Power, in the world
of sport, power is synonymous with the ability to perform large quantities
of work in short periods of time. As a competitive cyclist you constantly
face situations demanding such bursts of effort. For example, to
control your position in a group of riders you must be able to instantly
increase your speed by two or three miles per hour for short distances.
During finishing sprints you must rapidly accelerate to between 35
and 40 miles per hour and maintain this pace for as long as 30 seconds.
And in criterium races you will be challenged repeatedly by speed
increases of five or more miles per hour sustained for 45 to 60 seconds.
The important point here is that cycling is not a smooth, steady-state,
aerobic sport; instead it is characterized by many short bursts of
extremely intense effort separated by periods of lower intensity.
The ability to sustain the repeated anaerobic "surges" of cycling
requires a large anaerobic power capacity. Interestingly, the ability to
rapidly recover from these anaerobic efforts requires a large aerobic
capacity.
Fortunately, if you
train specifically for this scenario, i.e., a series of closely spaced repeated
anaerobic efforts, you will experience improvements in both anaerobic
and aerobic systems. Most importantly, you will be training these
energy systems in a manner that is very specific to the real world
requirements of the sport of cycling. Cyclists should devote a great
deal of effort to training specifically for the demands of nonsteady state
efforts. In the process, you will also be improving your aerobic
power as well. In my original discussion of training (Winning
May 1990), I suggested that the optimal approach in
your sequencing of training periods is to first build a foundation of
strength and, on top of that, a foundation of power. Although the
strength foundation is essential for optimal performance, it is,
by design, rather general in nature, i.e., designed to build
overall body strength. Conversely, it is absolutely essential that the
power phase of your training builds on that general strength foundation
in a manner that is extremely specific to the sport of cycling.
How is it possible
to train magically for both anaerobic and aerobic power in a manner
specific to cycling?
The answer is interval training.
Interval training is the technique of using intermittent exercise
to perform extremely high intensity work and is the foundation of
your power training period.
Each complete interval cycle
consists of a period of high intensity effort, known as the work
interval, followed by a period of low or moderate intensity effort, known
as the rest or relief interval. The intensity and duration of each
work and rest interval should be pre-established and rigidly monitored
to control your overall training intensity. Intervals should also
be performed in a back-to-back series to create a pattern of work,
rest, work, rest, work, rest, and so on.
The work, rest, work, pattern
of interval training will allow you to perform many minutes of "supermaximal"
work that would normally totally exhaust you in only one or two minutes
of steady state effort. This is possible because your body is able to
replenish the anaerobic energy sources used in the work interval during
the subsequent rest interval. In other words, you will "borrow" energy
from your anaerobic reserve during the work effort and "pay it back"
during the rest period. A rigorous program of interval training will
improve your ability to use anaerobic energy sources and to recover
from anaerobic efforts, resulting in a more powerful you.
The power training period lasts
approximately eight weeks (preferably in January and February). During
this period, intervals should be performed three times a week
with each interval session separated by at least 48 hours. Cycling
intervals are based on time and range in duration from 15 to 90 seconds
with the notable exception of the long "staged" nine-minute interval
discussed below.
I recommend that you devote
two interval days to 60 and/or 90 second effort. and the other day
to shorter 15 and/or 30 seconds sprint-type intervals. It is important to
set a specific time for each interval and match your work effort
to it. Do not simply ride hard for a minute or two. Your first task
will be to determine the intensity of your intervals. They should
be as hard as you can go and still make the specified time. For example,
if you are attempting a 60-second interval and you can just barely
sustain the effort for 60 seconds, then you are going just right.
On the other hand, if you are attempting a 60-second interval and
can only manage 45 seconds of effort, then you are going too hard.
Short Intervals
These intervals are designed to imitate very explosive sprint-type
efforts. You should try to go all out for the entire time limit.
I suggest that you adjust the resistance as rapidly as possible at
the start of each interval while maintaining a cadence of about 100.
As soon as the resistance is set, stand up and go as hard as you possibly
can. Try to accelerate your cadence to 120 rpm or higher.
Warm-up: 5 min. progressive warm-up; 20 to 30 min. @ 80% HR (e.g..,
150 to 155 bpm)
Work interval: 15 or 30 second
Work intensity: 800 to 1000 watts males, 600 to 900 females.
Note:
The resistance setting information given below is for
those of you who have access to bicycle ergometers. I have provided
specific settings for Monark (this also includes the BodyGuard 990)
and the Tuntuni bikes. For your piece of mind, the Monark and BodyGuard
bikes are calibrated in kilograms of force, while the Tunturi bikes are
calibrated in newton meters of torque.
Cat (Men)
|
Cat (Women)
|
Watts |
Monark Resistance
|
Tunturi Resistance
|
Cadence |
I
|
---
|
800-1000
|
6.--7.0
|
60--70
|
Max
|
II
|
I
|
700--900
|
6.--6.5
|
55--60
|
Max
|
III
|
II
|
600--700
|
5.5--6.0
|
50--55
|
Max
|
IV
|
III
|
500--600
|
5.0--5.5
|
45--50
|
Max
|
---
|
IV
|
400--500
|
4.5--5.0
|
40--45
|
Max
|
Intermediate Intervals
The intermediate intervals simulate
attack-type situations common in criteriums and road races. It should
take just about all you have to make it for the full 60 seconds. You
should attain your anaerobic threshold heart rate at the end of each
interval. That means you can expect your heart rate at the end of
each interval to be about 170 beats for males and 175 for females.
- Warm-up: 5 min. progressive
warm-up; 30 minutes @ 80% max HR (e.g.., 150--155 bpm)
- Work interval: 60 seconds
- Work Intensity: 400 to 500
watts males; 300 to 400 females.
You should attain your AT heart
rate at the end of 60 seconds. If you don’t know your AT, you can
estimate it by subtracting 20 beats from you max heart rate.
Cat (Men)
|
Cat (Women)
|
Watts |
Monark Resistance
|
Tunturi Resistance
|
Cadence |
I
|
---
|
450--500
|
4.5--5.0
|
40--45
|
100
|
II
|
I
|
400--450
|
4.0--4.5
|
35--40
|
100
|
III
|
II
|
350--400
|
3.5--4.0
|
30--35
|
100
|
IV
|
III
|
300--350
|
3.0--3.5
|
25--30
|
100
|
---
|
IV
|
250--300
|
2.5--3.0
|
20--25
|
100
|
Long Intervals
These intervals will simulate
everything you hate about bike racing: they are extremely uncomfortable.
I try to reserve them for very cold and snowy days. Don’t be surprised
if you completely explode before the end of the final stage. This type of
interval is also very heard to do out of doors. If you don’t have
an ergometer, you might be better off replacing these with a series
of three-minute intervals.
- Warm-up: 5 min. progressive
warm-up; 15 to 20 minutes @ 80% max HR.
- Work interval: 9 minutes
total, 3 minutes per work rate
- Work Intensity: Variable.
Work rate is increased every three minutes.
Cat (Men)
|
Cat (Women)
|
Watts |
Monark Resistance
|
Tunturi Resistance
|
Cadence |
I
|
---
|
291, 388,
485
|
3.0, 4.0,
5.0
|
27, 36,
45
|
90
|
II
|
I
|
243, 339,
437
|
2.5, 3.5,
4.5
|
22, 31,
40
|
90
|
III
|
II
|
194, 291,
388
|
2.0, 3.0,
4.0
|
18, 27,
36
|
90
|
IV
|
III
|
144, 241,
338
|
1.5, 2.5,
3.5
|
13, 22,
31
|
90
|
---
|
IV
|
90, 180,
270
|
1.0, 2.0,
3.0
|
9, 19,
28
|
90
|
Specific Weekly Schedule
Weeks 1--4 |
Sun |
Ride, ski, etc. |
Mon. |
Easy day |
Tues. |
Intermediate interval (start slowly) |
Wed. |
Ride |
Thurs. |
Short intervals and/or weights |
Fri. |
Easy day |
Sat. |
Intermediate intervals and/or weights |
Weeks 4--8 |
Sun |
Ride |
Mon. |
Easy day |
Tues. |
Intermediate intervals |
Wed. |
Ride |
Thurs. |
Short intervals |
Fri. |
Easy day |
Sat. |
Race or intervals |
Monitor your heart
A more exact way to judge the
intensity of your effort in the longer intervals is to use a heart
rate monitor. Your heart rate should equal or slightly exceed your anaerobic
threshold heart rate at the end of the 60- or 90-second interval
(approximate AT heart rate can be determined by subtracting your
age from 200 or by subtracting 20 from your max heart rate). Do not
expect your heart rate to reach its maximum during each interval.
Because your heart requires several minutes to respond to an increase in
exercise intensity, your heart rate will lag behind and, because
you are working at a super-maximal intensity, you will be forced
to stop due to exhaustion long before your heart rate reaches
its max level. For the shorter intervals, selecting the proper intensity
is a little simpler you simply go as hard as you possibly can, period.
Do not worry about your heart rate at the end of a
short interval; in fact, you may notice that it continues to climb
for a few seconds following the work effort.
The recovery interval is as
important as the work interval. Recovery should be 30 to 60
seconds depending upon your level of fitness. If you have a heart monitor,
recover to a heart rate of 140 to 145 and then go again. You will
notice that the amount of time required to recover to this heart
rate will decrease as you become more trained. In fact, many highly
trained cyclists will recover from a work period heart rate of 175 or
more in less than 30 seconds. Your ultimate goal is to perform 10 to
20 minutes of actual high intensity work, not counting the rest interval,
warm up, and cool down time.
The amount of time will vary
with your level of training and the intensity of the work interval.
For example, if you are doing the extremely high-intensity, short-duration
sprint intervals, then you should do 10 minutes of work. If you are
doing longer 60- to 90-second efforts, then you should do 15 to 20
minutes of work. Additionally, as you first begin to do your intervals,
it is important not to over do it. When you first start out, begin
with five minutes of work. After a couple of weeks, increase this to 10 minutes
and so on.
The power season is broken into
two four-week phases, The first is a strength/power phase
and the second is a power/endurance phase. In the strength/power
phase you will begin to build your capacity for performing extremely intense
efforts for periods of 15 to 60 seconds. You will also continue with
a reduced version of your weight training to maintain and even build
on the efforts of the just completed strength training period.
During the subsequent power/endurance
phase, you should emphasize intervals of 60 to 90 seconds duration
and include one session each week of the longer nine-minute staged
intervals described below. Many of you will have the opportunity to begin
racing during this phase and can therefore safely substitute a race
day for the staged interval day. As discussed above the main training
goal of this period will be intervals. I strongly recommend that
you use a bicycle ergometer during this phase.
The bicycle ergometer is a wonderful
training tool for the motivated cyclist. It has the ability to objectively
quantify your work rate and make you want to die no matter how strong
you think you are. This means that it can tell you exactly how hard you are
working at any given time. Contrary to popular belief, the ergometer
is not just for training during the winter season or bad weather
but should be used as a regular part of your power phase conditioning
program. In terms of your overall investment in cycling paraphernalia,
I believe that the price of a bicycle ergometer is small potatoes,
particularly when you consider the potential benefits of the device
with respect to your cycling performance.
There are two basic types of
bicycle ergometers: electrically braked and friction braked. Of the
friction-braked types, the most suitable for cycling power training are
manufactured by the Tunturi Corporation of Finland. These bikes are
from the "Racing ergometer" series and come in regular and professional
models. Both of these bikes have real drop handlebars, pedals with
toe clips, and a racing type saddle. They are also completely adjustable
for riding position. The other common brands of friction braked bikes
are Monark and Body Guard. Both of these are rather imperfect imitations
of real bicycles, but it is possible to modify both brands to took
like racing bikes.
The electrically-braked ergometers
tend to look even less like bicycles than the friction-braked bikes.
Examples of these include the Goddart ergometer and the Lifecycle.
Any of the ergometers described
above will work. However, it is extremely important to modify the
seat by replacing it with a racing saddle.
Whatever you decide to use should
have an accurate, calibratible resistance device which reads work
rate in watts, kilogram meters per minute, or newton meters per minute.
Most of the bikes have indicators which display work rate in watts.
For your information, one watt equals 6.12 kilogram meter per minute,
and one kilogram meter equals 9.806 newton meters. Big deal.
Recently, a new kind of electrically-braked
ergometer has appeared on the scene. It looks like a sophisticated
wind trainer with a little roller and 2 mounting system to secure
the rear wheel of your bicycle over it. At the present time, the most accurate
model is the Schwinn Velodyne, manufactured by Frontline Technology
in Irvine, Calif. (discontinued but still available). This device
can apply resistance to the roller which is turned by the rear wheel
of your bicycle. It is calibratible and, based on the two in my laboratory,
reasonably accurate. It has several work rate modes and displays work rate
in watts. A similar, less expensive device is marketed by Cat-Eye.
For
those without stationary bikes
For those of you without stationary
bikes, it is still possible to follow a power training plan that
will result in performance gains. Wind-loaded and magnetically-loaded
trainers can be used in place of ergometers to provide suitable resistance
for intervals. It is important that the pedaling resistance of the
device be high enough that you can obtain adequate work efforts with
a pedal cadence of about 90 to 100 rpm, so use a dual fan model or
a powerful magnetic loading device whenever it is possible.
To perform the short intervals
on a trainer, simply drop it into your biggest gear at the highest
resistance setting and pedal for all you are worth for 15 to 30 seconds;
then recover as above and do it again. The intermediate intervals
can be performed by selecting a gear/resistance combination that
will produce your AT heart rate at the end (60 to 90 seconds) of
the effort. Recover as described above in the section on intermediate
intervals. To perform the staged nine-minute intervals, select a gear/resistance
setting that will result in your AT heart rate at the end of three
minutes. select your next higher (about 10 inches more) at the same
pedal cadence for the next three minutes; and finally, your next
highest gear (same cadence) for the final three minutes. If you are
able to make it for the entire nine minutes, then skip two gears at each
stage and see how that feels (it should feel awful).
For those of you who refuse
to ride indoors and who have lots of time on your hands, the intervals
of the power training period can also be performed on the road. For the
short intervals, it is important to create what I call a "high resistance"
environment (you may have heard the term "big gear sprints" used
to describe such high resistance short intervals). I prefer the resistance
of a short steep hill for my short road efforts during the
power training period (save the big gear sprints for later). I therefore
suggest that you find a short, very steep hill, and perform your
short intervals by riding up as fast as possible and down any way you like.
The efforts should be an all out sprint that leaves you absolutely
exhausted at the top.
For the intermediate intervals,
you will have to resort to a series of "standard" bicycle intervals
which should involve riding in a reasonably large gear (53xl3 or
12), as far as you can (with a tailwind if possible) for 60 to 90 seconds.
Your heart rate should just reach your AT level at the end of the
effort. Recover as above and repeat. As for the staged nine-minute
intervals, forget them and go find a race on the weekends!
Finally, you do not have to
restrict yourself to only one of the possible exercise modes described
above (ergometer, trainer, road), but are free to mix and match modalities
to your heart's content. In fact, variety will help to make the intense
efforts of the power training season a little more tolerable. Whatever
you do, do it with a vengeance -- intensity is the key to getting
the most out of your anaerobic power training.
Steve Johnson, Ph.D.
|