jrobe

I have had a Powertap for over 2 years and have done interval training for most of that time. I am 50 years old and don't race anymore but I still enjoy training hard. Over the last 2 years my power output went up nicely at first but then eventually leveled off. I thought I had probably reached my limit (or at least the limit based on how hard I was willing to work and how much time I had to ride).

For a winter project I bought the Carmichael Training System 8 week Progressive Power DVD Series - https://www.trainright.com/folders.asp?uid=19. It is a set of 5 DVD's and includes 16 one hour workouts plus the Field Test. I did 2 workouts per week for 8 weeks and also rode most of the other days (Spinervals DVD's, Tacx Fortius rides, etc.). I live in WI and use the trainer all winter.

The CTS series claims to raise the average riders power output by 10-12%. I was pretty sure this wouldn't happen for me but I was willing to work hard at it and see what happened. You start out by doing the initial Field Test and then based on these results, you calculate your training zones like most power based training systems. Then you basically just follow the directions on the workouts - ie. "for this 3 minute interval, we want you at your zone 4 power output, etc, etc." The workouts are pretty fun and the coaches are very motivating. It really is much easier to sustain harder efforts with a coach hollering at you on a DVD than it is to do it entirely on your own.

This week I did the final Field Test after the 2 months and damn, I increased my power output by exactly 12%. This is the biggest increase in power output that I have had for a long time.

The series isn't cheap ($150) but it ends up being less than $10 per hour for the training and was well worth it for me. I think I will do the series again at my new power zones and see if I can push a little further. I will definitely use it again next winter. I wish they would come out with a second series.

Dubbayoo

That is great and gives me inspiration at age 44. I have set a wattage goal number for this year. It's what I need to do the climbs around here. I wish more of the Spinervals DVDs were power based.

Are there any decent free power training resources online?

Hocam

Sounds like a good plan for next winter...

Bookmarked!

slynkie

+1million - kinda frustrating. i'd be happy to give them my money

Enthalpic

Care to tell us the pre/post power numbers and your weight?

Going from say 200W to 224W isn’t that extraordinary, going from 300 to 336 would be a phenomenal improvement.

jrobe

I went from 260 to 291 watts. I weigh 160 lbs and am 50 years old. Like I said, I don't race anymore and have no need to compare myself to anyone else so I didn't list my numbers in my original post.

For anyone who hasn't used a Powermeter, it is very difficult to gain 12% or 30 watts of sustained power. Even if someone had a FTP of only 200 watts and had worked hard to achieve it, it would be difficult to get to 224 watts or 12% gain.

Dubbayoo

I'd be happy with that % gain but I'm in such poor shape now I think 20% shape is doable. That would still leave me well below most.

Enthalpic

Very impressive.

wfrogge

Not if you are 6ft 5 and 220lbs..... If you have never really trained your 20m-1h power then sure its "going to go up" after you train it for a few months.

AlexTaylor

I've had over 25% Increase in FTP since I got my powertap on Christmas Eve.
I've just been following the program in the back of the Allen / Coggan book...
FTP was 193, it's now 254 (I'm rounding it down to 250 though...)

SushiJoe

I just did this DVD series before I got my PowerTap based on HR zones. I'm going to do it again with my PT now and call it my "building phase."

wfrogge

jrobe did you do any training BEFORE getting the videos (FTP work that is)?

umd

Does that mean you have to do the workouts inside? I hate riding inside. But I wouldn't mind a 36W increase in FTP either

SushiJoe

Yeah, gotta do what they do on the video. It's essentially a taping of one of their (CTS's) 8 week power classes.

hocker

I'd like to get my hands on those DVDs, but $150 is kind of steep. If you're done with them and would like to sell let me know.

umd

I get like a 50% increase in power just by going outside. Did I mention I hate riding inside?

SushiJoe

I figure $150 for 16 hours isn't so bad.
Compared to the price of 1 Spinervals video anyway. 5 discs; 3 sessions per disc.

SushiJoe

That's because you live in CA, lol! If you lived in Nebraska, for example, you'd hate riding outside sometimes during the winter!

sd790

I got these DVDs at the beginning of the year. I don't have a powertap, so it was hard to dial in my effort at first to what it should be. I went with the formula they give to base your zones on heartrate.

I don't know how much yet but I do know that I'm faster, noticeably faster, now as a result of using these DVDs. I'm sold on CTS now.

And yes, I've trained with other DVDs. CTS just hurts more - for longer.

SushiJoe

I also liked the variety of coaches at CTS instead of just coach Troy yelling at me. Variety is the spice of life!

jrobe

"jrobe did you do any training BEFORE getting the videos (FTP work that is)? "


I have done interval training for 2 years and my FTP leveled off at 250-260 watts. I ride 7-10 hours per week year round (all on the trainer in the winter). I basically follow the Coggan training methods but I do it in the winter with Spinervals DVD's - like the Sufferorama DVD, etc. (I have almost all of the Spinervals including the 3 new ones). I also have a Tacx Fortius and use this to do my longer aerobic work (I do 1-2 longer 2-3 hr aero rides per week) in addition to 3-5 hard one hour interval sessions per week.

So yes, I did a lot of FTP work for 2 years and thought my FTP had leveled off. Obviously I had more room for improvement based on my success with the CTS series.

I do usually see an improvement in my power numbers when I get back outside in the spring. It is easier to work hard outside than it is on the trainer. It is nice though to actually see some improvement in the winter months.

umd

Interval training won't necessarily raise your FTP. Were you doing any workouts specifically targeted to your threshold such as 2x20 or SST?

SushiJoe

This has been the biggest difference for me vs. the past 8-9 weeks doing the CTS plan. Before it was whatever random Spinervals video I happened to pull out. There seems to be a definite method to the madness with the CTS Progressive Power series [obviously].

hocker

Yeah, but I just shelled out for a new Opal, bib knickers, team dues, etc...I feel like I am personally keeping the economy from total destruction.

SushiJoe

I coulda sold ya a used Opal...
Just sayin'