Youtube Facebook-f

Cycling Training Tips

Jesper Bondo Medhus

I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. Author of the book: Mastering the Art of Race-Specific Training (Kindle and paperback).

Power Meter Project – Week 1

Today is the first day in the Power Meter Project 2007. The next 12 weeks are dedicated for wattage controlled intervals for the 6 participants. This week the riders will perform four critical power tests that will be used in the calculation of intervals. These tests will be repeated in week 6 and 12, and used as an objective evaluation of their progress.

Critical power tests in week 1
The riders will do critical power tests at 5 seconds, 1 minute, 5 minutes and 20 minutes. These tests are done to get a picture of their respective sprinting power, anaerobic endurance power, VO2 max and threshold power. These parameters can be trained selectively with a power meter if you know how to do it. I will make the training programs based on their personal goals in combination with the test results.

Predictions for the Power Meter Project

I hope that this project will help the riders to a better understanding of their potentials as riders. Wattage controlled training programs are in my opinion the best way to control training intensity. Also it is a perfect way to train for specific physiological qualities, e.g. anaerobic endurance.

I predict that all the riders will make progress compared to the four tests performed in week 1. I have three reasons for this. These reasons should be considered when you evaluate the project:

  1. Motivation – I guess that a part of the predicted progress can be explained by motivation. A motivated rider trains harder and makes better results than a non-motivated rider.
  2. Structure ”“ I don’t know how the participants’ training structure were before this project, but it is not uncommon that getting a little structure on the training program (or just having a training program) improves performance.
  3. Wattage ”“ Power meter training helps the riders to train at the right intensity. Training at the right intensity does a difference and will significantly improve performance.

Power Meter Project – Week 1 Read More »

Power Meter Project 2007 – Thomas Davis

The last rider in this project is Thomas Davis who trains 12 to 20 hours per week when he is very motivated. Thomas will start on the training program a little later than the rest of this project because he is on vacation.

Name: Thomas Davis
Power meter: Power Tap Pro

How would you describe yourself as a cyclist?
I’m a 3 year veteran who’s raced at Category 5 during those 3 years. I do not want to get promoted until I know I can stay in the top 10 in most races I do so that’s why I stayed there for that long. I know I have incredible acceleration which is how I usually make my name on the track where I’ve had the most success because when I make my jumps, I can put in gaps very quickly. I’m also a decent climber by default because of my weight. However, I’ve always had trouble with consistency in steady state type training for TTs and climbs which are why I bought the Powertap as a way to gauge my efforts and improve my training specificity for those types of efforts. I’m also a rather hyperaggressive attacker and I would prefer to try to get my wins on wild but smart attacks and breakaways rather than waiting for the sprints which I know I do have some natural capacity for.

What are your previous experiences with power meter training?
Frankly, the only time I’ve ever had a chance to use a power meter of any sort was when my club’s informal coach offered everyone a chance to test out their abilities on a Computrainer.

What is your main goal with the Power Meter Project 2007?
To acquire a better understanding of how to use and train with a power meter effectively. I want to get the maximum out of the power meter. I also aim to use it as an opportunity to try to improve my skills on the bike enough to move up to Cat. 4 and be competitive at Cat. 4. Ultimately, I want to maximize my potential as a climber and sprinter with the project.

Power Meter Project 2007 – Thomas Davis Read More »

Power Meter Project 2007 – Spencer Kenner

Spencer Kenner is a very experienced rider, but a true beginner into power meter training. He wants to improve his time trialing and climbing with a wattage controlled training program.

Name: Spencer Kenner
Power meter: Power Tap SL

How would you describe yourself as a cyclist?
I’ve ridden for over 20 years, 10 of which I’ve raced. Recently a Cat 3 and struggle to be competitive with the Master 1-3’s when it gets hilly and real fast. I’m not great at any one discipline but would like to climb and TT better. I’m 6’2″ and fluctuate between 170-175 pounds. I do some cycle cross and mountain bike for training. Right now I’m in the gym 2-3 times per week trying to build power and strength.

What are your previous experiences with power meter training?
None, except for the occasional test where I’ve tested at around 275 watts at threshold, and 375 max.

What is your main goal with the Power Meter Project 2007?
My goal is to train more efficiently and understand my weaknesses and how to make them strengths, i.e. climbing and TT. I’ve used a heart rate monitor for years but I’m not able to develop a consistent plan based on it alone. And it’s always a struggle to know when I’m just tired or overtrained with the HR monitor. I think the power meter should help with that. Also, I’m just getting a Power Tap this next week or so and want a good baseline to begin with. Of course any real and effective training tips to meet my goals would be greatly appreciated as well.

Power Meter Project 2007 – Spencer Kenner Read More »

Power Meter Project 2007 – Gonzalo Vilaseca

Gonzalo Vilaseca has competed in long cycling endurance races of 5 to 7hours, but now wants to switch to shorter, more intense races of 2 hours length.

What are your previous experiences with power meter training?
I have been training by power for the last three years. Two years with an ergomo, and one year with an SRM. The first year I was my own coach and I did pretty good. The two following years I had a coach, during the first year my results where the same as when I coached myself, the following year my results improved, but so did my training hours. I can’t compare wattages between seasons because of issues I had with my ergomo. I can’t train without a powermeter now, it’s my eyes.

Read the full interview with Gonzalo Vilaseca

Power Meter Project 2007 – Gonzalo Vilaseca Read More »

Power Meter Project 2007 – Marc Moeller

Today I will introduce you to the third participant in the Power Meter Project 2007: Marc Moeller. There is a total number of 6 participants and their training programs start in the beginning of 2007.

What is your main goal with the Power Meter Project 2007?
My goals of the project are to find out if strict interval work over time will push my lactate threshold power up substantially. I also would like to have a more impressive sprint after a long lead out effort. I also would like to have those really tough 4-5min super hard efforts in me that determine the course of a race.

Read the full interview with Marc Moeller

Power Meter Project 2007 – Marc Moeller Read More »