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Training Advice Needed

Old 07-14-07, 11:21 AM
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bdcheung
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Training Advice Needed

Looking at my power distribution over the past 28 days has revealed
some interesting trends. The breakdown is as follows:
21.8% Active Recovery
18.0% Endurance
14.4% Tempo
13.9% Threshold
11.0% VO2max
21.0% Anaerobic Threshold

Do I need to cut back my time at AT? Maybe spend more time at
VO2max? I'm mainly a crit racer and feel that my poor performance can
be, in part, attributed to my lack of time training at VO2max.
Opinions?

(repost from Wattage forum, apologies)
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Old 07-14-07, 11:55 AM
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isnt AT already your strongsuit? I believe it is and you are supposed to train your weaknesses so.......
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Old 07-14-07, 12:15 PM
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Add some motorpacing and max speed sprints once a week.
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Old 07-14-07, 12:28 PM
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Originally Posted by riskus
isnt AT already your strongsuit? I believe it is and you are supposed to train your weaknesses so.......
It is, I'm at ~19 w/kg for my sprint numbers. I just don't know how to train VO2max.
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Old 07-14-07, 12:56 PM
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Try 5 minute intervals at 110-120% of FTP with 4-5 minutes of rest in between. Start with 4 or 5 intervals your first session then try to add more intervals as you improve. You'll know the session is over when your average watts drop 10% from your best interval.
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Old 07-14-07, 01:32 PM
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5 minute V02 max intervals are a lot of fun. Almost as much fun as intentionally smashing your balls with a 3 lb sledgehammer. However....after a few weeks of them.....good things start to happen.
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Old 07-14-07, 01:48 PM
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Originally Posted by GuitarWizard
5 minute V02 max intervals are a lot of fun. Almost as much fun as intentionally smashing your balls with a 3 lb sledgehammer. However....after a few weeks of them.....good things start to happen.
Agreed. They're to short to get into a good rhythm and just long enough to make it feel like the pain will never end...

Then again... after a season of them my 5 minute max has gone from 335 watts to 375 watts (4.9 W/kg to 5.5 W/kg)
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Old 07-14-07, 03:23 PM
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Mine are 4 min @ 115-125%, with 1:1 recovery. The key to VO2max intervals for me are not "blowing" out the first 2 so I have enough to still be finishing the last one (4th or 5th, and on a really good day... 6th).

I believe the accepted min is 3 min to activate the system then keep the recovery 1:1.

I'm curious what kind of hours you do. That just seems like a whole lot of time training supra-threshold. I don't think I could train 30% of my time supra-threshold and get enough recovery.
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Old 07-14-07, 03:25 PM
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Originally Posted by NomadVW
I'm curious what kind of hours you do. That just seems like a whole lot of time training supra-threshold. I don't think I could train 30% of my time supra-threshold and get enough recovery.
I can send you WKO files if you like. Just PM me an email address.
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Old 07-14-07, 03:32 PM
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I hope it didn't come off as a doubting thomas on what you do - more of a, wow... I couldn't stay above threshold that percentage of time. I'd have no less than 5 hours per week over threshold and I'm almost certain my legs would fall off after one week of it.

But if you want a second set of eyeballs on the files, I'll be more than happy to peruse. I always like seeing what other folks do/can do. Drop me the files to tom at cycleiwakuni with a .com.
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