If you had 6 months to prepare for a cycling event, then how would you prep?
Too vague I know for sure so here are the specifics.
Cycling event is a 40km TT (flat)
About me:
–>>> Have Power Tap Elite PM (will travel)
–>>> Have indoor trainer (LOVE it)
60 min power = 185w
I am female + a bit of a GEEK
Willing to experiment w/PM for better Cda/aero position on bike
1st year cycling
Have plenty of time to train for rest of this year (work sabbatical), even for some 2x/day sessions.
Suggestions for how to train for this event?
Would be over the moon if I could break 60min in this. Unrealistic in just 6 months time?
EDIT - added details. Apologies for omitting the PM details.
Im assuming your using a PM then. I would really work on your FTP power. Something like 2x20min @ threshold. Probably 2 times a week, a v02 interval and some longer rides just under threshold. The TT specialist will chime in im sure. I raised my FTP quite a bit doing these types of workouts. Since its your first year, putting in alot of work on the indoor trainer will pay off for sure. Alot of people do not like the indoor trainer, but its great. Not alot of set-up time, get a good workout and you do not have to worry about getting hit after you do that last interval.
Im assuming your using a PM then. I would really work on your FTP power. Something like 2x20min @ threshold. Probably 2 times a week, a v02 interval and some longer rides just under threshold. The TT specialist will chime in im sure. I raised my FTP quite a bit doing these types of workouts. Since its your first year, putting in alot of work on the indoor trainer will pay off for sure. Alot of people do not like the indoor trainer, but its great. Not alot of set-up time, get a good workout and you do not have to worry about getting hit after you do that last interval.
Yes I have a PM, apologies for not mentioning that initially.
Indoor trainer dislike? Not me. I LOVE the trainer. So I agree with your idea of indoor training - very efficient use of time.
Are you using any software to anylize your data? WKO, Raceday or Golden Cheetah are great one to use. Helps me to understand what workouts to do on what day. When I can test myself, etc.
You can also think what will make you faster for upgrades. Latex tubes, Aero helmet, alot of posts on these things.
you will get faster
I don’t know about this. Most group rides I have been on turn into hammerfests and redlining it real fast. My impression of FTP work is that it should be 95-105% of FTP, not…120%
if you are doing lots of intervals/group rides/etc like they mention you have to make sure you go SUPER easy on the easy days. You want to go as hard as possible for the intervals and as easy as you can for the easy days, maybe even set some power limit and make sure you don’t go over it.
Are you using any software to anylize your data? WKO, Raceday or Golden Cheetah are great one to use. Helps me to understand what workouts to do on what day. When I can test myself, etc.
You can also think what will make you faster for upgrades. Latex tubes, Aero helmet, alot of posts on these things.
Yes I agree and have such software. Wonderful product WKO. Quite helpful to me.
Definite gains to be made in the aero department. Still think no matter how aero, tiny, lithe I make myself on the bike that I will need FTP to be north of 200w if my goal is < 60min. At least per Tom Compton’s calculator?
Learn to suffer, TT’s are all about suffering. 20x2’s and 5x5’s are the “standard” hard work sessions. Go out with the local group rides, the ones where people do work and try to kill each other… hang on, suffer and get faster.
Get a copy of:
Cyclist training bible by Joe Friel
Here are some forums which might be a little more tailored to cycle specific training and using power:
I would dare to say that 105-120% will do much more for your FTP than 95-105%
???
This would appear to be Vo2max targeted training. As a largely new rider, I tend to think my FTP is nowhere near developed enough that Vo2max would be my limiter?
training your vo2 will lift your threshold just as training your threshold will push up your vo2 a little. It’s good to manipulate the training mix of intensities working now what is less specific to your event. Work towards more specific as the event draws near.
Looks like you are asking 2 questions, (1) how to raise threshold power for 40k TT, and (2) can I break 1 hr in 40k TT
Try a forum search on increasing cycling threshold power, read them all. Especially Coggan’s and the cycling forum thread where a 60’s something man who raised his threshold from ~115 to 300+ watts over several months. Cool thread that one.
I’ve had my stab at (2) for two years now, and unfortunately not much closer than I was at the start. I’d say it depends very much on where you are NOW. If you are well trained and over 35yo, then based on my experience I’d say there might not be much room for improvement over 40k. If you are riding less than ~180 mpw and without a lot of quality workouts, you might have lots of room for improvement. I’m sure some cycling mavens will chime in that anyone can break 60 minutes given enough work, I call BS on that.
edit: just re-read you are in 1st year cycling - this bodes WELL for your efforts. Get a benchmark 40k TT under your belt before taking up a new program.
“Additionally, intensities approaching or exceeding VO2max, or in cycling power terms above approximately 95% of one’s 20 minute maximal power (20MP), appear to be required in order to elicit the largest concentrations of total mitochondrial enzymes. This is likely a combined result of additional motor-unit recruitment with increasing intensity and mitochondrial uncoupling in the progressively oxygen limited environment found when closing in on the limits of oxygen delivery. Aerobic metabolism of a variety of organic molecules is not up to the job of energy production, and more mitochondria are needed to fill the demands.”
“Additionally, intensities approaching or exceeding VO2max, or in cycling power terms above approximately 95% of one’s 20 minute maximal power (20MP), appear to be required in order to elicit the largest concentrations of total mitochondrial enzymes. This is likely a combined result of additional motor-unit recruitment with increasing intensity and mitochondrial uncoupling in the progressively oxygen limited environment found when closing in on the limits of oxygen delivery. Aerobic metabolism of a variety of organic molecules is not up to the job of energy production, and more mitochondria are needed to fill the demands.”
I don’t dispute that VO2Max training is beneficial and a key part of developing the aerobic engine.
What I have read suggests vo2max is a ceiling or upper limit on aerobic ability. LT on the other hand has been described, in texts I’ve seen, as what % or amount of the upper limit (vo2max) that you can use.
As a newer rider I tend to believe my LT is probably low?
I second the advice to do the hard interval work but also make very sure to recover/rest enough on your easy days. Too much hard work, without enough rest, will only wear you down. Also, time trialing is also all about being aero. If you don’t already have a really good aero helmet, I would buy one. They are expensive but are a big time saver. Spiuk kronos is a good one.
“Additionally, intensities approaching or exceeding VO2max, or in cycling power terms above approximately 95% of one’s 20 minute maximal power (20MP), appear to be required in order to elicit the largest concentrations of total mitochondrial enzymes. This is likely a combined result of additional motor-unit recruitment with increasing intensity and mitochondrial uncoupling in the progressively oxygen limited environment found when closing in on the limits of oxygen delivery. Aerobic metabolism of a variety of organic molecules is not up to the job of energy production, and more mitochondria are needed to fill the demands.”
the conclusions of this article appear to be based almost entirely on studies of rats, which aren’t entirely consistent with the results of comparable studies of humans, and perhaps more importantly
although the introductory phrase refers to “…intensities approaching or exceeding VO2max…”, the quantitative definition that is given (i.e., ~95% of maximal 20 min power) is actually essentially equivalent to functional threshold power, which generally corresponds to 75-85% of VO2max. IOW, while Kirk’s recommendation may appear to be markedly different from what others in this thread have suggested, it really isn’t.
Lots of 2 x 20 @ 95-105% FTP. Sweet Spot and Tempo for longer rides. VO2max intervals instead of 2 x 20 for a couple weeks if FTP gains plateau.
Good advice.
