If it were that simple as power to weight everyone would be equal.
Uhhhh... sure. Everyone can put out 5.0 w/kg.
Power to weight is very important but is only part of the equation.
Correct. Aerodynamics and rolling resistance play a part (ref to the chart I linked). Otherwise it's pretty much w/kgs.
Having a superior power to weight does not guarantee that you will be the best climber. At lower cadences, pedaling efficiency plays a big part in how well you climb. If you aren't producing power through the dead spot your speed/inertia oscillates which kills you on long climbs.
I assue you - put two riders of equal weight against each other and the guy who puts out more power will win. Inertia oscillation? Hmmm I would have thought that would be more significant though low pedal velocity.
Big gear/low cadence and one leg drills improve your pedal stroke. If you have a less complicated way of improving your pedal stroke, post it up.
Track bike - sprints at 180rpm. And generally riding. A lot.
Overall, seeking "improvements" to pedal stroke are largely a waste of time. The studies that have looked at changing pedalling stroke or things like independent cranks (virtual single leg cycling) show a decrease
in pedalling efficiency.
Big gear/low cadence improves your cycling specific strength, again if you have a less complicated way to improve cycling specific strength, share it with us.
Strength is not a limiter for the vast majority of cyclists (maybe a Granny getting into cycling??). Can you walk up a flight of stairs? Then you have the requisite strength to produce a lot
of power. If you want strength - go do squat and deadlifts. But most cyclists don't actually want strength - they want power. And the limiter to this power is usually things like gas exchange, oxidative capacity, removal of metabolites etc etc. You get this from, ya know, training 'n' stuff.
Yes most long climbs will be aerobic, but there may be situations where you need to go anaerobic for extended periods if you don't want to get dropped or you are trying to drop others. If you improve your power at threshold you also improve your aerobic power and your power to weight.
You cannot go anaerobic for long extended periods of time, by definition. Best thing for repeated anaerobic efforts is to have a good FTP.
Spinervals 16 may seem complex, but it is not. The beauty of Spinevals 16 is it deceptively easy, you are basically doing a sweet spot workout that feels easy. Sweet spot training is very effective and efficient.
Usually that which feels easy - probably is. Sweet spot does work, to a point. Only doing a sweet spot will have diminishing returns.
This may be 1950's training, but I know for a fact it works.
This is due to... experience? Data? Have you tried something else? Did you adopt this approach because "that's what everyone else does" or do you have valid physiological reasons for these methods?
Here's some reading:- http://www.aboc.com.au/tips-and-hints/w ... ce-anymore
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