Year round TT power development / improvement

Markster

I like to keep my actual power between me and my SRM's, so i've multiplied ALL the data below by a factor. Initial zones:

Average of Field Test (2 * 8mins) = 343W
Steady state (3-4 * 8-15mins) = 304 - 312W
Tempo (40-60mins @ 70-75rpm) = 273 - 282W
Endurance miles (1-4.5hrs) = 243 - 261W

Needless to say, I blew completely when attempting to do the endurance rides, and also all the interval work was embedded in long endurance rides as well.

After asking them to lower the zones many times I got them down to:

Average of Field Test (2 * 8mins) = 343W
Climbing Repeats (3-4 * 8-10mins) = 314 - 327W
Steady state (3-4 * 8-15mins) = 282 - 291W
Tempo (40-60mins @ 70-75rpm) = 251 - 260W
Endurance miles (1-4.5hrs) = 202 - 228W

This was just achievable in that I could complete the prescribed workouts, but in combination with the ridiculous volume (and working full time) I became impressively overtrained.

To put the zones in context, at the start of the training I did a couple of 1hr TT's at 282W

The CTS literature seems to be at odds with the zones, as it states that Steady State intervals should be below TT pace. The HR zone for these intervals is 159-162bpm, compared to my TT HR of 175bpm, and my max of 191bpm.

ric_stern/RST

Originally posted by Markster, i responded with >>

I like to keep my actual power between me and my SRM's, so i've multiplied ALL the data below by a factor. Initial zones:

>>that's fair enough, but as an aside without other data (e.g., height and mass it's not overly important)


Average of Field Test (2 * 8mins) = 343W
Steady state (3-4 * 8-15mins) = 304 - 312W
Tempo (40-60mins @ 70-75rpm) = 273 - 282W
Endurance miles (1-4.5hrs) = 243 - 261W

After asking them to lower the zones many times I got them down to:

Average of Field Test (2 * 8mins) = 343W
Climbing Repeats (3-4 * 8-10mins) = 314 - 327W
Steady state (3-4 * 8-15mins) = 282 - 291W
Tempo (40-60mins @ 70-75rpm) = 251 - 260W
Endurance miles (1-4.5hrs) = 202 - 228W

>>using some regression equations, i've estimated what you'd be capable of at other distances and then used that to back calculate what power you'd likely have achieved in the test i recommend (a 25 W/min incremental test to exhaustion).

>>This would give you these training zones

Recovery rides: up to 156 W
very long rides 156 to 215 W (up to 6 hrs)
quality endurance 195 to 254 W (1 to 3 hrs)
tempo sessions 234 to 273 W (30mins to 2 hrs)
sub TT efforts 254 to 293 W (these would be the 15 to 30 min intervals i'm always going on about!!)
TT pace 273 to 332 W
VO2 max intervals 312 to 429 W
30sec intervals 429 to 585 W+

with my guesstimate of your ability, you'd probably TT a 16km TT @ 293 to 316 W
and a 40km TT @ 281 to 300 W

You mention that you could/can do a 40k at 282 W, was this out on the road (which will have some coasting periods/low power) or indoors?

Ric

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http://www.cyclecoach.com

Markster

Spot on!

A week or so before the test I did the National 10m TT at 310W, and a week after the National 25m TT at 282W. Both very windy days, and pretty nervous.

Your power zones look realistic for me.

ric_stern/RST

Hope you try them out and let us know how they go for you. or give me a shout if you want any more advice

Ric

__________________
http://www.cyclecoach.com

Markster

Cheers Ric. The zones are very similar to some I had worked out for myself based on my power during a 30min TT on the turbo, so I will be effectively trying them out. It's reassuring to know I'm on the right track, particularly with the endurance zones (and that I'm not abnormally deficient in 'aerobic' power!)

m.