Mr. Scott, we need more Power!
291
Member
304 days
CadenceGuy posted 9 weeks ago.
Before I got injured this year I was generating a lot more power then afterwards. I was doing hill repeats in the saddle pushing a big gear, strength work in the gym (leg press, squats, etc) and focusing on form (trying to eliminate dead spots) It made a huge deal for me right off the bat. I was doing weights twice a week and my hill repeats once a week, a dedicated work out to cycling strength.
2936
Member
1358 days
Anton posted 9 weeks ago.
'nuff said Cadence guy! (Allow recover time though...not good to blow out a knee.)
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
128
Member
425 days
burnman posted 9 weeks ago.
+1 on the hill repeats. Find a hill with a decent grade that will take you 7-8 minutes to climb (somewhere in the ballpark of 1.5 miles). I like to spend a minute out of the saddle to work on passing speed, but the rest of the time I'm parked on my rear grinding out in a mildly uncomfortable gear. I'll do 5-6 repeats twice a week, or even three times if I have to cut my long ride short. After 4 or 5 weeks, you'll be very surprised at how much power you take into the climbs and how much better you feel at the top. I strongly advise a good cooldown spin after repeats and the ever-popular ice bath to cap it off.
311
Member
661 days
KitKat posted 9 weeks ago.
What kind of "power" are you looking for? Short term or long term, IE Sprints or Endurance?
You only have so many "matches" you have choose when you want to burn them on.
+2 Hill repeats
High anaerobic intervals or AT for endurance
One legged intervals on the trainer
For next season's training I've recognized that one big thing I need to work on is having more power. More power to sustain a hard pace on climbs, explode over obstacles (mtb) and again, stronger climbing.
What's the best way to improve power? It seems like such a general term, yet it's very obvious when you see a rider who has the power. Is it shorter intervals? Longer intervals? Leg strength?
"Whether you think you can or can't, you're right"