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  1. #1
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    Old Dude wants to pump 300W for 35 minutes...

    I've set a goal to do a sprint triathlon next spring. After looking at recent race results, it looks like the winners in my age category were all pushing about 300W over the cycling portion (20km, 33 minutes).

    So that's my goal.

    My question is how best to go about getting there. I don't care about being able to ride a century or climb the Alpe d'Huez - I just want to be as competitive as possible over this (apparently by board standards short) distance. Should I focus on regularly riding the actual distance, and gradually bringing up the average speed (and hence power output)? Or should I focus on riding for the actual time, with ever-increasing, ever-lengthening intervals where I'm actually hitting 300W?

    Right now, I can do about 120W over the full time period, and based on Strava's analysis, I can hold 300W for about a minute at a time.

  2. #2
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    Just curious, 300W for 1 minute is how fast? I'm assuming it's on a flat road.

  3. #3
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    Quote Originally Posted by OldTryGuy View Post
    Just curious, 300W for 1 minute is how fast?
    According to Strava, it was only ~13mph, but I was going up a decent hill at the time so not sure that counts.

    Pulling data from MapMyRide into Strava is a pain in the ass...gotta get me one of those Garmin cycling computers and go direct, although I don't understand why Garmin can't do power calcs directly on Garmin Connect (oh, look, they released bazillion-dollar power sensors...)....

  4. #4
    Senior Member brianmcg123's Avatar
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    Quote Originally Posted by Dado00 View Post
    According to Strava, it was only ~13mph, but I was going up a decent hill at the time so not sure that counts.

    Pulling data from MapMyRide into Strava is a pain in the ass...gotta get me one of those Garmin cycling computers and go direct, although I don't understand why Garmin can't do power calcs directly on Garmin Connect (oh, look, they released bazillion-dollar power sensors...)....
    Just get the Strava app. Its free.
    Everyone's a roadie, they just might not know it yet.

  5. #5
    alpine cross trainer Ludkeh's Avatar
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    One of the problems with Sprint races is that there is no standard bike distance. In my area I've seem distances from 10 miles to 18 miles for Sprint races. So if the race was only 10 miles, I would think you could really hammer! I would think that you'd want to ride at least half again as far for your normal training rides.

    I like sprint races and do a fair number of them. Don't have a Power Meter so have no gauge for actual wattage generated. But I do track my rides with CycliStats. I've got a 25 mile loop that I ride all the time. It's all country rolling road so very safe and relaxing. As the Spring progresses and I get into Triathlon season I try to better my time from the previous ride. Obviously it's very weather/wind dependent, but the statistics show that my times are getting substantially faster this time of year. Also as you make changes to your bike such as aerobars, position changes or wheel covers, you can see the effect on your average ride speed when new rides are averaged in.

    The idea that you want to hit a specific wattage doesn't make sense to me. It take time for your body to get stronger. Develop an aerobic base and than continually build on it. It might take a few seasons to generate the power that you want, but you'll eventually get there! Plus, training on a indoor trainer is essential during the off season. That way your maintaining what you worked so hard for all season. Otherwise, in the sprint your just playing catch up!

  6. #6
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    Thanks, Ludkeh, appreciate the comments. The races around here are all in the 20km range (13 miles, plus/minus), so pretty short by the standards of this board.

    After sifting through lots of material, and figuring out what is actually reasonable in terms of time, I've settled on a three sessions a week focused on cycling training. One for endurance/aerobic, where I do 1.5x-2.0x the distance as fast as I can, one for intervals, which has set times, but no set distances, and one for "recovery", which is moderate effort and about 0.75x race distance.

    I know folks say you can hammer out 5 days a week cycling because it's relatively low impact compared to running, but I also have two sessions of weight lifting/swimming and three ~45 minutes runs a week, and that's about "all" I can afford.

    Anyway, will stick to this plan for a month, and then re-evaluate.

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