Bike workouts w/ power

Triathlon Forum
1

I’ve just started training with a power meter and I’ve got some questions for those of you who feel you’ve been training effectively with power.

  1. What types of intervals are you doing for strength endurance? (reps, duration, intensity, ri) What have you found to be most effective in training for HIM, IM distance?

  2. Does your ftp carry over accurately to your trainer workouts? or do you adjust your target power ranges for the intervals depending on whether you are inside or out? I’ve noticed the “trainer effect” to some degree but I’m wondering how other people deal with it. I generally do 2-3 60-90 minute workouts on the trainer and 2-3 longer rides outdoors each week. I usually do the strength-specific stuff indoors so I’m wondering if its worth it to test for ftp on the trainer as well.

  3. I think I’m beginning to buy into the theory that time spent working legs in the gym in an attempt to increase cycling strength is better spent on the trainer w/ the power meter. For those of you who agree can you share some of your strength-specific workouts? I’d also be curious to know what your breakout is each week between the different types of workouts and the frequency you’re able to complete them.

Any thoughts?

2

Yes. Forget strength (maximal force exertion). Unless you are very frail, disfunctional, bed ridden, then you are plenty strong enough already to pedal.

Focus on improving sustainable power. Maximal forces even at TdF hillclimb level are quite low. It’s the ability to generate those “low” forces 150-200 times / minute (per leg per revolution) that matters. Best done by riding a bike for sufficient durations at appropriate intensities.