THIS is the story behind developing an effective, motivating, and personalized interval session, the perfect booster for VO2 max. If you want to skip the theory, you can go directly to the VO2 max session here. I have analyzed many heart rate and power files from cycling races during the last few years. I have […]
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The New Year has arrived, and this is the perfect time to set new goals and targets. So why don’t you challenge yourself to improve your overall cycling skills and performance? Here are ten failsafe ways to boost your performance in 2011. 1 – Take responsibility for your own training Take the bull by the
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In the last couple of weeks, I have covered the importance of VO2 max intervals. Even though VO2 max is an essential physiological skill, threshold power is even more crucial. The total power output at your threshold power is often a lot more critical than the absolute number at VO2 max. That also explains why
Optimal Bike Training: Threshold Power vs VO2 Max Read More »
The basic rule of training is to train what you aim for. Interval training with an intensity close to your maximal oxygen consumption (VO2 max) is the most secure way to improve your VO2 max. Elite riders must do VO2max intervals The closer the intensity is to 100% of VO2max, the better training you get.
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It is all about making the decision. Should 2009 be your best season ever – yes or no? If the answer is yes, please continue reading. Making 2009 your best season is a good decision, and more importantly, you have decided at the right time. Usually, I recommend serious training to begin in November with
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Most races end up in a bunch sprint, which normally is exclusively for the sprinters. But it is only a small percentage of Training4cyclists.com’s readers who are pure sprinters and play a role on the last 200m. I will now make a short description of how you can win the next bunch sprint ”“ at least in the theory”¦
1. Pick your parents carefully
When it comes to true sprinters, genes play a big role. Sprinters are born to be sprinters. It is said that you can make a slow donkey to a faster donkey, but you can never make a donkey to a race horse. This animal is simply born to be slow and it is the same situation for many non-sprinters. Naturally born sprinters have a higher percentage of fast twitch fibres than normal people. Road cycling sprinters are not as pure sprinters as you see them in track and field. This is because the sprinters have to carry themselves a long distance before they can see the finish line.
Before you give up, it is important to notice that in many races, stronger riders use the terrain to challenge the sprinters before the final 200m. They attack on the hills and make jumps in the crosswinds. That is their chance to beat the sprinters. So if you already know that the sprinters are faster than you, then you have 3 options: Attack, attack, attack”¦ Got it?
2. Be patient
Save your energy for the final km. Until then, your job is to get through the race as easily as possible. There are many riders who could do a reasonable sprint, but they do not do it as they spend energy on desperate attacks because they do not believe in themselves. So make your decision before the race and stick to it. If you decide to go for the sprint, do it 100 percent. Otherwise forget about it.
3. Get in position
Sprint is all about position. If you are not in position you will never win a sprint even if you are the fastest sprinter. Keep the wheel of a sprinter you know is going to be among the first riders. If you are lucky or talented, you might have team mates that will help you get in position.
4. Be strong
Power is important, and for sprinters power is essential. If you want to make an incredibly fast sprint, you’ve got to train for it. That means specific sprint and anaerobic endurance training, and maybe strength training. You can read more about strength and sprint training here at this blog.
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Yesterday I published and commented on the results from Dave Simonson. Today, I will talk about Marc Moeller who is a category 3 rider with an ambition of promoting to category 2 this season. That goal sounds quite fair if Marc’s training wasn’t limited to only 8 hours per week. Thus, Marc gave me a challenge when he entered the project, but also a great chance to test how much progress you can achieve with training program with limited time available.
Wattage controlled intervals
I chose to push Marc’s intervals to the maximum capable amount. He was supposed to do intervals three times a week, but these days were not only like regular interval days, they were really tough workouts that required a dedicated effort to succeed. These intervals were monitored on his PowerTap Pro. There was a risk that this program could be a failure if the total training load was too heavy.
The three interval days were one session with anaerobic intervals (6 bursts of 40 seconds at 600-650W, recovery 6minutes), one training day with VO2 max intervals (3 times 3minutes 400W, 3min recovery or a couple of sets of 6 bursts of 40/20seconds at 410+ W) and finally one day with threshold power intervals in the range of 3 to 15minutes, normally with a total time of 24-30minutes. Two times a week there were sprint sessions with short power sprints and regular sprints.
Have a look at the graphs and full results
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