plan ahead.
- Keep in mind when training with power that once your total power output starts to decrease by 10-15% of what your current workout wattage workload, it’s time to call it quits. Beyond this point, you are stepping backwards in your training duration.
- For simplicity, I will describe efforts in HR zones as most have established these more than power zones

THRESHOLD TEMPOS
These workouts really prep you for time trialing and being able to hold onto your threshold even longer during road races. More matches in your matchbox.

Warm up 10-15 minutes in Z2. Make sure that you’re in a location that allows you to complete the full tempo without stopping or any interruptions.
10- 30 min in length in Z4 or at CP30-CP60.
5 minute recovery for shorter lengths, 10 minute recovery for 30 minute sets in Z1-2.
Repeat 2-8 times depending on your race distance and specificity.


OVER UNDER
One of the beneficial things about having a powermeter is to have access to your threshold wattage. By collecting workouts, the poweragent software can analyze your approximate threshold by compiling your data or you can just hang out in Z4. Typically, the durations spent teetering over and under are about 30-90 minutes. For half Ironman athletes or those where extended time trials are key, the longer the better. I’ve spent up to 120 minutes hoping.

10 min 5-10 watts above threshold (beginning upper Z4 beginning Z5) 5-10 min 5-10 watts below threshold (upper Z3)
Repeat 2-8 times.


THE RAMP
Ever felt like that VO2max test you did you didn’t get up to your max? Well, with this workout you’ll have enough times to practice it. It essentially teaches your body and trains yourself to take note of how you feel within your ranges. It also facilitates a better understanding of how your body feels and responds after repetitive fatigue. A trainer with programmed resistance works perfectly for this so all you have to worry about is your effort. This is also a good workout to try and get your max HR or high end Z5 figured out.

Start out at an easy recovery pace and with each minute, gradually knock up the wattage 10-15 watts (or 3-4 bpm) until you are at max- you’re cranking as hard as you can, you’re still maintaining a high cadence… you might feel like you will fall off your bike.
Say hello to your max HR or close to.
Stop- recover so that your HR gets into lower Z2 or Z1, super easy- repeat as many times as you can.
Hopefully you’ll continue to get warmed up and the next time you ramp up, you’ll get a little farther- that’s the point. This workout is excellent for warming up for a time trial and prepping time trial warm ups.


CADENCE FARTLEK
Cadence is so important. Neuromuscular facilitation, as well as maintaining the ability to continue to drive more power. You can put out the same amount of power say 250 watts at 70 rpm’s and 100 rpms. Which one is easier? You tell me. Distributing the power output with a quicker cadence turnover eliminates the extreme torque that is needed to overcome the workload. That’s why on hills, torque increases, you have more forward drive from your pedals with a lower cadence. It’s all about building efficiency.

WU 15 minutes starting out with a cadence of at least 85-105 rpm while gradually increasing your effort/ pace/ wattage and a comfortable rate up to upper Z2-Z3.
Ride for 40 minutes at "tempo" effort start out in upper Z2 reaching middle to upper Z3.
Ride for the next 20 minutes at a cadence 15 rpm's lower than your normal cadence but still put out the same effort, HR, wattage, speed, pace, etc. in Z3.
Ride for 40 minutes at tempo in Z3 at your normal cadence.
Ride for the next 20 minutes at a cadence 15 rpm's higher than your normal cadence but still put out the same effort, HR, wattage, speed, pace, etc. in Z3 to Z4.
Cool down for the last 15 minutes with your higher cadence, but GRADUALLY decrease your effort, lower your gears, etc.

Stay tuned for the next set of base season bike workouts! Remember, these can be used throughout the season too!
Blog: http://kenzmadison.blogspot.com
Blog Link: http://kenzmadison.blogspot.com/2011/01/training-workouts-to-get-power-on-bike.html
Follow: http://twitter.com/kenzmadison
Website: http://www.kenzmadison.com

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Last Updated ( Thursday, 13 January 2011 17:18 )
 

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