the kilo?

tonywelch

Check out this site. Jason Queally practically outlines his entire annual kilo training program in this diary he compiled.
He does quite a lot of endurance training.
Good luck,
Tony

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shelliewelch

tonywelch

Sorry, the site didn't show up. let's try it again
http://sportsillustrated.cnn.com/ol...ueally_archive/

Tony

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VeloFlash

With reference to your first post on this subject.

Circa 1996, I was reading Brad McGee's training routine for the Atlanta Olympics 4k individual pursuit.

From memory, he was doing repetition rolling start 1.07 kilos with 20 minutes rest in between. He would do about 7, if I recall correctly and it would be a lactate tolerance session.

If you can do 34+ mph for a minute, which is sub 1.05 rolling start kilo, then continue on for a further 4 minutes without a rest then you should give up road riding and go to the track.

rollers

Just curious, does anyone know what is the sustained wattage for the guys who compete at this event? I suspect it's an amazingly high number for the really gifted.

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2LAP

One trace I saw (world class) was a peak power of 2100 watts, falling over one minute to 1300 watts (off the top of my head). As its not an endurance event (its a sprint) the power is not 'sustained' (even though the speed once gained might be faily constant).

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rollers

Totally right. "Average" power would have been a better choice of words.

Makes sense the power curve would trend downhill over the course of the race. The shape of that curve would determine the average power output.

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2LAP

There apears to be two types of Kilo rider:
1. the sprint type rider that produces high power outputs initialy (i.e. good acceleration) with a fall in power towards the end of the race.
2. the 'endurance' type that produces a much smaller peak power, yet has little drop off in power.

As a 'real' endurance rider the average, peak and final power outputs of the Kilo riders are all above the peak power that I am able to produce in any condition!!!! But I wouldn't mind racing Quealy over 4 KM!!!

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Jonny

The current Bicycling Australia Magazine has a good article on what it takes to ride the kilo.
I had a quik browse of it in the newsagent. It said something about almost a 50/50 split in anaerobic/aerobic energy systems.


Jonny

TTer

As VeloFlash said, that speed would make you a good (even great) Kilo rider! I can't believe you can accelerate *staying seated* and quickly get up to and hold 34mph for 1minute. Even the Kilo guys stand and hammer it. Is the road you use slightly downhill 1-2%?

2LAP

As efforts increase in duration from 10 seconds there is a greater amount of energy from aerobic energy systems. Realy any effort over 1 minute could be seen as an aerobic activity given that most of the energy for that activity comes from aerobic sources. Although, quite often its the anaerobic capacity of the riders that decides who wins.

2LAP

To break the world record you need to average 60km per hour for 1 minute. As you ride from a standing start, peak speed will be above 60km per hour. Although he can hold 34 mph for a minute, it might be the case that his 'race is over' by the time he hit 30 miles per hour. Some of the GB guys are getting 1 min 1 seconds and they are performing very quick (I think 17 second off the top of my head) 250 mtrs off a standing start!

J-MAT

Veloflash, TT'er, 2LAP:

The section of road I use has a short hill that gets me up to speed, which is usually about 20 mph when the road flattens out. The road is very level, it's where I usually do my road sprinting. I wish I had a PT file I could upload, but I don't.

A few years ago, I was out training and a rider on another team was coming up on me just as I turned around at the top of the hill I mentioned earlier. He tried jumping on my wheel, and I accelerated hard. I held about 28.5-29 mph through the section and dropped him.

I decided to try those hardcore, "all out" VO2 intervals using this section of road to start with. This spring, I was lucky to hold 30 mph for the distance. 34 mph represents my best average for the distance, but I will start to fade at 45-50 seconds or so usually. Some days it might only be 32-33 mph. There are three distinct phases to the first 60 seconds: The initial acceleration, maintaining speed, then the fight to maintain speed. At the end of the "fade" I downshift and transition to a much slower pace for several more minutes.

I train extensively using seated accelerations. I almost never stand to accelerate anymore which is the way I used to always do it. It takes about 10-12 seconds to get from 20 mph to 32-34 mph. The acceleration hurts the most, once you are at speed it's not that bad holding it.

My speedometer is properly calibrated, and measured against actual Army Corps Of Engineer road mile markers. From a starting resting (on the bike) HR of around 100 bpm or so, I can hit max heart rate (180 bpm) in 45 seconds, the effort is so intense.

When I first started doing them, I shut down at 45-50 seconds and wanted to puke, I couldn't go any more. Then, I forced myself to float on the pedals when I would normally shut down. After 10-20 seconds of "recovery" I would force myself to pedal for a couple of minutes or so.

Eventually, my legs would still get fried, but my breathing and heart rate were lower at the end of the first minute. I would shift into a 53x19 and was amazed I could pedal the gear pretty good for a few minutes. I got up to a 53x17 and 5 minutes total for these intervals.

I practice hard accelerations all the time. On all of my moderate/hard training rides, regardless of training task, I will accelerate seated to well over 30 mph and hold it as long as possible at least once per ride.

I set 30 mph as a minimum standard for accelerations. I prefer to do these at the end of a 1-2 hour ride to simulate race-like finishing efforts with fatigued muscles. It's extremely hard to finish off 30 minutes of TT effort with a 30 second effort at 30+ mph.

On longer rides (3-6 hours) you could do 1-2 accelerations like these every hour. Start from a cruising roll, then staying completely seated, accelerate as hard as possible, and hold your max speed as long as possible, usually 20-60 seconds

I'm highly motivated by cadence in a certain gear. For example, using a 53x13, I will brutally mash the pedals until I see at least 94+ rpm, then hold it as long as I can. Because these are so violent and painful, It's best to look at the meter and not go by feel, since the natural tendency is to shut down several mph sooner.

Most riders don't train this way, but I like it!!! I think this is the best way to improve VO2 max.

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2LAP

The three phases you describe are typical of maximal work and correlate nicely with anaerobic metabolism.

The initial acceleration being using and depleting your ATP-PC system, the maintaining speed caused by a drop in power as you use your anaerobic glycolysis and the fight to maintain speed the caused by acidosis as your capacity for anaerobic glycolysis is reached.

The 45 to 50 seconds is also the 'textbook' response for fatigue of anaerobic glycolysis during a maximal effort. All in all that makes the Kilo a very hard effort, particularly the first 10 seconds and the last 15 seconds!!!!
Perhaps I have read you wrong, but IMHO a few maximal 60 second efforts wouldn't be 'the best way to improve VO2 max' rather it would be a 'good' way of impoving anaerobic capacity (given that the work performed specificaly targets this).

While I think that your session is great, I think you are missing one important point about the 1km TT on the track the standing start (standing refering to 'standing still' rather than 'not seated'). A national level 1km rider in the UK averages 55+ km/h for one minute, having started at 0 km/h. I think in your efforts over 1 minute you start at 20 mph and go to 34 mph, a standing start would add another dimention to the session and would be 'better' training should you want to race a 1km on the track.

ric_stern/RST

I was just about to mention this too. I think we've both read J-Mat's post the same way.

If you want to improve VO2 max, then you need to be riding at a somewhat lower intensity than you appear to be doing, and for a far greater period of time.

As a personal preference i like to ride hills (180 to 300 secs) at a power that is either equivalent to minimum required to elicit my VO2 max or at a power equal to my MAP.

Depending on the duration, and the fatigue i've been inducing over periods of time, my HR will either max out or be significantly below my max (by ~ 20 b/min).

Ric

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