15 watts power gain in 6 weeks
07-22-14, 01:10 PM
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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?
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?
07-22-14, 01:20 PM
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07-22-14, 01:42 PM
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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.
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.
07-22-14, 02:34 PM
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07-23-14, 08:15 AM
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I was wondering why I was so skinny. Now I know... 2 minute efforts are anorexic. Who would have known.
07-23-14, 11:19 AM
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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.
15w in six weeks on 2 minute efforts is well within what I would expect.
07-23-14, 01:34 PM
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