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Masters Racing (All Disciplines) Race on the track or road or on your mountainbike in the Masters Category? Want to talk tactics, strategy and training with your peers?

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Old 07-22-14, 01:10 PM   #1
ColnagoC40
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15 watts power gain in 6 weeks

For info and comment, any experienced coaches have similar data?

1.) For many reasons not to discuss here, stopped my racing season 6 weeks ago, training and racing about 12-15 hours a week.

2.) Started weights in the gym, 3 sessions per week and 3 spinning sessions 40 minutes max spinning on the non weight lifting gym days.

3.) Spinning is warm up, then 7 interval sessions 2 minutes hard as I can maintain, 2 minutes rest for each interval.

4.) Use a Cycleops 420 Pro (Powertap +-1.5% accuracy) in a conditioned room, so my watts output is always measured in exactly the same condition.

5.) In 6 weeks I am up 15 watts, with the initial plan being bumping up 5 watts every 2 weeks.

Am I just lucky, or am I just replacing endurance with strength?
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Old 07-22-14, 01:16 PM   #2
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Is the 15 watt gain to your FTP or a 2' effort?
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Old 07-22-14, 01:20 PM   #3
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Is the 15 watt gain to your FTP or a 2' effort?
For the 2 minute effort, I would expect FTP to go South at this stage.
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Old 07-22-14, 01:42 PM   #4
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Most of my training this season is for the 2K Pursuit and 500 TT and my FTP is laughable when compared to last year. Even when I do the track mass start races the races don't exceed 10'. I do a lot of really hard intervals and some that are in the order of your interval set.

Training in the short hard efforts does see your strength increase, and with shorter rest, the ability to fight fatigue. A hard 2' effort is almost all anorexic with very little VO2 and endurance. however with a 2' recovery you are not recovered for the next rep and you are doing fartlek type training and probably living within the interval at Z4 HR and power. To develop Z6-7 power you should take longer recoveries to let the body reset.

But, I'm not a coach, just a wanna-be-pro.
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Old 07-22-14, 02:34 PM   #5
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but, i'm not a coach, just a wanna-be-pro-master.:d
fify
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Old 07-23-14, 08:15 AM   #6
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I was wondering why I was so skinny. Now I know... 2 minute efforts are anorexic. Who would have known.
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Old 07-23-14, 08:25 AM   #7
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I was wondering why I was so skinny. Now I know... 2 minute efforts are anorexic. Who would have known.
Stupid auto correct! Slays me again!
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Old 07-23-14, 11:19 AM   #8
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FWIW I've bumped over 15w on my FTP in 6 weeks.

15w in six weeks on 2 minute efforts is well within what I would expect.
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Old 07-23-14, 01:34 PM   #9
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I was wondering why I was so skinny. Now I know... 2 minute efforts are anorexic. Who would have known.
Beat me to it...

Perhaps I just need to stop doing these 10 - 60 min Sweet Spot sessions so I can lose some weight.
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