Originally Posted by asgelle
Now why would you say that?
Based upon personal experience. However, I am not advocating the type of high intensity training as outlined in that article. It does not make any sense to me based on my present understanding of human performance. The gearing must be as high as you can do a 70-90 rpm cadence for at least twenty minutes and upping the effort as soon as you can increase it. So, as soon as you can do 85-90 rpm cadence in a certain gear you should move up to the higher gear. Your cadance will drop to around 70 rpm and you train in this gear until you can do 90 rpm. Then you go to the next gear. THis is not for the purpose so much as building strength but to build endurance at higher wattages. When you do this you are training at near the lactate threshold which is the most important thing. Also, it is not possible to train at maximum intensities for more than a minute or so. So the maximum effort intervals are a different thing altogether.
To build maximum strength it is better to combine some strength cross training and in this instance the wattage needs to be high enough so that muscular failure (or close to it) comes in less than 20-30 repetitions. Or, to do several very short near maximum intensity intervals, like sprint for a minute and then ride at a fast resting pace for two or three minutes then repeat for several reps.
The object is to ride at just below the lactate threshold for most of the time but to cycle above it for periods and then to come back down. You are doing the same thing with sprints, it's just the lactate threshold comes a lot sooner.
The main point is this. You can ride 8 hours a day at 150-200 watts 6 days a week and you still will not be able to do a 35 minute TT at 400 watts if you don't train yourself up to those intensities.
Last edited by Hezz; 05-26-08 at 03:50 PM.