Power training for Epic

[1kTT]

Hi All,

 

I am completely converted to power based training and so far have been focused on training at threshold power with the focus on 2hr to 4hr mountain bike races.  This has seen threshold power increase from 290w to 350w over the course of the year.

 

I am now starting to train for the Epic and was wondering how to  use the power meter for this.  Any of the power guru's out there have advice ?

 

For reference, I weigh 77kg  and have a 20min threshold power onf 4.6w/kg or 350w.

 

Thanks,

 

 

[bruce]

I don't know much about training for Epic type events, but taking a periodised training plan approach you would have the following phases:

foundation (base), build, specialisation, taper, race.

 

You clearly have a solid foundation in place so the goal for the phases would be:

build: raise ftp as high as possible - i.e. build aerobic capacity.

specialisation: for the epic would be long rides sub-threshold to get used to the sheer volume.  I don't think the Epic would require huge anaerobic capacity work.

taper: not much for an event like the epic.

 

This I would guess would look like a "reverse" periodisation plan i.e. work on improving threshold first, then add volume at that higher threshold so that you are accustomed to the volume when you get to the race.

 

Doing to much volume first would probably be hard to sustain.

 

Frank Soll (Bicycle Power Trading) would probably be able to give you plenty advice - he won the Masters cat a few years back.

[Trackz]

Polar has a very good 12 and 16 week Epic programme. Contact their Jhb office. The guys are very helpful.

[Brakkies Sport Fotos]

or contack cycle lab (andrew mcclean) he can forward you the program - or PM me your e-mail and I can forward you Andrew's program

 

 

 

( andrew won the masters section in 2007) so his program will work). I know he made a couple of adjustments, so to make sure you can only get second place, and nothing more, but second on the poduim is not that bad)

 

 

 

 

[BikeMax]

Bruce has covered the basics - nothing much to add there.

 

We are working with several Epic guys at present and would be happy to design a programme for you if you are interested.

 

PM me if you would like further info.

 

Peter

 

[Legpower]

Can someone tell me more about power based training and meters. Ive been to Bikemax..but they are so expensive.  Are there cheaper options?

[THE BODY CENTRE]

Can someone tell me more about power based training and meters. Ive been to Bikemax..but they are so expensive.  Are there cheaper options?

 

Do you want to train with power? Then you will have to take the decision first to spend some money. On your powermeter!

And then if you do spend the money, then surely you want to know how to use your apparatus to its fullest. IMO then Bikemax is the intelligent choice. Excellent value for money, and not expensive at all?

[Marius]

LegPower, you have to buy a PowerMeter like Ronelle said, you have a few option, Polar Power Meter, the I Bike and PowerTap, but most ppl switch from Polar/i bike to the Power Tap after a while since they are not so good, so if you want to buy right the 1st time just by a PowerTap. The cheapest one is around R7k but I'm sure you can find a second hand one for less if you wait a bit.

 

You will also have to then get a couch to help you with your training.

[Legpower]

What is IMO?

 

But surely you can get the same result out of riding the bike at gym....it measures your power.

 

Just cant afford to spend the R9,000.00 price tag I see on the BIkemax website.

 

[THE BODY CENTRE]

What is IMO?

 

But surely you can get the same result out of riding the bike at gym....it measures your power.

 

Just cant afford to spend the R9' date='000.00 price tag I see on the BIkemax website.

 

[/quote']

 

IMO - in my opinion

 

The R9000 option is for a specific target group of highly competitive cyclists. Visit the site again ... and talk to people who are successfully training on power. And then maybe reconsider if it is really what you want?

[JasonW]

 

You will also have to then get a couch to help you with your training.

 

If you spend all your time on the "couch" then you won't need a power meter

[Brakkies Sport Fotos]

maruis again?

[Marius]

[1kTT]

 

 

This I would guess would look like a "reverse" periodisation plan i.e. work on improving threshold first' date=' then add volume at that higher threshold so that you are accustomed to the volume when you get to the race.

 

[/quote']

 

thanks guys, thats along the lines  of what I have been planning

 

[bushpig]

Polar powertap a royal waist of time.. speak to Frank Soll or Peter Wright....They brought Hunter Allan into the country for a training seminars....They are on the money when it comes to power based traing and power taps...Polar are peddars of product only....

[bruce]

Polar powertap a royal waist of time.. speak to Frank Soll or Peter Wright....They brought Hunter Allan into the country for a training seminars....They are on the money when it comes to power based traing and power taps...Polar are peddars of product only....

 

Just to clarify, polar and powertap are two different power meters, powertap is from Saris.