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PostPosted: Tue Aug 08, 2017 2:31 pm 
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waltthizzney wrote:
I got up to 5.3 watts per kilo after only two years on the bike, getting that number higher is now much more difficult


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Posted: Tue Aug 08, 2017 2:31 pm 


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PostPosted: Tue Aug 08, 2017 3:15 pm 
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waltthizzney wrote:

I got up to 5.3 watts per kilo after only two years on the bike, getting that number higher is now much more difficult


Duration??

Test protocol, and maybe you were getting better at performing in tests?

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PostPosted: Tue Aug 08, 2017 3:35 pm 
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jekyll man wrote:
waltthizzney wrote:

I got up to 5.3 watts per kilo after only two years on the bike, getting that number higher is now much more difficult


Duration??

Test protocol, and maybe you were getting better at performing in tests?


Sorry that was my 20 minute test almost two years ago back on a wahoo that may have read a little high, I now use my 4iiii power meter and a dumb trainer if I am not riding outside, my numbers have increased by around 10w since that test I have found


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PostPosted: Tue Aug 08, 2017 5:51 pm 
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the best way to get faster is to ride with people faster than you and not be afraid to get dropped.


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PostPosted: Tue Aug 08, 2017 7:34 pm 
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waltthizzney wrote:
the best way to get faster is to ride with people faster than you and not be afraid to get dropped.


That's what I've been doing. There's a Tuesday/Thursday groupride in my area that's flat and there's four groups ranging from 16-25+ MPH that gets a pretty big showing. I was dropping like a fly at first but now I'm up to being able to sit in the pack, and working my way up to taking pulls at the front.

Coming from football, I'm good with the short, explosive efforts. I just want to see some physiological adaptions from a base phase to enhance my all-around cycling capabilities. I have 37 weeks to train until races start next season so I'll have plenty of time to build.

Does 12 weeks of base, 12 weeks of sweet spot, and 12 weeks of build sound like an efficient use of time or are there better things I could be doing for the duration of that 37 weeks?


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PostPosted: Tue Aug 08, 2017 8:02 pm 
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How much base do you already have? How many miles in your legs for say 2016 and 2017?

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PostPosted: Tue Aug 08, 2017 8:34 pm 
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AJS914 wrote:
How much base do you already have? How many miles in your legs for say 2016 and 2017?


4700 miles since last June


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PostPosted: Tue Aug 08, 2017 11:34 pm 
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It doesn't sound like you need 12 more weeks of base rides. I'd do your regular rides and add 1 or 2 days of structured training (intervals) for the rest of the summer until fall/winter rolls around. Then, take some time off, do some cross training, hit the gym and start your season again with the base training.

I'd also do some races now if you can. You'll learn a ton from that and it will help you know what things you need to work on.

I've been enjoying the Velonews Fast Talk podcasts. There are lots of nuggets of wisdom in them. Some of the episodes are throwaways but some are very good.

http://www.velonews.com/tag/fast-talk-podcast

You can read the Joe Friel book for a basic primer on training if you haven't already.

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PostPosted: Thu Aug 10, 2017 4:54 pm 
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IMO it's too much base. You should be conscious that when adding sweet spot training you're not going to do SS workouts everyday, so if you plan 2 or 3 SS training sessions per week, the rest of them are supposedto be endurance and recovery rides. At least I understand that you will be introducing only SS and not any other intensity.

Nowadays it's well known that a bit more of intensity than endurance is the best way to improve cycling performance. Personally, I would add another type of workout appart from SS, and not only to improve better, but to do different sessions and not get burned because of doing the same every week.


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