Training program to increase power
06-10-15, 01:41 PM
#26
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^most mtB racers do a good portion of their training on the road. MtB doesn't lend itself well to the steady state efforts that raise FTP. Also you can handle a higher training volume on the road without beating yourself up.
So even if the goal is mtB racing. 2 days mtB, and the rest road will still work well.
So even if the goal is mtB racing. 2 days mtB, and the rest road will still work well.
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06-10-15, 01:42 PM
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Currently doing weights Mon/Wed, road Tue/Thu, MTB Sat, and whatever I feel like Sunday. The only part I'm hard fast committed to is 2 days weights and 1 day MTB.
06-10-15, 01:43 PM
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Yep, that's what I thought. I only rode my MTB twice from Dec to Feb (really nasty winter) but rode my road bike the whole time and was MASSIVELY faster the first time I got back on my MTB this spring.
06-10-15, 01:44 PM
#29
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Hardly ever... all my friends are either cat1 and WAY faster than me or brand new and I'm WAY faster than. The one or two that are at about my level either want to do like 8 hour rides (I get bored before then) or their schedule totally conflicts with mine or they have annoying cycling habits (waiting until trailside to see if their bike is in working order and half the time it isn't so the ride is ruined).
One of my favorite parts of cycling is riding with other people -- if not at a similar skill level, then on less-serious bar rides with the club.
06-10-15, 01:45 PM
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I'm peaking well into 1k watts (seen 1,400 so far) and I have yet to really even sprint since I got the power meter last week. Anyway, just saying I've read people using trainers to make cracks in their frame worse to get a warranty replacement. If it's true or not I don't know, I'm just cautious 
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06-10-15, 01:48 PM
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Honestly, just ride with your PM for a couple weeks and collect data. You can use it later. After you have a basic sense of things, like you can guess what ballpark you're in by feel, you see how jerky and erratic power is, how heart lags it, etc, then find your FTP and set up your zones.
Or, ride big gears and up hills. It's not magic and it's not complicated, you get stronger by working harder. That's why gym guys lift those metal things, they're heavy and it's hard and that builds muscle. You'll get the same benefit by riding hard; you could get very specific benefits and get them more easily and precisely by having a coach set up a training plan for you based on your current fitness level after reviewing your data, but it doesn't have to be all or nothing.
Or, ride big gears and up hills. It's not magic and it's not complicated, you get stronger by working harder. That's why gym guys lift those metal things, they're heavy and it's hard and that builds muscle. You'll get the same benefit by riding hard; you could get very specific benefits and get them more easily and precisely by having a coach set up a training plan for you based on your current fitness level after reviewing your data, but it doesn't have to be all or nothing.
Also a few corners I couldn't pedal through and a few people I had to wait while soft pedaling to pass. Nerves were on edge too... will do again in 4-6 weeks but I'm confident I can do better under better conditions.
06-10-15, 01:49 PM
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06-10-15, 01:50 PM
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I looked at those and wasn't necessarily interested in any of them. I think for the racing I'd be doing, 1hr threshold is what I need to improve upon. 30-40 mins of racing in the beginner class (where I assume you HAVE to start?)
06-10-15, 01:51 PM
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06-10-15, 01:52 PM
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Why would you be sprinting on the trainer? A trainer is really not a very good tool for that. If you're going to train your sprint, you'd be much better off doing those workouts on the road.
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You could fall off a cliff and die.
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You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
06-10-15, 01:53 PM
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Garmin has laps... press a button and it starts a new lap, press it again and it stops your current and starts the next in one press. You can display anything and everything about your lap on the screen... average speed, peak speed, avg heart rate, avg heart rate as a % of max, avg power, and on and on.
06-10-15, 01:54 PM
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I dunno, I got the impression that was the goal based on your posts. If those dudes are hitting 2k watts as a testament of frame strength I mean... they'd have to have been doing them in a trainer for that statement to be worth anything.
06-10-15, 01:58 PM
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You could always get a cheaper bike to use on the trainer if it worries you. Maybe something with Sora or Claris.
06-10-15, 02:02 PM
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If the goal is to increase your FTP on the bike, first skip the hike and lifting, and you that time, stress on the bike.
Then, ride 6 days a week. One of those is a recovery ride. Tu and Th are intervals, one weekend day is race, hard group ride, or intervals.
Wednesday and the other weekend day are endurance rides, preferably, 3-5 hours for the weekend ride.
Do 3 weeks on, and then one week recovery ( cut your mileage by a third, do 2 recovery rides, and the rest just endurance.
First week do one hour tempo intervals (90% FTP) second week 2x20 minute intervals at FTP, third week, 3x20
Then, ride 6 days a week. One of those is a recovery ride. Tu and Th are intervals, one weekend day is race, hard group ride, or intervals.
Wednesday and the other weekend day are endurance rides, preferably, 3-5 hours for the weekend ride.
Do 3 weeks on, and then one week recovery ( cut your mileage by a third, do 2 recovery rides, and the rest just endurance.
First week do one hour tempo intervals (90% FTP) second week 2x20 minute intervals at FTP, third week, 3x20
I did FTP test yesterday, 400 at 5 mins and around 350 at 10mins, 330 20 mins. Could have definitely hit higher 5 and 10 min marks if I knew I could stop then but I was budgeting for 20 mins, those were just my numbers at that point in the 20 minute test.
Also a few corners I couldn't pedal through and a few people I had to wait while soft pedaling to pass. Nerves were on edge too... will do again in 4-6 weeks but I'm confident I can do better under better conditions.
Also a few corners I couldn't pedal through and a few people I had to wait while soft pedaling to pass. Nerves were on edge too... will do again in 4-6 weeks but I'm confident I can do better under better conditions.
Merlin has given you a pretty solid, straightforward plan. Plug in your numbers (330w * .95 = 314w FTP) and have at it.
06-10-15, 02:02 PM
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I already have a cheap bike with 105 that I use for trainer duty, but no power meter... I could just buy another power meter. SRAM Red GXP Quarq or something that I can move among future frames.
06-10-15, 02:03 PM
#41
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Races that length are criteriums, which I thought you didn't want to do. Time trials would be a good option I guess.
06-10-15, 02:03 PM
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@merlinextraligh thanks!
06-10-15, 02:04 PM
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Beginner level MTB XC races around here are that length. There's a course with varying route options and number of laps depending on your level. If I remember right, the beginners are finishing in 30-40 mins. Cat3/2/1 just do extra laps.
06-10-15, 02:10 PM
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06-10-15, 02:10 PM
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Exactly, he's w/kg ain't so good, better stick to steady effort races such as time trials, at 300ish watts you can already do pretty well if you get the position right.
06-10-15, 02:11 PM
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I think you're going about this the wrong way. If you want to get better at mountain biking you just have to smoke more pot.
06-10-15, 02:15 PM
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I'm peaking well into 1k watts (seen 1,400 so far) and I have yet to really even sprint since I got the power meter last week. Anyway, just saying I've read people using trainers to make cracks in their frame worse to get a warranty replacement. If it's true or not I don't know, I'm just cautious
Now, if you have a frame that already has issues, you may endure more stress, causing additonal damage. I certainly would not be riding any frame like that on the road, where more stress than any trainer can impact.
06-10-15, 02:23 PM
#50
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I dunno, I got the impression that was the goal based on your posts. If those dudes are hitting 2k watts as a testament of frame strength I mean... they'd have to have been doing them in a trainer for that statement to be worth anything.
And I'm not sure where you're getting that sprinting on the trainer is any part
Of the plan to raise your FTP.
Improving your sprinting and 10 second power is an entirely different discussion.
But even when my plan calls for sprints, I rearrange the plan if weather forces me to the trainer.
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You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.