Power breakthrough
In my 3rd year of power based bike training, 2 of them with focus and following EN OS protocol almost to the letter. I'm now 50 and recovery from longer rides which include FT intervals seems to be an issue, especially during OS with the other intensity involved.
In these years, I have started out each OS at 287-295 w ( just tested at 295w yesterday ) and increased to 307-309w. My question is how to breakthrough the 310w barrier....it would seem to me that a 10% increase from an "untrained" test would be reasonable ? Like most, I'm better at the work than recovery, until I absolutely hit the wall. I'm beginning to think that 310w may just be the limit for me and that my focus should be on body comp in order to raise w/kg.
I'm on for the Advanced OS plan starting tomorrow....what else can I do ( legally )?
Comments
Hey Bill,
Glad to see we're doing the OS together again this year. Did you see Bob Arsenault's topic asking the same questions? Lots of great responses there and you're both in the same age range give or take a couple of years.
Are you doing the wko outside or inside? I ask since you're in SC. Just curious if you're always using the same measuring stick.
Starting the OS at 295 and looking for 310 is doable in my unscientific estimate. Just think how routine the 2x15's become at weeks 6 and 7 in the OS. Testing this week you probably haven't done a 2x20' in a while and it was more of a struggle.
Something that has worked for me is riding with faster, stronger, lighter people. I'm fortunate that I have a young, light, cat 1 friend who can clean my clock at any given moment. I can't ride with him all the time, but if I need/want to I can. He's a rare breed that up until this year didn't follow a training plan and just hammered ALL THE TIME.
I also find the bike racing helps to. From TTs to road racing, it's way different from tri training, but it teaches you to push the envelope.
I'm still learning, but this is what has worked for me in the past few years.
Dave
I tested outside yesterday but typically do them all on trainer since its repeatable. Unlike many, my numbers inside vs out are very similar.
Thanks for the thoughts on improvement...a buddy of mine, Jeff Brandenburg just FINALLY joined EN...he's got 20 more watts and 20lbs less, whenever I want the work !
Good luck this year !
more like 15 lbs and same wattage after lounging about for 2 months! LOL
Bill, the discussion Dave talked about is in the Power and Pace Forum under Limiters in raising your FTP