What is gona help me to have more power in cycling.....

[Genesis]

Horse steroids injection - from the local vet!!

 

 

 

No seriously - just joking - hahahaha!

[Philip Krugel]

Oky thanx!intervals with a high gear or what...

[pastapouch]

Stem saam met Willehond.

Intervalle...

on hills...don't waste your time on flat intervals...

[ccc2]

hill intervals - once a week.

if you have the time during the week - ride for 2 hours at just below race pace then do intervals (but not every day). you have to factor in a recovery ride or 2 other wise you'll kill your legs.

[The_Break]

What the guys here are saying is of no use to you and in some cases just incorrect.

 

You cannot simply take one or two things from the threads here and hope your cycling is suddenyl going to get better. You need a well structured training program based on sound principals. Whether you do that with a coach or not you cannto simply just say do this or that once or twice a week. There is so much more to it, like resting, perdiodization, gym-work, plyometrics, LTAD, bike set-up, etc, etc, etc.

 

Like I said before, if you are serious about being serious then you need a well structured program from either a free or paid coach.

 

For the record, interval training on the flats is better power training than on a hill if you want to increase power. If you are working on power based training keeping a high power is more difficult on the flats than on the hills and also works different muscle groups and gets the heart rate and perceived effort watt for watt way up.

[aungiers]

The_Break is 100% correct. The best thing to do is to get a complete program designed by a coach or sport scientist who will do a complete assessment including lactate thresholds, anthropometry, flexibility etc Be careful of generic programs. DO NOT EVER GET A PROGRAM OUT OF A MAGAZINE OR OFF THE NET AND APPLY IT TO YOUR TRAINING. THIS INCLUDES ANYONE WHO MAY GIVE YOU A PROGRAM OVER THE NET! YOU ARE BEING CONNED. To get results you need to see someone who will test, design a program based on a needs analysis performed on you, with a structured periodized frame.

 

With regards to power, power training in the gym (Think olympic lifts, not your local VA, Planet Fitness machine work) as well as plyometrics will improve your peak power output exceptionally so; however this is only a component of the bigger picture. Go and see a reputable Sport Scientist or coach to get the best outcome

[Starvin' Marvin]

The break is right. When I do intervals on the flats my muscles feel like they're on fire,have to hammer it. Hill intervals not so much.