Last week the riders in the Power Meter Project 2007 performed the first series of critical power tests. One of them is Gonzalo Vilaseca who proved that he is a strong and light rider. Have a look at the tests results:
Test results – Week 1 (Gonzalo Vilaseca)
|Critical Power Tests||5sec||1min||5min||20min||Body Weight|
|Week 1 (Watt)||1105W||557W||357W||321W||73kg/160.9lbs|
|Week 1 (Watt/kg)||15.1W/kg||7.6W/kg||4.9W/kg||4.4W/kg|
Comments from Jesper Therkildsen:
I have dedicated the first 6 weeks for building a large aerobic engine since that is the single most important factor in most cycling competitions. In old days this time was e period with long slow distance training, but Gonzalo is going to test one of the newer training strategies with more intensive training. It’s a quite intensive training program with intervals every second day. These intervals are made to increase his VO2max and his endurance. There is also some work with power sprints, but these sprints don’t have high priority.
By doing the intervals very frequently he will have a good chance to get familiar with the pacing strategy in these intervals and get a lot of small interval doses with a high O2 uptake. Thus, I expect that these intervals will increase his performance at 5 and 20min critical power. Well, but he asked for more anaerobic endurance and sprinting power? Yes, but in cycling races of 2 hours it is essential to have a high VO2 max and endurance. If he has that, he has a chance to get home with the peloton or make a breakaway. But if is limited in these two factors, vo2max and endurance, he will be dropped before they get to the final sprint. Thus, the primary goals for the first period are improvements in 5min and 20min critical power. His training amount will be in the range from 9 to 15 hours per week for the first 6 weeks.
I will adjust the program after 6 weeks of training, and then focus a lot more on race preparation with anaerobic intervals and sprints. This training will be done to optimize his performance at short, intensive races.