Bonmaklad wrote:
Ai_1 wrote:
Bonmaklad wrote:
.....I will give you this though. I don't think you're trolling anymore. I think you're just utterly delusional. Not for having lofty goals, but for insisting that there's some secret that absolutely everybody has missed, but you'll somehow find it. Based on what you've posted, I don't think you're willing to put in the work. Good luck with all of that.
And I disagree.
I HAVE coached people from 44min swims to 32mins in 7 weeks.
I HAVE improved my running. Just from running properly and doing a progressively longer long run once a week.
There WILL be an 80:20 rule for cycling. That will see me do sub 90mins. But because you all find it EASY. you dont realize, its a simeple technique or layer of muscle. I will find it.
Swimming is about technique first and foremost. You can go much faster with the same effort just by doing it right.
Running is technique, CV fitness and durability. You can go faster with similar effort by doing it right, you need to build up to distance.
Cycling is almost entirely a product of power output. technique is not really much off a factor. You turn the pedals and the bike goes forward - there's not a lot of variation in how you do this once you've done even a very moderate amount of cycling.
The only easy gain is drag reduction. Aerodynamics being by far the biggest element of drag at reasonable speeds. Aerodynamic drag is primarily dictated by your size and position on the bike (so bike fit may help), clothing and equipment make a smaller but still relevant difference. Rolling resistance can easily be dealt with by using reasonable quality low resistance tyres. Get latex tubes and GP5000 tyres and forget about that entire topic until you're worrying about the last few seconds.
So there's no "trick" in cycling. Increase your ability to produce power by training and reduce areas where it's wasted by minimising drag.
This is good. Now how do you increase ability to produce power?[/quote]You train.
There's more than one way to go about it this. Some are surely better than others, and some are more time intensive than others, but none of them are an easy magic bullet.
I'm the same height as you and was between 80-84kg for the last few years (I've since gained a bit - I blame the new baby). My 20min max power has been 305W (I use 95% of that as FTP so 290W most of last year- I suspect 90% might be more accurate for me). I was capable of bike splits around 2:30 on relatively flat routes with an okay, but not great, position. I reckon I should be able to go faster with less by working on my position and clothing.
I routinely do two 60-80min sessions on the trainer with Zwift on weekday evenings and one longer ride at the weekend. The longer ride could be anything from 2hrs to 5hrs depending on time of year, planned race distance, and whether I'm focusing on riding or running (I rarely focus on swimming - terrible huh?). The two midweek sessions are usually aimed at spending long durations close to threshold power and/or shorter periods around VO2max. I like a bit of variety so I'll sometimes do group rides or races that have me doing long periods 45-75mins at perhaps 80-88%FTP with occasional surges. Most will use a slightly higher figure as "sweetspot" training intensity (around 90%FTP). Other times I'll do short hill climbs at VO2max intensities using the Zwift terrain for reference. Or I'll do a structured workout like 2x20mins @93-95%FTP with a 3-5min recovery.
The weekend ride will be easier intensity but not easy.
When I was training for long distance cycling only events, I added 4th or even 5th (easier intensity) sessions and pushed up the duration of the 3 standard rides. The other two disciplines were sacrificaed for this but I made gains which I could hold onto later after ramping the volume back down.
You can't do everything at once, and this is especially true if you're time restricted as most of us are.
A lot will depend on your age, your mentality and your bodies ability to recover and resist injury. You're young enough. I think your mentality will let you down based on what you're saying here. You won't know what your body can handle until it doesn't handle it!