I've been training and have been focusing a lot on heart rate. I'm wondering what the most effective training for power gains while staying under my lactate threshold would be. Is it best to do intervals of 90%+ efforts, or is it better to just continue at my aerobic top end for extended efforts? Some say doing extended anaerobic is overtraining, while others say working at VO2 max brings the most gains.

I guess my end goal is wanting to gain power that I can maintain without digging into anaerobic and VO2 max, or ideally I guess, to be able to go beyond my lactate threshold and enter VO2 max while maintaining for 30min +.

I don't understand your goal - is it really to extend your endurance at moderate output? Or is it to increase your power so that your moderate output is faster? Is it just "go faster for longer?"

1. You need to do intervals.
2. Why do you want to limit your training to below threshold? You can get great threshold gains from hard intervals too.
3. Training only in the aerobic zone will probably get you great endurance, but you're not going to get a lot of top speed out of it without layering some hard intervals on top of it.

Friel - Cyclist Training Bible - book, hard to digest, but full of useful info if you make the effort

Carmichael - Time Crunched Cyclist. - easier to digest, includes a few canned training plans, if the schedule works for you it's great, but I think you are looking for a bigger base and longer-lasting fitness, with less emphasis on top speed, so probably not the best canned plans for you.

Trainerroad training plans - subscription to indoor trainer software that includes a lot of training plans, can translate to using the plans on the road - less expensive

TrainingPeaks - website has a ton of training plans for purchase, and you also purchase the software subscription - more expensive.

+1 to the above.

But while you read up, try these woekouts:

2 x 20s: 10-15 minute warmup, then two 20 minute intervals where you ride steady and hold you r HR about 5 beats over threshold. 10 minute cool down after each.

"Zecannon" intervals: warmup, 5 intervals of 5 min with 1 min rest inbetween, cool down. Each five minutes should again be steady and HR should top out at 5 beats over threshold.

Those are two of the most basic workout to improve your threshold power. Do each once a week with easy riding or rest on inbetween days.

That one ^ I see pros on strava putting out 450watts on extended climbs while having an average heart rate of 170. That is nuts! I know pro stats as a goal are wishful thinking but it's just something to push myself towards. I don't have the advantage of having a power meter but I know I can't push 450 for 30 minutes.

Looks like I'll be trying to add in some 80-100% intervals to my training including climbing. I'd like to attempt condition for GC, but my body type seems to point to being more of a sprinter. Did some DNA testing that showed I have explosive muscle / power/ fast twitch composition bias. I'll definitely check out some of those references though, thanks for the input.



I'll try those tomorrow! Thanks for the pointers.