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Methods to increase peak power

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Old 23-02.-2006, 10:28 AM   #16
velomanct
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Default Re: Methods to increase peak power
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Originally Posted by WarrenG
I know you live in a cold place right now, but don't forget that you can't just be fast for 10 seconds and expect to win sprints. Think about doing some medium endurance ("tempo") intervals as warm ups for your sprint training, and some blocks of 15-20" sprints with only 3' recovery to help with the issues you'll face near the end of sprints. Or, enjoy the beach! A Florida tan during a New England winter...almost priceless.

I should be only allowed to do 20+ second efforts, lol. I do way too much short stuff. I figure when the warm weather comes I will start the longer stuff. Who the heck does 3 second sprints? yeh, me
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Old 23-02.-2006, 10:30 AM   #17
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My training is going well again. Lifting 3 times a week (squat, deadlift, step-up), and sprinting about twice a week. Today was a crappy, cold, and I felt slow at first. I ended up doing a bunch of really short accelerations (2 or 3 seconds). I DESPISE doing much sprinting (especially long efforts) when I am wrapped in all my winter clothing. It's so restrictive and UGH! After my ride I did some deadlifts with 195. I'm still working my way up, so I'm not putting a whole lot of effort in my lifts. I took your advice Bill, and so I am making more gradual increases. It sounds like you are making some good progress, peak of 1700? nice.
nice ....25 lbs a year on your squat is a hundred lbs in 4 years, and it wont hurt your riding. Your a young buck. I hope you get real fast...Other than that one day thats where I am right now.
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Old 23-02.-2006, 10:42 AM   #18
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Default Re: Methods to increase peak power
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Originally Posted by Billsworld
O sure make me do some hard stuff. is that at 100% or based on HR.??


ME ("tempo") intervals are about 10-20 bpm below threshold. Sprints... sprints are always 100%! For you, aim at around 900-1000 watts for each uphill sprint if you're doing more than a few. Sprints now are hard, painful work, so you can have more fun in the summer!

A buddy of mine and I have a little saying, "Champions train in the cold, dark, wet, winter."

When you go fast in the August sun you'll think back to all those sprints you did on a cold, wet road.
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Old 23-02.-2006, 01:40 PM   #19
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Default Re: Methods to increase peak power
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Originally Posted by WarrenG
ME ("tempo") intervals are about 10-20 bpm below threshold. Sprints... sprints are always 100%! For you, aim at around 900-1000 watts for each uphill sprint if you're doing more than a few. Sprints now are hard, painful work, so you can have more fun in the summer!

A buddy of mine and I have a little saying, "Champions train in the cold, dark, wet, winter."

When you go fast in the August sun you'll think back to all those sprints you did on a cold, wet road.
Thanks again. I complain alot about the cold, but if its above 35, i am not all that uncomfortable. The starts hurt a bit though
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Old 23-02.-2006, 02:38 PM   #20
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Default Re: Methods to increase peak power
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Thanks again. I complain alot about the cold, but if its above 35, i am not all that uncomfortable. The starts hurt a bit though

Right now I am dreaming of going 55mph down my favorite hills in 80 degree sunshine.
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Old 23-02.-2006, 04:20 PM   #21
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Right now I am dreaming of going 55mph down my favorite hills in 80 degree sunshine.


South Florida? Oh nevermind, you can't go that fast on a freeway overpass.
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Old 23-02.-2006, 06:53 PM   #22
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Default Re: Methods to increase peak power
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South Florida? Oh nevermind, you can't go that fast on a freeway overpass.

I still live in CT. But I may end up moving to FL. I do like hills though, so it may be hard.
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