Jakkals. Posted August 3, 2014 Posted August 3, 2014 Okay, FTP up by 14 watts. still think I could've done a bit better on the ride. TSS 544 IdeJongh 1
'Dale Posted August 3, 2014 Posted August 3, 2014 Okay, FTP up by 14 watts. still think I could've done a bit better on the ride. TSS 544 Boom!! Nicely done. My week:TSS 452IF 0,77 Steady steady base
Patchelicious Posted August 4, 2014 Posted August 4, 2014 Shorter hard rides last week.She must have loved it! fandacious 1
IdeJongh Posted August 4, 2014 Posted August 4, 2014 She must have loved it! She always does Patchelicious 1
'Dale Posted August 6, 2014 Posted August 6, 2014 Some useful data:By using Dr. Ferrari’s formula:Froome 5.96 W/kg on 5 major climbs in 2013 Tour.Nibali 5.99 W/kg on 5 major climbs in 2014 Tour.Average duration of 5 climbs: 35 min (both 2013 and 2014) IdeJongh 1
Dicky DQ Posted August 6, 2014 Posted August 6, 2014 Okay, FTP up by 14 watts. still think I could've done a bit better on the ride. TSS 544 How do you know your FTP is up? and by how much?
DJpak Posted August 6, 2014 Posted August 6, 2014 (edited) Last week TTS : 486.9. :'( Edited August 6, 2014 by DJpak
andydude Posted August 6, 2014 Posted August 6, 2014 Imagine if you were able to make much stronger attacks at the most decisive moments in a cycling race. If you could push 50-100 Watts more and keep it there just a little longer. Could it make a difference? Could it possible increase your chances of winning? No doubt. The good news is that you can actually boost your anaerobic performance with very small adjustments to your current training. You can call them Race-Winning Intervals. And you don't have to work harder, but you need to pay more attention to the specific skills you want to train. Let me explain... Most road cyclists enjoy riding long endurance rides lasting 1to 2hours and sometimes up to 6+ hours. Some of them include structured intervals focusing on lifting their functional threshold power and VO2 max on a regular basis. It all makes good sense. But it is only a small minority that use structured intervals targeting anaerobic power and endurance. If you ask me, it's a big mistake. Why? Because the shorter races you ride, the more important your anaerobic skills are. So there is actually a HUGE potential if you train these skills the right way (because most of your opponents don't). Here is a story from a rider who took his anaerobic performance to a new level with race-winning intervals: ------ I've done a few crits but being 69kg and more of a climber I've always struggled to get in the points. I always lost positions in the last lap or two, generally ended up between 10th and 20th. So I started doing your anaerobic interval sessions on the turbo trainer - I did about 6 or 7 sessions over 3 weeks. 24th June I was10th8th July I was 6th15th July I was 1st - won by breaking away on the last lap using my new found anaerobic endurance (1 lap is just over 1 minute) Very pleased, thanks for the sessions! Gary Bury ------ As you can see, anaerobic performance can make significant changes to your race performance. Remember there is not much difference between the aerobic endurance of podium and top-15 riders. However, most podium riders are able to make harder attacks or sprints than the rest. Some of these riders are gifted with these skills from their parents. Well, I agree, that is quite difficult to change when you read this... Nevertheless, anaerobic performance is quite trainable and you can make enormous improvements in short time. It is actually much faster than developing aerobic power. Here are three examples (1-1.5hrs) of how you can improve your anaerobic power and endurance: Race-Winning Intervals #1 (last Kilo jump) 15 minutes - warm up (increasing intensity) 5 x (60sec. maximum intensity + 9 min. recovery)Cool down Race-Winning Intervals #2 (long sprint) 15 minutes - warm up (increasing intensity) 8 x flying 500m sprints + 9 min. recovery) Cool down Race-Winning Intervals #3 (hill sprint) 15 minutes - warm up (increasing intensity) 10 x (20sec. slow start, hill sprints + 6 min. recovery) Cool down If you perform 6 to 8 of these sessions during the next month, I expect to hear more success stories like the one mentioned above. Give it a try! Best regards, Jesper Bondo Medhus, MD http://www.training4cyclists.com
andydude Posted August 6, 2014 Posted August 6, 2014 I subscribe to Jesper's emails, like the one above. Maybe it can help you.
'Dale Posted August 7, 2014 Posted August 7, 2014 I subscribe to Jesper's emails, like the one above. Maybe it can help you. That's good stuff, AndydudeThanx
Jakkals. Posted August 7, 2014 Posted August 7, 2014 How do you know your FTP is up? and by how much? Did Andy Coggan's Classic FTP test. 15min wu5min > 110%10min easy20min all out TT(avg power x 0.95)cool down andydude 1
DJpak Posted August 7, 2014 Posted August 7, 2014 I did ftp test today again!!! HahaTwo weeks ago my ftp was 236.7&3.88w/kgToday my ftp is 240.3&3.93w/kg!!! Ye!!! Getting better!! andydude and Jakkals. 2
'Dale Posted August 7, 2014 Posted August 7, 2014 I did ftp test today again!!! HahaTwo weeks ago my ftp was 236.7&3.88w/kgToday my ftp is 240.3&3.93w/kg!!! Ye!!! Getting better!! Peaking just in time for Vuelta...:-) More seriously, nicely done. DJpak 1
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