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  1. #1
    Dad is offline
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    Jul 2008

    Recommended text on Power Training, please?


    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!



  2. #2
    mtbr member
    Reputation: Poncharelli's Avatar
    Join Date
    Jan 2005
    Training and Racing with a power meter - Coggan/Hunter

  3. #3
    mtbr member
    Reputation: millennium's Avatar
    Join Date
    Jan 2004
    Quote Originally Posted by Poncharelli
    Training and Racing with a power meter - Coggan/Hunter

    Also some excellent info online here:

    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
    mtbr member
    Reputation: WR304's Avatar
    Join Date
    Jul 2004
    Some online Power Training resources are:

    Power Training Links (download "the road cyclist's guide to training by power" by Charles Howe from here)

    Training With Power by Joe Friel 2001 (save the PDF file to your computer)

    Cycling Forums Power Training forum (look for posts by DaveRyanWyoming and RapDaddyO)

    Google Wattage Group (you have to sign up to view posts)

  5. #5
    mtbr member
    Join Date
    Apr 2009
    I've looked through this guy's blog and his approach seems interesting:

  6. #6
    Join Date
    Feb 2006
    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 (

    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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