The winter training program is soon ready for download. I know it is a little late, but before I publish it, I would like you to consider the following aspects of your winter training. This will help you understand how important it is to customize the upcoming winter training program. It also explains why it […]
Before You Download The Winter Training Program Read More »
Back in January 2007 I did a Power Meter Project to find out how people I didn´t know personally responded to some of my training theories. They performed a 12 week training program with power profile tests in week 1, 6 and 12. The results were really impressive with progress in all major physiological parameters.
Now I’m looking for riders who want to be a part of my project:
Requirements:
Ӣ Age: 18 years or older
Ӣ Own a power meter (SRM, PowerTap, Ergomo or Polar CS600)
Ӣ Training amount: 10-14hrs per week.
Ӣ Follow the training plan strictly
What do you get?
You get a free 31 days training program that will increase your threshold power. There will be self performed physical tests on day 1 and 31. Training amount will be 10 to 14hrs per week. The training program will be personalized to your current physical fitness based on self performed tests.
If you are interested in being a part of this project, please leave a comment on this post. I will contact you via email with more info.
Last chance to participate is July 7th.
Increase your threshold power: Join Power Meter Project 2008! Read More »
I guess all of you have tried this kind of activity on your bike. We are talking about biking at intensities that can only be maintained for a very few minutes or maybe just seconds. These jumps require anaerobic power which can be trained separately in your training program. There are made several tests to measure maximum oxygen uptake in the lab, but unfortunately there are no similar possibility to measure anaerobic power. Thus, we have to develop indirect methods to evaluate anaerobic power. I think that testing with a power meter will be the best evaluation of anaerobic power for most riders. Find your average power output in a 60sec. all-out test.
Lactate is not responsible for fatigue
One of the biggest myths about anaerobic power is that lactate is responsible for the fatigue. Lactate is just a piece of sliced sugar and a couple of studies have shown that lactate itself is not produce fatigue, in fact one of the studies I will present in the future claims that lactate actually protects the muscles from fatigue. There are probably many reasons why we determine exercise at severe intensity.
Read the rest of ‘How to train for anaerobic endurance’ here.
How to train for anaerobic endurance Read More »
Gonzalo is one of the more experienced riders into power meter training as he has been training with power for the last three years (SRM, Ergomo and now PowerTap SL). What he was looking for was a training program that could motivate him for training to cycling races of 80-90km. Motivation is the cornerstone in many riders training program, because even the best program will end up as a failure if the rider is not motivated. I guess a part of the predicted progress can be explained by motivation. A motivated rider trains harder and obtains better results than a non-motivated rider. Thus, my challenge was to motivate Gonzalo and keep track of his performance during the 12 weeks.
Focus on Aerobic Power
I decided to focus on 5 and 20min maximum power in the first 6 weeks and then work harder with anaerobic power in the last 6 weeks. I prefer to build a great aerobic base instead of just working on the anaerobic stuff from the very beginning. The reason for this is that it takes longer to build an optimal aerobic engine than anaerobic endurance. It is quite fast to train anaerobic endurance to a relative high level compared to the time it takes to optimize maximum oxygen consumption. 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 got that, he has a chance to get home with the peloton or even make a breakaway. But if he is limited in these two factors, VO2 max and endurance, he will be dropped before they get to the final sprint. Thus, the primary goals for the first period were improvements in 5 and 20min maximum power.
Intervals
Like all the other riders in this project Gonzalo had to struggle with intervals three times a week. In the first couple of week it was two days with intervals and on Sundays he participated in some duathlon events of 2hrs duration. The following weeks were with intervals on Tuesdays, Thursdays and Saturdays.
Gonzalo performed several intervals of 6min work / 4min active recovery with a workload around his 20min maximum power (Normally done three times on each interval day). There were also a couple of days 3x(3+3)min and 40/20sec intervals to maximize his VO2 max and add some fuel to his anaerobic enzymes.
Results
1min power increased dramatically making him a much stronger rider with more punch in his attacks. Combined with significant improvements in 5 and 20min maximum power, Gonzalo is now a lot more competitive in flat cycling races. I could wish that he was stronger in sprints, but the 1, 5 and 20min maximum power will result in more success for him in the races after all.
| Maximum 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 | |
| Week 6 (Watt) | 1148W | 604W | 389W | 335W | 72.5kg |
| Week 6 (Watt/kg) | 15.8W/kg | 8.3W/kg | 5.4W/kg | 4.6W/kg | |
| Week 12 (Watt) | 1113W | 674W | 416W | 342W | 73kg |
| Week 12 (Watt/kg) | 15.2W/kg | 9.2W/kg | 5.7W/kg | 4.7W/kg |
VO2 Max Is Essential In Competitive Cycling Read More »
This training program is designed for serious riders who already have a solid mileage. I will recommend that you use a heart rate monitor or even better a power meter in your training. During short intervals a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed with a few minutes. People that enter this program should know about the terms overreaching and overtraining.
Have a look at the 18 hours per week training program
18 Hours Per Week Training Program Read More »
Here is a very effective strength training program for cyclists. The program is based on multi joint exercises with free weights, which indicate that this program is not for beginners. If you are not familiar with lifting free weights, consider training the same exercises in a machine. Ask a fitness instructor in your training gym.
When using this strength program:
Ӣ Warm up before lifting
Ӣ Never train to failure
Ӣ Use as heavy weights as possible (still no failure training)
Ӣ Be explosive in the concentric phase
Ӣ Rest periods of at least 2 minutes between sets
12 week strength program for cyclists Read More »
This training program is for serious riders who already have a solid mileage. I recommend that you use a heart rate monitor or, even better, a power meter in your training. During short intervals, a heart rate monitor is worth nothing because the reactions from the cardiac system are delayed by a few minutes. This
16 hours per week training program Read More »
The winter season is monotonous for most riders with indoor training like spinning, home trainer, or stationary bicycling. I think it is boring too, and therefore I have invented a couple of training programs and an e-book, which have proved to be very effective and short in time. Indoor Training Programs Saves You Time Road
Effective Training Programs for Indoor Cycling Read More »
Yesterday I presented a 12 hr per week training program. I will go a step further and introduce a similar program for 14hr per week. Remember that these programs are only guidelines, and it is strongly recommended to have a solid mileage before you start. I promise that I will post a beginner’s guide soon.
14 hours per week training program Read More »