Es­sen­tial Power Ses­sions

We asked the ex­perts at smart trainer pi­o­neer Wahoo and on­line train­ing plat­form Train­erRoad for the ses­sions to in­clude if you want your power me­ter to make you a bet­ter rider…

Cycling Plus - - POWER -

“Over seg­ments flood the mus­cle with meta­bolic by-prod­ucts, bring­ing the de­sire to ease up – don’t!”

The pri­mary ob­jec­tive of over-un­ders is to in­crease your abil­ity to tol­er­ate and use the by-prod­ucts that ac­com­pany rid­ing above your FTP, all while main­tain­ing a rea­son­ably high power out­put. In do­ing so, you’ll de­velop the abil­ity to han­dle changes in pace while work­ing hard.

The over seg­ments or ‘surges’ flood the mus­cle with meta­bolic by-prod­ucts, bring­ing with them the de­sire to ease up – don’t! Hold that burn, then back off only slightly dur­ing the un­der seg­ments or ‘val­leys’ to work through the burn and ef­fec­tively train your mus­cles to process the lac­tic build-up while still go­ing pretty hard.

These in­ter­vals can in­crease how long you can work above FTP as well as how quickly you can re­pro­cess the acidic build-up that can limit your ca­pa­bil­i­ties. Equally im­por­tant, the short ef­forts above your cur­rent FTP can ac­tu­ally lead to in­creases in it.

A McAdie

This is a ses­sion con­sist­ing of 4x12-minute over-un­der in­ter­vals al­ter­nat­ing be­tween 2 minutes at 95% FTP and 1 minute at 105% FTP, with 6-minute re­cov­er­ies be­tween in­ter­vals. Try to keep your ca­dence above 85rpm, prefer­ably above 95rpm.

B Avalanche Spire

This one is 6x6-minute over-un­der in­ter­vals with 1-minute val­leys at 95% FTP and 2-minute peaks that as­cend to 105% FTP. Re­cov­er­ies be­tween over-un­ders are 4 minutes long.

C Columbine

For this ses­sion, you’re look­ing at 3x10-minute over-un­der in­ter­vals, al­ter­nat­ing be­tween 3 minutes at 95% FTP and 2 minutes at 105% FTP, with 6-minute re­cov­er­ies be­tween in­ter­vals.

The three over-un­ders are book­ended by much longer tempo in­ter­vals spent at 70% FTP. Try not to stray far from this ef­fort level at any point dur­ing each 10 minutes.

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