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  1. #1
    Dad
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    Recommended text on Power Training, please?

    Hi

    I bought and read Joe Friel's 'Mountain Biker's Training Bible' and was not impressed. Didn't really teach me anything of significance, but I can imagine it would be a great help to someone new to training.

    I've recently splashed out on a fancy indoor trainer and would like to train based mainly on power and HR. I'm intrigued by a lot of the more recent developments in power interval training and the blessed departure from putting in endless hours of mid-range, base building monotony (with which I am intimately familiar). I'm a father of two with a job and can't spend 20 hours/week training.

    With that in mind, can anyone recommend a current, highly regarded book on indoor power training?

    I have two years' experience at reasonably advanced club level mountain biking and have just started training in earnest for the BC Bike Race, which is 20 weeks away.

    I can currently manage 3.3 watts/kg for an hour.
    I am 41.
    Max HR = 185
    Resting HR = 54

    Is it reasonable to aim for 4 watts/kg for an hour by the time of my race?

    From what I can ascertain, that's a pretty decent standard (yes, I know doing well in the BCBR take a lot more than just a good CP60!).

    And yes, of course there will be tons of actual outdoor training, but I would like to be able to structure my training in terms of power endurance around the indoor trainer.

    Any advice would be appreciated!

    Thanks,

    Dad

  2. #2
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    Training and Racing with a power meter - Coggan/Hunter

    http://www.amazon.com/Training-Racin...7912447&sr=8-1
    Head Coach, Ben Lomond HS MTB Team
    www.utahmtb.org
    Cycling Team and local Club:
    http://www.roostersbikersedge.com/

  3. #3
    mtbr member
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    Quote Originally Posted by Poncharelli
    Training and Racing with a power meter - Coggan/Hunter

    http://www.amazon.com/Training-Racin...7912447&sr=8-1
    +1

    Also some excellent info online here:
    http://home.trainingpeaks.com/power411.aspx

    I might add that I am a bit skeptical on your getting to 4 watts/kg in twenty weeks, at least on power improvements alone. If you also have some weight to drop, then it might be more realistic.
    Last edited by millennium; 02-17-2011 at 12:21 PM.
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  4. #4
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    Some online Power Training resources are:

    Power Training Links (download "the road cyclist's guide to training by power" by Charles Howe from here)
    http://trainwithpower.webs.com/resources.htm

    Training With Power by Joe Friel 2001 (save the PDF file to your computer)
    http://www.trainingbible.com/pdf/Train_with_Power.pdf

    Cycling Forums Power Training forum (look for posts by DaveRyanWyoming and RapDaddyO)
    http://www.cyclingforums.com/forum/list/88

    Google Wattage Group (you have to sign up to view posts)
    http://groups.google.com/group/wattage?lnk=

  5. #5
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    I've looked through this guy's blog and his approach seems interesting:
    http://www.training4cyclists.com/

  6. #6
    Tre1nt
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    Reading training books and scanning the threads about wattage-based training will yield a lot of good info. You might also consider working with a coach, in person or online, that focuses on this type of training. I've enjoyed working with the guys at Fascat in Boulder (fascatcoaching.com).

    I'm a few years older than you, also a dad, and also working toward the goal of 4 watts per kilo — but only for a 20-minute test. It's a good challenge for me, but starting to look achievable. The altitude here in Colorado reduces power output by about 5 percent, I believe ... but 4 watts per kilo for an entire hour would definitely be too ambitious for me even at sea level.

    Right now, a few sets (3-5) of 6-minute to 10-minute intervals per session at or above target wattage seems to be creating some good progress. I do two of these workouts per week, supplemented by some easier rides and twice-weekly weight training.

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