Youtube Facebook-f

Cycling Training Tips

Waiting for Results from Critical Power Tests

The Power Meter Project 2007 has now entered the 6th week of the project, which means that the riders will perform four critical power tests to see if they have made progress with their individual training programs.

The critical power tests will be done in the exactly same order and same conditions as in the first week of the project. This procedure is done to minimize errors. For the same reason I led the riders test the testing procedure two weeks before the project started. This was done to make sure they knew what they were supposed to do and how they should pace themselves properly. As I have said previously this is not a scientific study, but I think it is good way to see who can benefit from wattage based cycling training.

I’m really excited to get the reports from the riders in the end of the week. I have already had some emails from the riders, indicating that there are some improvements to look out for. I know that they have done a great job, so I predict improvements for all of them.

After this week, the riders will receive a new program that will prepare them for the race season. The final tests in this project will be performed in week 12.

Waiting for Results from Critical Power Tests Read More »

Helping a climber to develop an aerobic engine

Here are the test results from Thomas Davis who started on the Power Meter Project last week. Due to vacation he starts a couple of weeks later than the rest of the participants.

Critical Power Tests 5sec 1min 5min 20min Body Weight
Week 1 (Watt) 875W 362W 232W 174W 55.3kg/122lbs
Week 1 (Watt/kg) 15.8W/kg 6.6W/kg 4.20W/kg 3,15W/kg

Comments from Jesper Therkildsen: Thomas is a very light rider and that explains why his performance seems low compared to some of the other riders in the project. But when you look at the watts per kilogram, you will realize that he is a strong and powerful rider. His training program for the next month will be 13 to 17 hours weekly training with focus on building a large aerobic engine. Thomas has an impressive sprint power compared to his low body weight, but I guess that the absolute power is too low to win bunch sprints but strong enough to have a chance in smaller groups or steep climb sprints. Thus, he will have to improve his VO2 max and threshold power to make him able to make winning moves (or to reduce the size of the group) before he gets to the final sprint.

Helping a climber to develop an aerobic engine Read More »

Top 5 doping excuses in Cycling

1. Tyler Hamilton: “I have a twin that was never born. That’s why my blood contains a different blood type than my own”

2. Floyd Landis: “I had some beers and whiskeys last night. I have a very high natural level of testosterone. I am innocent.”

3. Raimondas Rumsas: “My wife was bringing a car full of medical substances for her sick mother. I am innocent.”

4. Frank Vandenbroucke: “The drugs were for my little dog. I am innocent.”

5. Dario Frigo: “It’s just a bad habit I have to wear illegal drugs. I don’t use them. I am innocent.”

Top 5 doping excuses in Cycling Read More »

12 Week Pre-Season Training Program

This program is an example of how you can plan the final 12 weeks before the race season begins. If you have been lazy during the winter, starting on this program might be a good chance to catch up. If you are able to do12 hours per week training now without problems, there should be a good chance that this program will suit you.

The pre-season program has a very common design with building of aerobic endurance for the first part, then an increasing workload with more training sessions and longer rides and finally the intensive part with more anaerobic intervals and sprints and also a couple of races that should be performed as a part of the pre-season preparation.

Have a look at the complete training program

12 Week Pre-Season Training Program Read More »