Newbie would like help to increase wattage.. TIA
I'm a newb when it comes to wattage and how much I can push/do..
So far, my average watts hovers at 140... for about an 2hrs..
This includes some 400 watt/ 90 second climbs and like 50 watt rest intervals afterwards..
I'm TRYING to train for a double century [well, we'll see if I chicken out; likely]... and would like to know how to increase my wattage significantly..
I've got about ~4 free hours in the day to train [9-5er] and all weekend...
I can get a better increase in watts at the gym or on my bike? Both?
Any input is good input..
If your goal is to complete the double century, worry less about wats and mre about training volume. Use your free time to get out on the road and train and race.
On a double, you'll be spending most of your time at an endurance level of effort ( ~ 65%-75% of max. heart rate). Spend much time above that, and you'll fade before the finish.
So if you want to go faster, you have to increase your power at this level. The best way to do that is to increase your anaerobic threshold and VO2max. A combination of multi-hour tempo rides and LT intervals ought to be the most helpful.
That's what I've been doing for the past couple of months: tempo climbing days and LT climbing interval days, with a few sprints thrown in for good measure. And it seems to be working. My current endurance climbing rate is what my high tempo rate was in February. Not a moment too soon, either. Climb to Kaiser is coming up.
I appreciate your advice. Will my legs strength be ok to keep up with the front group [10 hrs, 200 miles]? It's a very small group and I don't want to get dropped; because I'm a newbie, I'd feel comfortable with people around me on a double...
Originally Posted by ed073
If I need to have a higher wattage just to keep up, I'm toast... know what I mean?
I will try and get out and do some long rides, but I'm sick right now [damn cold]... so that'll have to wait.. sigh...
Terry, I also appreciate your advice..
70% of my MHR would be around 133... wow... that sounds really... low... I have to really churn out [ie. raise my HR to get a good wattage]... I'll try working on hovering at this level [is that what you mean?; stay at 133 and then do hard efforts? (doing sprints and quad damage [figuratively])]...
Wait... would my ability to sustain a higher HR for a longer time mean my anaerobic threshold is getting better? Translating that when my heart is 133... my body is very comfortable?
Last edited by simplyred; 06-03-05 at 05:45 AM.
Could you quantify your improvements for us?
Originally Posted by terrymorse
Here's a sample, Alpine Road West (5.0 miles, 7% avg.). I set an average speed of 9.4 mph on 1/29 of this year. It took 5216 heart beats (163 bpm, 90% of max.). I climbed it at the same speed on 6/1, but it took only 4704 heart beats (147 bpm, 81% of max.). That's about a 10% improvement in efficiency.
Originally Posted by operator
At 90% of max heart rate, I could probably go for 30-45 minutes at the most. At 81%, I can go for 3 hours or more. I'm planning to do all my climbing at Climb to Kaiser between 75%-80%, so that 10% improvement will be very useful.
Just curious, how are people measuring their power output?
Dude who rides bike
Most guys I know who train with power are on Powertaps although I know one guy on an Ergomo. I personally have a Powertap for my road bikes and an SRM Pro on my TT rig.
Originally Posted by dodgy
Have you figured out your power based training zones yet? Then you can use power levels to gauge your intensity instead of heart rate, which is variable. Check this out if you haven't already-