Sessions to improve power

slunker

I have now got down to my race weight which is 71kg (5' 10")but my power is not improving any. I was wondering what road or turbo sessions I could do to improve this.

I did a 20 min test last night and average was 305w which I would like to improve, plus I'm starting to do TT this year. I have raced the last 2 years.

Cheers.

Bronzie

2x20 @ L4 are staple diet for improving FTP, mixed in with longer L3 (tempo) rides.

If you've reached the point where gains from L4 intervals are levelling out, time to add/substitute some L5 (VO2 max) intervals (ie 5x5 L5).

See the link to Coggan levels in my sig if you don't understand a word of the above.

slunker

Been trying to do these on the turbo but my legs are quitting way before my c.v. I struggle to get my heart rate up to 160.

I know I lack a little of the "mental Strength required also.

Bronzie

slunker wrote:

I know I lack a little of the "mental Strength required also.

Yeah, it can be mentally hard to push yourself on the turbo the same as on the road. Too easy to stop and get off.

It's also a different pedalling action due to the lack of inertia (unless you have a big flywheel on your TT) - I find it similar to riding an MTB through heavy mud - it can take me several sessions to get into it if I've been off the turbo for a while. Others never make the adjustment and are unable to produce the same power on turbo as they can on road. Think your choice of turbo makes a big difference.

You can always do the sessions on the road instead, getting easier in 2 weeks when the lighter evenings return.

amaferanga

Have you tried doing 6x3min or 8x3min L5 intervals instead of 5x5min? I find 3 minutes of unpleasantness followed by a 3 minute break much easier on the turbo compared to 5min/5min even if I do the 3 minutes at a slightly higher wattage.

Bronzie

Another workout to maybe try is the Hour of Power:
http://alex-cycle.blogspot.com/2009/02/hop-to-it.html

Not for the faint-hearted though.

amaferanga

Bronzie wrote:

Another workout to maybe try is the Hour of Power:
http://alex-cycle.blogspot.com/2009/02/hop-to-it.html

Not for the faint-hearted though.

Or you can do it as a 2x21 session (I do 2min30s @ ~92% FTP with 30s @ ~125% FTP).

For a HoP I'd do 90% FTP with 15s surges.

slunker

Th HOP sounds good but am I right in saying that it is roughly 90% of your FTP and not 90% of you max?? So with my figures based on 305 watts for 20 mins I would be looking at around 290 watts.

Also how often do you throw in the bursts and for how long? And are they full sprints?

amaferanga

slunker wrote:

Th HOP sounds good but am I right in saying that it is roughly 90% of your FTP and not 90% of you max?? So with my figures based on 305 watts for 20 mins I would be looking at around 290 watts.

Also how often do you throw in the bursts and for how long? And are they full sprints?

Your FTP is probably around 285 - 290W so you'd do the HoP with a base power of around 260W. I think a 15-30s burst every 2-3 minutes is what most people do.