Right now I am bike focused, only bike races on the horizon. Key events for me are Cascade Cycling Classic (40+ 1/2/3), and our state road race (40+) a few weeks later. I am also doing a 5 day gravel stage race after these events, but that is just for fun, not worried about workouts for that besides ride a lot.
I feel like I have pathetically low max power. I only hit 1000W in my life, that was in a crit two years ago. I weigh 72 kg.
Here are my current numbers, all results are based on the last 6 weeks.
1s 750W (race, finishing sprint, although this managed to get me third place; it was uphill and I went early)
20s 605W (workout, all the rest of these are from workouts)
60s 440W
5 minute 369W
10 minute 333W
20 minute 325W
Workouts I have done so far this year
2x20min w/ 4minute recovery, did this workout twice
7x20s w/10s recovery, did this workout 3-4 times
3 x~8 minutes (this is my hill workout, all on a climb), but longer rest because I descend all the way down, rest is like 6-8 minutes, did this workout once
Everything else just ride. One race and I did two fondos where I put in some hard efforts at times, but it was totally unstructured.
Any suggestions on where I am weakest? what workouts should I do? I feel like I need more of the 7x20 s and I can do this every week and still do a longer interval workout. I say the 7x20 seconds because I feel like my FTP is pretty decent (slightly above average for masters), but my punch is terrible and the punch is what really matters in bike races.
I feel like I have pathetically low max power. I only hit 1000W in my life, that was in a crit two years ago. I weigh 72 kg.
Here are my current numbers, all results are based on the last 6 weeks.
1s 750W (race, finishing sprint, although this managed to get me third place; it was uphill and I went early)
20s 605W (workout, all the rest of these are from workouts)
60s 440W
5 minute 369W
10 minute 333W
20 minute 325W
Workouts I have done so far this year
2x20min w/ 4minute recovery, did this workout twice
7x20s w/10s recovery, did this workout 3-4 times
3 x~8 minutes (this is my hill workout, all on a climb), but longer rest because I descend all the way down, rest is like 6-8 minutes, did this workout once
Everything else just ride. One race and I did two fondos where I put in some hard efforts at times, but it was totally unstructured.
Any suggestions on where I am weakest? what workouts should I do? I feel like I need more of the 7x20 s and I can do this every week and still do a longer interval workout. I say the 7x20 seconds because I feel like my FTP is pretty decent (slightly above average for masters), but my punch is terrible and the punch is what really matters in bike races.