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Index / Cycling training with Power / Which power zone should I focus during training ?
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Subject: Which power zone should I focus during training ? |
snhrider
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 Posted: 22-01-2008 19:39 |
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I posted this also in different forum but I'd like to get some of your thoughts.
I usually do well in group rides but last season I started riding regularly with a group of hammerheads who are a bit beyond my current limit. I like riding with them because I think it is a great way to improve and get stronger. Needless to say, more often than not I get dropped halfway (about 12 miles) into the ride. I take very short pulls and even when I am not pulling I am barely just hanging on. I ride with a power tap and when I look at the data after the ride, I spend about 30% of the time in L6 and 35% in L1 zones. This is consistent from ride to ride with this group. My HR is mostly in the threshold (about 180, max is 190). My FTP is 210 and I weigh about 62kg.
One of my goals this coming season is to get stronger and be able to stay with the hammerheads and not get dropped. I am not quite certain what is my limiter based on the ride data. My thought is that I should probably improve my VO2(L5) and train more in that zone.
I'd like to hear your thoughts and I would appreciated very much. Thanks in advance. |
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strader
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| Posted: 23-01-2008 0:26 |
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L4
The key to not getting dropped is raising your FTP up to a level high enough where you are spending most of your time riding at a wattage below your FTP . Riding below your FTP leaves enough in the tank to bridge gaps, make attacks, and get up the steep grades. If the group is averaging 220 watts and your FTP is 210 watts you are going to get dropped unless you spend the entire ride at the back of the paceline.
I would recommend doing doing a couple hours of riding a week in the range of 190-210 watts. One high intensity L5 or L6 day a week will keep up your anaerobic power and vVO2MAX. The distribution of L1/L6 riding you are doing is not going to have anywhere close to the training effect as dedicated L3/L4 training. |
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Paul
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| Posted: 24-01-2008 15:55 |
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| I agree with strader. Increasing your FTP will let you stay with the hammerheads. For increasing your FTP time spend in L4 is a efficient way to increase your FTP. And when you have enough time to train you can also increase total volume. But when time is a limited factor I should focus on L4. With some L3 workouts and in the season some L5. |
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