Upping the power

phreak
phreak Posts: 2,953
edited April 2009 in Training, fitness and health
Being a bit of a short arse I'm pretty good on hills as my power to weight is quite decent, but I tend to struggle against the bigger guys on the flat. Obviously I may have to concede that I'll never be as powerful as a much bigger person, but is there any training to really improve power? I've seen the hour of power mentioned on here a few times, would that sort of thing be a good one to do?

Comments

  • teagar
    teagar Posts: 2,100
    Flattish time trials? Depends what kind of power you're looking for?
    Note: the above post is an opinion and not fact. It might be a lie.
  • Bronzie
    Bronzie Posts: 4,927
    The "Hour of Power" is a pretty intense workout if done correctly. Maybe start off with something a bit easier like 2x20's to help improve your threshold power output.
    It's a Lifestyle! -+-+- Coggan Training Levels
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    Bronzie wrote:
    The "Hour of Power" is a pretty intense workout if done correctly. Maybe start off with something a bit easier like 2x20's to help improve your threshold power output.

    NB Use of word "easy" for comparative purposes only. Workouts may not be "easy". Results may vary. :wink:
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • phreak
    phreak Posts: 2,953
    Bronzie wrote:
    The "Hour of Power" is a pretty intense workout if done correctly. Maybe start off with something a bit easier like 2x20's to help improve your threshold power output.

    I did a few interval sessions in the winter but don't have a trainer at the moment and havn't been able to get to the gym much lately.

    Shall have to see if I can't muster some time to do some each week though.
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    OK, blatant plug time.

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    how about a training plan or coaching from one of the coaching people on this forum? I'm sure others will chip in but people like BeaconRuth or us at RST can help sort out a good plan.

    if you want to read up on what we have to offer, look here
    RST Cyclist Training Plans

    </blatant plug>

    normal programming resumed....
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • celbianchi
    celbianchi Posts: 854
    phreak wrote:
    Bronzie wrote:
    The "Hour of Power" is a pretty intense workout if done correctly. Maybe start off with something a bit easier like 2x20's to help improve your threshold power output.

    I did a few interval sessions in the winter but don't have a trainer at the moment and havn't been able to get to the gym much lately.

    Shall have to see if I can't muster some time to do some each week though.

    why not do you intervals on the road? I hate the turbo and it's ability to freeze time when riding it.

    Nothing stops you doing a 2*20 on the road, or 3 to 5 minute hill repeats, I also do my 10 to 15 second sprint intervals on the road.

    Turbo is the absolute last resort when the weather prevents road riding.
  • phreak
    phreak Posts: 2,953
    Yes, I know what you mean about the turbo. I do hill repeats on the road reasonably often but it's hard to do anything longer in London because of the lack of open road to do it on.
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    celbianchi wrote:
    phreak wrote:
    Bronzie wrote:
    The "Hour of Power" is a pretty intense workout if done correctly. Maybe start off with something a bit easier like 2x20's to help improve your threshold power output.

    I did a few interval sessions in the winter but don't have a trainer at the moment and havn't been able to get to the gym much lately.

    Shall have to see if I can't muster some time to do some each week though.

    why not do you intervals on the road? I hate the turbo and it's ability to freeze time when riding it.

    Nothing stops you doing a 2*20 on the road, or 3 to 5 minute hill repeats, I also do my 10 to 15 second sprint intervals on the road.

    Turbo is the absolute last resort when the weather prevents road riding.


    Too true, Ben, too true...

    I've never done 2x20 on the turbo, as I just can't imagine puttin gmyself thorugh it and the Hour of Power is so much more pleasant on the road thanks to variable terrain and scenery to give you something else t think about.

    Plus my girlfriend sold my turbo out from under me.
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • phreak
    phreak Posts: 2,953
    Out of interest, how do you guys cope with traffic lights and so on when doing these reasonably long intervals? I presume you need a pretty long and quiet route?
  • redddraggon
    redddraggon Posts: 10,862
    phreak wrote:
    Out of interest, how do you guys cope with traffic lights and so on when doing these reasonably long intervals? I presume you need a pretty long and quiet route?

    There isn't (m)any in the countryside :wink:
    I like bikes...

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  • phreak
    phreak Posts: 2,953
    Countryside, hmm, vaguely remember what that is :D
  • disgruntledgoat
    disgruntledgoat Posts: 8,957
    Can't say I have any...
    "In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"

    @gietvangent
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    phreak wrote:
    Out of interest, how do you guys cope with traffic lights and so on when doing these reasonably long intervals? I presume you need a pretty long and quiet route?
    I live in a big city too and finding clear stretches of road is next to impossible. fortunately we have a local training loop (Centennial Park) that is basically a 4km circuit where there is no stopping required. Or I do them on my trainer.

    I used to be the same, a turbo hater. Now I'm doing plenty of work indoors and it's very very effective. I did the HOP workout last night and after that another 30-min at 95% of threshold.

    If you get a good trainer set up, it makes a big difference. A crummy turbo, crummy coolling and a crummy plan of attack means the turbo usually ends up gathering dust 'cause it's horrible to train on. Sort those out and you can make it work for you:

    http://alex-cycle.blogspot.com/2009/01/ ... ining.html
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • celbianchi
    celbianchi Posts: 854
    Like disgruntled goat (he's over cumbria way), I am 5 mins from the sticks of rural Northumberland, so training in the lanes is a predominantly car free, traffic light free, hilly joy.

    This makes doing this kind of training on the open road much easier I suppose.

    Even on my commute, if i go the shortest way into Newcastle i only have 3 traffic light junctions to negotiate over 8 or so miles so getting in the shorter intervals is pretty straight forward.
  • [Deleted User]
    [Deleted User] Posts: 0
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  • phreak
    phreak Posts: 2,953
    I suppose laps of Richmond park would be one option. Bit of a trek down there but needs must I guess.
  • [Deleted User]
    [Deleted User] Posts: 0
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  • Toks
    Toks Posts: 1,143
    phreak wrote:
    I suppose laps of Richmond park would be one option. Bit of a trek down there but needs must I guess.
    Where abouts do you live?
  • phreak
    phreak Posts: 2,953
    South East London. So not all that far, 10-15km to get there.
  • Mettan
    Mettan Posts: 2,103
    phreak wrote:
    but is there any training to really improve power?

    Yes - Have you tried conditioning yourself to push slightly bigger gears more often on the flat - ie rather than cruising in 50x21 / 50x19 on the flat - try doing more stretches of tarmac during your training rides in 50x19 / 50x17? (or equivalent gearing on a Double). The more you do it, the more your CV system acclimatises itself to the demands - in addition, there's a reasonable stimulus for muscle building. In a Road racing scenario you have to be able to push imho at minimum 50x19 (or equivalent) to stay with the pack, so its handy in training to try and simulate/approximate those demands.
  • Slow1972
    Slow1972 Posts: 362
    phreak wrote:
    South East London. So not all that far, 10-15km to get there.

    Not too far to get out into rural Kent from you though is it? Been down your neck of the woods a couple of times and headed up over Shooters Hill and out past Bexley Heath (?) - seemed to get out reasonably quickly.

    Can also do short interval hill repeats up the road through Greenwich Park with only pedestrians and dogs to look out for. Cycle path to the left by the drinks fountain when you get to the top for a rolling recovery before heading back down to repeat.

    Other option is to have a good scout about your local area on multimap or similar, check out any local business / industrial parks, can sometimes find good traffic (and light) free circuits to train on at evenings and weekends. Doesn't need to be too long as long as you can keep your speed up round it. We use a couple on the edge of manchester and one's only about 1/3 mile long and the other about 1/2 mile. Better if there's a few of you obviously, it can get a bit boring (but not turbo level boring) on your own.

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