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 to be a strong and light rider. Have a look at the results of the tests:
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 six weeks to building a large aerobic engine since that is the most critical factor in most cycling competitions. In the old days, this time was a period with long slow distance training, but Gonzalo will test one of the newer training strategies with more intensive training. It’s quite an intensive training program with intervals every second day. These intervals 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 an excellent chance to get familiar with the pacing strategy in these intervals and get a lot of small interval doses with high O2 uptake. Thus, I expect these intervals to increase his performance at five 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 it is limited in these two factors, vo2max, and endurance. So 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 of 9 to 15 hours per week for the first six weeks.
After six weeks of training, I will adjust the program and then focus a lot more on race preparation with anaerobic intervals and sprints. This training will optimize his performance at short, intensive races.