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Improving 5s, 1m and 5m Power...

Old 12-25-11, 08:17 PM
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spessx
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Improving 5s, 1m and 5m Power...

Hey guys,

I've posted a question about this before but needed a little more info. I'll be using WRI's from the workout recipe post to improve my 5s and 1m power.

I couldn't figure out what to use for 5m power. Should I just do 5m minute intervals? If so, at what percentage of ftp?

Any help is appreciated.

Thanks!

-s
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Old 12-25-11, 10:06 PM
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If you can actually get up in the first 5", I've found that WRIs work for 5" power (and of course 1' power). The start all-out is more important than the last 30". If I really go all-out for the full minute, there's no way I'm doing more than two of them.

Another good 5" power workout is to just do 6-8 sprints at 10". It's not long enough to produce lactate in the blood, so you don't feel as bad, and can really go all-out using mostly just ATP.

For 5' power, I like negative split hill repeats, where power goes up through five or six repeats in the 4-6' range. On flat ground, you can still do this increasing power. Work to get your per-interval average as high as possible while still increasing on each one. Then work to "tighten the group" and reduce the span from the lowest to highest. This seems to maximize my training stress while guaranteeing I can finish the workout from week to week.

Don't discount threshold work for bumping your 5' power though. I think I see a bigger gain from build than from specificity. FTP pushes everything up.
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Old 12-25-11, 10:57 PM
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Originally Posted by waterrockets View Post
If you can actually get up in the first 5", I've found that WRIs work for 5" power (and of course 1' power). The start all-out is more important than the last 30". If I really go all-out for the full minute, there's no way I'm doing more than two of them.

Another good 5" power workout is to just do 6-8 sprints at 10". It's not long enough to produce lactate in the blood, so you don't feel as bad, and can really go all-out using mostly just ATP.

For 5' power, I like negative split hill repeats, where power goes up through five or six repeats in the 4-6' range. On flat ground, you can still do this increasing power. Work to get your per-interval average as high as possible while still increasing on each one. Then work to "tighten the group" and reduce the span from the lowest to highest. This seems to maximize my training stress while guaranteeing I can finish the workout from week to week.

Don't discount threshold work for bumping your 5' power though. I think I see a bigger gain from build than from specificity. FTP pushes everything up.

WR

Thanks for the input and for always helping people out on this forum! It sounds like I can stick to mostly WRI's and FTP workouts and my 5 min power should climb. Do you go as hard as you can during WRI's?

-s
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Old 12-25-11, 11:31 PM
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Originally Posted by spessx View Post
WR

Thanks for the input and for always helping people out on this forum! It sounds like I can stick to mostly WRI's and FTP workouts and my 5 min power should climb. Do you go as hard as you can during WRI's?

-s
No. That would amount to consecutive 1' tests. However, I do maintain that WRI graph shape, where I start off about 2x my expected average, and the first 10" or so are all-out. After that, it's about an 80-90% effort, and not paced -- it's a continual decline based on fatigue.

Last edited by waterrockets; 12-25-11 at 11:46 PM.
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Old 12-26-11, 04:23 PM
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So, it's stamp hard, hold it for ten, and then just try to hang on for end of the 60?
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Old 12-26-11, 04:45 PM
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I think that the best way to visualise what you need to do is to visualise how it fits into a race situation. In fact i would consider WRI intervals (a) and (b). The (a) variety would be simulation of the 1 km attack at the end of a race. At the end of that one you should be completely spent. It would be a long recovery before trying another. Maybe a day or even a week if early in the training plan. If you recover in 5 minutes you didn't go hard enough. (At least for me. I'm no longer young.)

The (b) variety is a hard bridge effort. You need the VERY high power at the beginning to get a gap, high power to complete the effort, but you need to be able to recover especially if you are an unwelcome addition to the break. In this case you don't totally wring out the sponge. A couple of "over/unders" right after would be the ticket. "Unders" first, of course.
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Old 12-26-11, 04:55 PM
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Okay. This makes sense.
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Old 12-26-11, 09:30 PM
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Well said Mollusk. That's about where I've positioned these.
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