While I am waiting to receive the results from the critical power tests, I have done some interviews with the participants in the Power Meter Project. Gonzalo Vilaseca did the 5seconds and 1minute critical power test yesterday. Here is my interview with Gonzalo after four full weeks of wattage controlled training.

Yesterday you have completed your critical power test for sprint power and anaerobic endurance after 4 weeks of training in the Power Meter Project. What is your reaction to your performance in these tests?
Gonzalo: “Overall, I expected some improvement in every critical power duration because I had been a few months without training before the power meter project. My guess was that the largest improvement would be seen in 1 and 5 min test, moderate improvement in 20 min test, and little improvement in 5 sec sprint.

As I said, after looking at what I have exercised in my training I expected little improvement in the 5 sec power but a good improvement in 1 min power, and it has been as expected, I’ve improved my 5 sec sprint by 3,8%, but my 1 min power has increased an 8,4%, which is more than I expected. I didn’t expect an increase of 47 w in such a short period of time.”

In what way have your training been different during the Power Meter Project?
Gonzalo: “Compared to this period in past years, during the project I have performed short intervals and LSD days (long steady distance) have been longer. On previous years I did endurance rides with some moderate intensity (Zone 3) work, but no intervals of any sort. During the project I have performed short intervals twice weekly, and that is far more stimulating than just endurance riding.”

Before we know the results from your vo2max and threshold tests: What are your conclusions so far?
Gonzalo: “My conclusions so far are that I have regained fitness faster than expected, but this should be confirmed with the 5 and 20 min test. Im not surprised about my test results as I know Im not at my peak (and I don’t want to be now) and I need more training, but Im really surprised at how good I have assimilated the training load and how that has translated in fast improvement.”

The last rider in this project is Thomas Davis who trains 12 to 20 hours per week when he is very motivated. Thomas will start on the training program a little later than the rest of this project because he is on vacation.

Name: Thomas Davis
Power meter: Power Tap Pro

How would you describe yourself as a cyclist?
I’m a 3 year veteran who’s raced at Category 5 during those 3 years. I do not want to get promoted until I know I can stay in the top 10 in most races I do so that’s why I stayed there for that long. I know I have incredible acceleration which is how I usually make my name on the track where I’ve had the most success because when I make my jumps, I can put in gaps very quickly. I’m also a decent climber by default because of my weight. However, I’ve always had trouble with consistency in steady state type training for TTs and climbs which are why I bought the Powertap as a way to gauge my efforts and improve my training specificity for those types of efforts. I’m also a rather hyperaggressive attacker and I would prefer to try to get my wins on wild but smart attacks and breakaways rather than waiting for the sprints which I know I do have some natural capacity for.

What are your previous experiences with power meter training?
Frankly, the only time I’ve ever had a chance to use a power meter of any sort was when my club’s informal coach offered everyone a chance to test out their abilities on a Computrainer.

What is your main goal with the Power Meter Project 2007?
To acquire a better understanding of how to use and train with a power meter effectively. I want to get the maximum out of the power meter. I also aim to use it as an opportunity to try to improve my skills on the bike enough to move up to Cat. 4 and be competitive at Cat. 4. Ultimately, I want to maximize my potential as a climber and sprinter with the project.

Spencer Kenner is a very experienced rider, but a true beginner into power meter training. He wants to improve his time trialing and climbing with a wattage controlled training program.

Name: Spencer Kenner
Power meter: Power Tap SL

How would you describe yourself as a cyclist?
I’ve ridden for over 20 years, 10 of which I’ve raced. Recently a Cat 3 and struggle to be competitive with the Master 1-3’s when it gets hilly and real fast. I’m not great at any one discipline but would like to climb and TT better. I’m 6’2″ and fluctuate between 170-175 pounds. I do some cycle cross and mountain bike for training. Right now I’m in the gym 2-3 times per week trying to build power and strength.

What are your previous experiences with power meter training?
None, except for the occasional test where I’ve tested at around 275 watts at threshold, and 375 max.

What is your main goal with the Power Meter Project 2007?
My goal is to train more efficiently and understand my weaknesses and how to make them strengths, i.e. climbing and TT. I’ve used a heart rate monitor for years but I’m not able to develop a consistent plan based on it alone. And it’s always a struggle to know when I’m just tired or overtrained with the HR monitor. I think the power meter should help with that. Also, I’m just getting a Power Tap this next week or so and want a good baseline to begin with. Of course any real and effective training tips to meet my goals would be greatly appreciated as well.

Gonzalo Vilaseca has competed in long cycling endurance races of 5 to 7hours, but now wants to switch to shorter, more intense races of 2 hours length.

What are your previous experiences with power meter training?
I have been training by power for the last three years. Two years with an ergomo, and one year with an SRM. The first year I was my own coach and I did pretty good. The two following years I had a coach, during the first year my results where the same as when I coached myself, the following year my results improved, but so did my training hours. I can’t compare wattages between seasons because of issues I had with my ergomo. I can’t train without a powermeter now, it’s my eyes.

Read the full interview with Gonzalo Vilaseca

Today I will introduce you to the third participant in the Power Meter Project 2007: Marc Moeller. There is a total number of 6 participants and their training programs start in the beginning of 2007.

What is your main goal with the Power Meter Project 2007?
My goals of the project are to find out if strict interval work over time will push my lactate threshold power up substantially. I also would like to have a more impressive sprint after a long lead out effort. I also would like to have those really tough 4-5min super hard efforts in me that determine the course of a race.

Read the full interview with Marc Moeller

Today I will present a tri athlete, Dave Simonsen, who has finished three iron man competitions. He is currently training 5-6hrs pr week on an indoor trainer which has a calibrated power tap rear fly wheel.

Name: Dave Simonsen
Power meter: Cycleops Pro

How would you describe yourself as a cyclist?
I am a three-time iron man triathlon finisher, and my strength is long, slow distance. My weakness is power over long distance. I typically do much worse during the 2nd half of the bike leg of a triathlon.

What are your previous experiences with power meter training?
I have recently purchased a power meter, so my experience is minimal. I have recently started using a Cycleops Pro 300PT.

What is your main goal with the Power Meter Project 2007?
I would like to increase my power to an average of 200 watts during a 112 mile distance. I also would like my power during the second half of a 112 triathlon bike leg to equal the first half.