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Evaluation of critical power tests performed in Week 6

Gonzalo Vilaseca has done the first six weeks of the power meter project, thus he has now entered the final six weeks of the project. This part of the training is considered as race preparation.

Competing in a cycling race is one of the best ways to prepare you for your main goal. The reason is that you train exactly what you are going to compete in. I have previously discussed races as preparation for cycling races in an earlier post here. Gonzalo will use Sundays for races where the race itself doesn’t have high priority, but the training he gets from it has a high priority since it is one of the three weekly intensive training sessions.

Evaluation of Gonzalo’s critical power tests performed in week 6

Evaluation of critical power tests performed in Week 6 Read More »

Great start for the Power Meter Project

Four riders have completed the first 6 weeks of wattage controlled cycling training. In week 1 they performed four critical power tests to evaluate their sprint power, anaerobic endurance, VO2 max and threshold power. After the initial testing week they have performed four weeks of wattage controlled training based on their test results and personal goals. In week 6 they performed another test week with four new critical power tests performed under the same conditions as in the first. The four riders have achieved some great results as you can see on the graphs below. I will make my comments on their critical power tests and talk about their future training programs based on these test results later in this week.

Improvements in Critical power from Week1 to Week6
Improvements after wattage controlled cycling training

If you are interested in having a closer look on their results in the critical power tests, you can find their numbers here:

Marc Moeller
Paul Skiba
Dave Simonson
Gonzalo Vilaseca

Ps. Thomas Davis has had some troubles with his knee, so he has only just begun on the training program.

Great start for the Power Meter Project Read More »

Offpiste skiing in Chamonix

I’ll leave Denmark and the internet for the next week since I’m going to Chamonix in France with my girlfriend Anna and her family. We are going to stay at a lovely little place called Bellevue which is small hotel owned by Anna’s uncle and two other people. Majority of the visitors like extreme sports like offpiste skiing, ice climbing and stuff like that. One of the partners at Bellevue, Asmus Norreslet, has made the summit of Mt. Everest twice, so definitively an interesting place to visit.

So for the next week I will not be answering mails or posting news about training. I have scheduled a couple of posts for next week, so there will be some activity on training4cyclists.com.

Offpiste skiing in Chamonix Read More »

20 Percent Higher Critical Power after only 4 Weeks Effective Training

Yesterday Gonzalo talked about his improvements after four weeks of wattage controlled cycle training. Now I can present another rider with an even more impressive performance. Paul Skiba has made improvements that is much better than I would have expected, so I certainly understand why he is so happy. Here is the interview:

Today 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?
Paul Skiba: “I am a competitive person. I was competitive when I was young and strong and I’m just as competitive now though not as strong but maybe smarter.

Because I previously did all my tests indoors, I was committed to doing all my tests indoors again. I ride the majority of my winter miles indoors on a trainer or on my rollers I started searching for answers as to how I c/would better my results in these first two metrics and compete with Gonzalo. In the 5 sec sprint I knew I would be hard pressed to touch his results since I couldn’t flex the bike as much as I might in a real road sprint. I was able to tweak my form a little and put out 955 watts which is a 20.7% gain over my previous result. I’m pleased with that though its not close to what I have pulled on the road.

Apply the same thinking to the 1 min test though I thought I could be more competitive. I focused on gutting myself and going for an all time best 60 second effort. My wife provided support by counting down in 10 sec increments so I wouldn’t have to look at the clock. I was able to put out 551 watts, which is an 18% increase and with my deceasing weight dropped me in at 7.9 watts/kilo better then Gonzalo’s initial effort by .2 but short of his latest effort -darn-.”

In what way have your training been different during the Power Meter Project?
Paul Skiba: “I worked with a CTS coach previously, there testing paradigm utilizes 2 x 8 minute all out efforts, I understand only one is really considered for setting my ranges. I also used there labs for VO2 and lactate testing.

Utililizing the CTS methodology I was unable to directly connect my various efforts during training with direct results in a test or tests, Using Jesper’s system I am able to directly connect my efforts in training with a body system I’m working which will allow for better test results and make me a stronger cyclist.

The difference in what I’m doing as far as the training goes is that I’m doing more sprints then I have at this point in the past and probably a little less tempo. I’m riding my endurance miles at a little lower intensity then I did in the past since last season I cooked myself by the end of the year pouring on hard edurance efforts. “

Before we know the results from your vo2max and threshold tests: What are your conclusions so far?
Paul Skiba: “I’m extremely happy with my results. I do not anticipate anything close to the same improvment in my results for the next two tests though I will be a lot stronger. This off-season has been a fruitful one in that I’ve identified shortcomings in my nutrition and performance based psychology and taken active steps to improve both of them. All of this work along with Jesper’s workouts and structure has brought me to a point where I’m feeling fit, strong, and ready for more. I am eagerly anticipating the next phase of training.”

20 Percent Higher Critical Power after only 4 Weeks Effective Training Read More »

More LSD training and short intervals than previous years

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.”

More LSD training and short intervals than previous years Read More »

Waiting for Results from Critical Power Tests

The Power Meter Project 2007 has now entered the 6th week of the project, which means that the riders will perform four critical power tests to see if they have made progress with their individual training programs.

The critical power tests will be done in the exactly same order and same conditions as in the first week of the project. This procedure is done to minimize errors. For the same reason I led the riders test the testing procedure two weeks before the project started. This was done to make sure they knew what they were supposed to do and how they should pace themselves properly. As I have said previously this is not a scientific study, but I think it is good way to see who can benefit from wattage based cycling training.

I’m really excited to get the reports from the riders in the end of the week. I have already had some emails from the riders, indicating that there are some improvements to look out for. I know that they have done a great job, so I predict improvements for all of them.

After this week, the riders will receive a new program that will prepare them for the race season. The final tests in this project will be performed in week 12.

Waiting for Results from Critical Power Tests Read More »

Helping a climber to develop an aerobic engine

Here are the test results from Thomas Davis who started on the Power Meter Project last week. Due to vacation he starts a couple of weeks later than the rest of the participants.

Critical Power Tests 5sec 1min 5min 20min Body Weight
Week 1 (Watt) 875W 362W 232W 174W 55.3kg/122lbs
Week 1 (Watt/kg) 15.8W/kg 6.6W/kg 4.20W/kg 3,15W/kg

Comments from Jesper Therkildsen: Thomas is a very light rider and that explains why his performance seems low compared to some of the other riders in the project. But when you look at the watts per kilogram, you will realize that he is a strong and powerful rider. His training program for the next month will be 13 to 17 hours weekly training with focus on building a large aerobic engine. Thomas has an impressive sprint power compared to his low body weight, but I guess that the absolute power is too low to win bunch sprints but strong enough to have a chance in smaller groups or steep climb sprints. Thus, he will have to improve his VO2 max and threshold power to make him able to make winning moves (or to reduce the size of the group) before he gets to the final sprint.

Helping a climber to develop an aerobic engine Read More »

Top 5 doping excuses in Cycling

1. Tyler Hamilton: “I have a twin that was never born. That’s why my blood contains a different blood type than my own”

2. Floyd Landis: “I had some beers and whiskeys last night. I have a very high natural level of testosterone. I am innocent.”

3. Raimondas Rumsas: “My wife was bringing a car full of medical substances for her sick mother. I am innocent.”

4. Frank Vandenbroucke: “The drugs were for my little dog. I am innocent.”

5. Dario Frigo: “It’s just a bad habit I have to wear illegal drugs. I don’t use them. I am innocent.”

Top 5 doping excuses in Cycling Read More »

12 Week Pre-Season Training Program

This program is an example of how you can plan the final 12 weeks before the race season begins. If you have been lazy during the winter, starting on this program might be a good chance to catch up. If you are able to do12 hours per week training now without problems, there should be a good chance that this program will suit you.

The pre-season program has a very common design with building of aerobic endurance for the first part, then an increasing workload with more training sessions and longer rides and finally the intensive part with more anaerobic intervals and sprints and also a couple of races that should be performed as a part of the pre-season preparation.

Have a look at the complete training program

12 Week Pre-Season Training Program Read More »