My Power Profile is Embarrassing

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Neither do I. I tend to get more improvement in 30sec-3minutes from large doses of L5/VO2 training, actually.Can you explain what you mean by that? Do you mean in the sense of traditional peaking strategies, a lot of sprints and AWC work, etc?
Steve;

Yes. I found I could do 8-12 30-second intevals after an L4 or L5 workout without compromising my recovery. Give limited time train midweek, it was all I could do to increase CTL during peaking.

Yesterday I did two sprints. My best 5s power was 1115 watts, i will try to do some more sprints at the next easy L2 ride. Difference between the "winter" sprints and the sprints I did yesterday is: 1.) outdoor vs indoor and 2.) my weight dropped from approx 73kg to approx 68.5kg now. A drop from 16.6w/kg to 16.3 w/kg :) Hmmm, not bad. Last squat training en sprint training was in March this year.
See, you have more FT fiber than you think!



That's a big suprise for me too. Do you have a link or a name of the first author and journal?
I wish you all the best and I hope there is a solution.
I have been looking for the paper for over an hour and i still can't find it...

Thanks for the kind comment.

john

Found it:

http://jap.physiology.org/cgi/content/abstract/87/3/1003

Found it:

http://jap.physiology.org/cgi/content/abstract/87/3/1003Thanks!
When I start road racing, I hope my 30s power is trainable :-)

My power profile is now:
5s power: 16.3w/kg (based on two sprints on last Tuesday)
60s power: 7.7w/kg (only two times I had to go all out for 60s this year)
5min power: 5.4w/kg (Begining of May, Cote de La Redoute after 90kms of riding, it's also my 6MP)
20min power: 4.8w/kg (based on second 20min interval during last Sunday 2x20min)
60min power: 4.5w/kg (based on 60min NP during yesterday's 2x30min@L4+6.5min break)
http://www.startbookmarks.nl/powerprofile_v4.gif

Steve;

Yes. I found I could do 8-12 30-second intevals after an L4 or L5 workout without compromising my recovery. Give limited time train midweek, it was all I could do to increase CTL during peaking. Oh, CTL. OK, I understand. You wrote "FTP" before. I was trying to understand how 30-sec intervals was helping your FTP. (Though I have seen research studies that suggest a benefit.)

Oh, CTL. OK, I understand. You wrote "FTP" before. I was trying to understand how 30-sec intervals was helping your FTP. (Though I have seen research studies that suggest a benefit.)Also with the benefit of increasing FTP. This is consistant with the theory that adaptations are more intensity driven than duration driven.

More proof that I am not a natural sprinter:

My lazy, unathletic, fairly overweight(20-30lbs) friends can sprint(running) just as fast as me, and they both kicked my butt in a sprint (swimming) for a short 10 second burst.

I'm just a slow twitcher that loves sprinting. If you don't like sprinting, of course you won't make much improvement. It requires drive, focus and immense motivation.

Oh, and I was bench pressing 115lbs today. It hasn't improved because I hate doing it. I'm actually a little embarrassed at the gym, my arms are like toothpicks compared to most guys there.

There's nothing naturally fast-twitch about me.

More proof that I am not a natural sprinter:

My lazy, unathletic, fairly overweight(20-30lbs) friends can sprint(running) just as fast as me, and they both kicked my butt in a sprint (swimming) for a short 10 second burst.

I'm just a slow twitcher that loves sprinting. If you don't like sprinting, of course you won't make much improvement. It requires drive, focus and immense motivation.

Oh, and I was bench pressing 115lbs today. It hasn't improved because I hate doing it. I'm actually a little embarrassed at the gym, my arms are like toothpicks compared to most guys there.

There's nothing naturally fast-twitch about me.
Have you charted your power profile like PaulMD?

Have you charted your power profile like PaulMD?
In the past yes, but I can only get current date for the first 1 columns right now. Although I could estimate the endurance columns as well, they would be low, like 4.6w/kg for 5 min and 3.8 for FTP. I'm about to go riding right now, when I'm come back I'll have some new data.

actually I'll draw it up right now. But it's going to bring on another big debate. I said there is nothing naturally fast twitch about me, but you'll see why I say controversial.