400 watts for 10 minutes

Team Banana Spokesman

Lets say thats my target. (Its not. I dont know how realistic it is. I dont ev en have a P.M.)

which works best for getting me to that goal? i've heard 2 theories.....

option 1: do highest power poss. (lets call this 'A') for 10 minutes. over time A should increase as long as I make sure to complete teh 10 minutes as hard as poss.

option 2: hold 400 watts (for example) for as long as poss. over time the max possible time this can be held for will go up as long as I stick to the desired power (400 watts)

can see why both mehthods would work. dont know if they both would though. which one would be be etter? im hoping to transfer the idea to a 10 mile TT. If i want to decrease time from 23 mins to 20 do I go as hard as poss for 20 mins or go at the 30mph until I blow? then try and go longer each time?

Anonymous

Just read your post so I just popped on the turbo and did 412 watts for 10 minutes.

I think the best way to improve TTing is by doing work at threshold, 2 x 20s and the like.

Then throw in some, say, 5, 5 minute intervals with a couple of minutes rest between at maximum maybe once a week too.

Alex_Simmons/RST

Neither will work if it's not done within the context of executing a sound training plan.

IOW, what will you be doing for the majority of the rest of your training time when you're not doing A or B?

Secondly, while predominantly aerobic in nature, a 10-minute effort will be significantly influenced by one's anaerobic work capacity, and so the influence of that vs aerobic power production must also be considered when assessing that nature of intervals that will have optimal impact. Since everyone's AWC is different, as is the variance in that relative to aerobic capacities, then there is no definitive answer to the question.

The short answer: It depends.

BeaconRuth

NapoleonD wrote:

Just read your post so I just popped on the turbo and did 412 watts for 10 minutes.

You do make me larf!

Shouldn't that be 413W now that it's 2010?

Ruth

Anonymous

n+13 is my 2010 goal. Give me time!

BeaconRuth

OK.



Ruth

Pokerface

NapoleonD wrote:

n+13 is my 2010 goal. Give me time!

My goal is, and always will be, to do NAP+1W.


We all have our dreams.

Bhima

I've been trying to think about both "options" and see some logic behind both. I think the general rule with cycling is, you get better at doing something, just by doing it more and more.

I can see how that would apply to option 1. However, I don't know about option 2. Surely as your FTP changes, 400 W becomes a different % of FTP and therefore you'd be training different systems as you progress and continue to ride at 400 W...? Hmm...

If in doubt, i'd just stick to SST as you'll get more benefits for the same ammount of time spent.

ut_och_cykla

400w for as long as you can, sufficient rest , repeat until you've done a total of 10 mins would be another way.
:?

oldwelshman

Bhima wrote:

I've been trying to think about both "options" and see some logic behind both. I think the general rule with cycling is, you get better at doing something, just by doing it more and more.

I can see how that would apply to option 1. However, I don't know about option 2. Surely as your FTP changes, 400 W becomes a different % of FTP and therefore you'd be training different systems as you progress and continue to ride at 400 W...? Hmm...

If in doubt, i'd just stick to SST as you'll get more benefits for the same ammount of time spent.

Never mind all this, when you going to start to race?
I can't believe how serious some are on here about training and methods and stats and do not actually compete? training is only part of it, if you dont race to find out whats working , no point in the training
It is possible to be very good at training and have very good stats and yet be crap in racing, the opposite is also true, just look at Cav!!

Pokerface

oldwelshman wrote:

training is only part of it, if you dont race to find out whats working , no point in the training

It's winter. There's half a foot of snow on the ground. There's no racing (unless you have a dog sled).

if you don't have some way to measure your progress - it's kinda hard to see if you're getting any better over the winter. All well and good to say - just go out there and race and see how you get on - but you're gonna be S.O.L. if you wait until next summer to train correctly and see what you're form's like.

Plus this is the TRAINING forum. Not the racing forum. :roll:

chrisw12

Pokerface wrote:

oldwelshman wrote:

training is only part of it, if you dont race to find out whats working , no point in the training

It's winter. There's half a foot of snow on the ground.

Plus this is the TRAINING forum. Not the racing forum. :roll:

I bet where Nap' lives there's 18 inches on the ground.

Anonymous

chrisw12 wrote:

Pokerface wrote:

oldwelshman wrote:

training is only part of it, if you dont race to find out whats working , no point in the training

It's winter. There's half a foot of snow on the ground.

Plus this is the TRAINING forum. Not the racing forum. :roll:

I bet where Nap' lives there's 18 inches on the ground.

Dead right.

I'm going to Twentytwo-erife for my holidays this year too.

oldwelshman

Pokerface wrote:

oldwelshman wrote:

training is only part of it, if you dont race to find out whats working , no point in the training

It's winter. There's half a foot of snow on the ground. There's no racing (unless you have a dog sled).

if you don't have some way to measure your progress - it's kinda hard to see if you're getting any better over the winter. All well and good to say - just go out there and race and see how you get on - but you're gonna be S.O.L. if you wait until next summer to train correctly and see what you're form's like.

Plus this is the TRAINING forum. Not the racing forum. :roll:

It may be a training forum but there is no need to train all year round, though some sort of training is always beneficial, even dog sledging.
With respect to racing, it only takes between 8 and 12 weeks to get race fit so more than enough time to get fit even if not starting "proper" training until March.
I have my turbo set up in the shed, just can't motivate myself to get to it with no possibility of road miles so taken a bit of a break and getting fat now

Pokerface

oldwelshman wrote:

Pokerface wrote:

oldwelshman wrote:

training is only part of it, if you dont race to find out whats working , no point in the training

It's winter. There's half a foot of snow on the ground. There's no racing (unless you have a dog sled).

if you don't have some way to measure your progress - it's kinda hard to see if you're getting any better over the winter. All well and good to say - just go out there and race and see how you get on - but you're gonna be S.O.L. if you wait until next summer to train correctly and see what you're form's like.

Plus this is the TRAINING forum. Not the racing forum. :roll:

It may be a training forum but there is no need to train all year round, though some sort of training is always beneficial, even dog sledging.
With respect to racing, it only takes between 8 and 12 weeks to get race fit so more than enough time to get fit even if not starting "proper" training until March.

When you're starting your training in March, I'll already be racing. And when you finally get fit to race in June - I'll already have moved up a category after winning 4 races.


And NapD will have won 16.

Team Banana Spokesman

rightey oh then. think i'll just stick to doing my sweet spot stuff then. got v. limited time.

freehub

What's that thing you do on the turbo that literally takes like 30 seconds and then kills you? I'm thinking of trying this when I get hold of a turbo.

Bronzie

freehub wrote:

What's that thing you do on the turbo that literally takes like 30 seconds and then kills you? I'm thinking of trying this when I get hold of a turbo.

Tabata protocol?

Bhima

http://www.bikeradar.com/forums/viewtop ... t=12642618

freehub

Aye that's it, I really want to do that.

Thanks, gonna try this tomoz hopefully.