Why am I not improving ?
 

First some background; I'm 51 and have raced at the Masters/Cat 5 level for the past 10 years. I've never been much better than a pack finisher.

This year I'd like to do a little better. My goal over winter is to see a 10% to 25% improvement in my power output, specifically for the 5 and 20 minute efforts.

I'm an Aussie, stuck in Canada so since November it's been bolted to a fluid trainer in the basement. In order to keep up my motivation, and to delay the onset of insanity, I've been restricting my sessions to between 45 and 60 minutes. I read that it's OK to use a shorter time period if you really use the time well and concentrate on intensity.

Anyway, I schedule 2 hard days followed by one rest day. Some examples of a hard day would be a) weights - stepups and lunges or b) 1 minute all out intervals X 8 or c) 5 min efforts X 5 or d) 20 min efforts X 2.

My question is this; after some small initial gains, I've plateau'd. In your opinions, am I doing too much, or too little.

Thanks

Your body needs rest as much as it needs to build muscle. Let you body take a break and recover so you can make it stronger next time. Step ups and lunges are great workouts to build leg power. You may also want to try Power skips. Functional strength workouts both on and off the bike will lead to big gains this year. It is time for you to move out of Cat 5. Best of luck and happy training in 2009.

Michael; So 2 days on, 1 day off is too much? Would 2 and 2 be a better balance?

Also; What are Power Skips?.

Thanks

if your body fat is not lower than 10% then lose some weight and stop carrying useless baggage

if it is lower, than what u have to do it ride a whole lot harder

Too little. You should aim to do 8-10 hours per week on the trainer, with 1 or 2 days off. Keep in mind that 2 hours at just 70-75% of your FTP gives a TSS (training stress score) about equal to 1 hour at FTP. That means you can afford to mix it up with respect to intensity and duration. If you follow a 2 day L4 block with a 2 hour day at 72% FTP it will feel like a cakewalk. This will help to delay the onset of insanity on the trainer, while still building training load. Or try 90' at 80-85% of your FTP.

Add these types of rides, along with your hard rides and cut the weights down to once a week. I have been combining 2 x 30' sessions at about 90% FTP with weight workouts, but I will cut back on this once I get back outside. I'm stuck on the trainer in Canada as well.

Lots of structured cycling plans have : Build, peak, race, and recover weeks. So I would look at structuring you training more like 2-3 weeks of 4 hard days and then do a week with 3 days of easy spinning and some yoga. Mix up your training to keep your muscles from getting into a routine.

Power skips- While doing a traditional skip...blast your Knees forward and up at a really fast pace. With each skip/step attempt to get jump as high into the sky as you can. Do about 1 minute of skipping and then take a one minute break. It is great for the hip flexors which will help with your pedal upstroke.