So, I have a trainer that works similar to a computrainer. I can ride various courses and I get informational data such as watts, calories burned, cadence, HR, Avg HR etc.
I've been using it for quite a while (almost a year now) and its time to take the training to the next level.
So my question is this: Should I just go all out 1 or 2 times a week to try and improve my wattage output? Or is it better to have targeted outputs each week that would increase the target by some set amount each week?
I have 3 goals (if you wish to call them that) this year....I want to be able to climb extended climbs at an avg. output of 250+ watts (currently at 220-240 watts), I want to increase my sprint/peak wattage output by another 100 watts, and I wish to try several races this year. Any advice would be greatly appreciated.

So, I have a trainer that works similar to a computrainer. I can ride various courses and I get informational data such as watts, calories burned, cadence, HR, Avg HR etc.
I've been using it for quite a while (almost a year now) and its time to take the training to the next level.
So my question is this: Should I just go all out 1 or 2 times a week to try and improve my wattage output? Or is it better to have targeted outputs each week that would increase the target by some set amount each week?
I have 3 goals (if you wish to call them that) this year....I want to be able to climb extended climbs at an avg. output of 250+ watts (currently at 220-240 watts), I want to increase my sprint/peak wattage output by another 100 watts, and I wish to try several races this year. Any advice would be greatly appreciated.

Interval training.

Problem with trainers of any type (perhaps the new Kurt may not be affected, and probably not free motion rollers with resistance that doesn't slip) is that you don't rock the bike like you do on the road. It's fine if you never stand up but the reality is that standing up will help you if only by using slightly different muscles. Therefore the trainer limits what you can do.

As an example, my maximum effort on a trainer will net me about 65% of my max effort on the road (wattage wise, using the same power measuring device). Simply put, I need to rock my bike to exert significant force on the pedals, both down and up, and the rigid trainer does not allow me to do that.

I'd use your trainer to keep motivated, work hard, and use it as a tool to grow your base, but for the efforts required to race, you're going to have to do a group ride of some kind, with random attacks, efforts perceived to be way over your threshold, and other very-difficult-to-simulate events.

On the other hand, if you're doing long seated climbs, the trainer will work.

Intervals are great if you can stand them. I find my mental discipline for intervals degraded severely so I have to do my hard efforts outside, climbing steep hills, chasing after vehicles, or sprinting for a given line.

someone who trains on a trainer year round and also races,
cdr

What are your strengths and weaknesses? What kind of racing will you be doing? Hilly RRs, flat RRs, crits, TTs? Also, how many hours per week do you have to train? Do you have a PM for use on your road bike, or do you do most of your riding on your computrainer-like trainer? Also have calibrated your trainer?

gene r

I would say some Steady State Training on the trainer, which should raise your FTP, and some seated sprints to get the intensity. Then when you can get outside again, start working on the sprint work. You(or me personally) need to be able to pull on the bars and really rock to get full sprint. It's just something that most can't do on the trainer.

I would say some Steady State Training on the trainer....

+1 here

Unless you have a solid aerobic base from a previous sport (running, xc skiing, etc), or you are that 1 in 10 whose parents passed along some killer genes, you like most mortals will need to build your aerobic base to be able to handle the tougher aspects of racing. I came to cycling from hockey and while my 1-3 min power was solid, it took me 2-3 years to build the kind of aerobic base I needed to be competitive in long RRs.

Here is a link to an article that might be of help as you devise your training plan.

http://www.fascatcoaching.com/sweetspot.html

The article talks about the intersection of what Coggan and Allen (authors of Training and Racing with a PM) call the Sweet Spot. As I wrote in another post it's taxing enough to keep you motivated; it won't kill you psychologically; and it's an incredibly efficient use of training/trainer time. You can do a lot of good and see training adaptation in an hour or less.

As well many recommend doing sprints year round, and saving the vo2 (3-5 mins) and anaerobic work (1-3 mins) for sharpening your form and inducing a peak as you approach race season.

Hope this helps.

gene r

I would say some Steady State Training on the trainer, which should raise your FTP, .

+2. Steady States are the best intervals to improve your ability to do long sustained climbs. To do them determine your FTP (several threads on this)

Then do 10-20 minute intervals right at your FTP.

Lots of people do Steady state work in 20 minute intervals. My coach tends to prescribe them in 10 minute intervals (today's work 5x10). 10 minute Steady State intervals cause about the same physiological adaptations as 20 minutes, and can be done at a lower pyschic cost. (i.e. it's mentally easier to do 6x10, than 3x20).

+2. Steady States are the best intervals to improve your ability to do long sustained climbs. To do them determine your FTP (several threads on this)

Then do 10-20 minute intervals right at your FTP.

Lots of people do Steady state work in 20 minute intervals. My coach tends to prescribe them in 10 minute intervals (today's work 5x10). 10 minute Steady State intervals cause about the same physiological adaptations as 20 minutes, and can be done at a lower pyschic cost. (i.e. it's mentally easier to do 6x10, than 3x20).

Is Jackie Stallone your coach?

(i.e. it's mentally easier to do 6x10, than 3x20).

I think I'd prefer the 3 20's.

Then do 10-20 minute intervals right at your FTP.


I thought the idea with SST was to tone the interval down to about 85-95% of FTP. Because riding at 90% of FTP is much easier than 100%, but achieves about the same results.

Also: SST = "sweet spot training", not steady-state, I think.