to increase watts

[Andre]

Question: I would like to improve my performance, but I'm not quite certain how. There is a road which I always test my numbers on; it's a medium hill of only about 2 kilometers. I start out real strong but the last 100 meters or so, my legs sort of slow down on me. Must I improve resistance, or endurance, or strength, or all 3?
Thank you in advance

 

[JayKosta]

A major concern is your 'power to weight ratio' - especially if you are over-weight.

For improving 'general performance' you need a mix of both strength and endurance training.
The hill climb that you describe is a good test of both.

For serious training, I suggest doing very hard short duration interval training for strength, and also moderate-high intensity endurance training.

If you do the interval training while actually riding on the road (as opposed to indoor) then you must be very careful to always be aware of road hazards, and to have complete control of your riding - I suggest doing 10 second sprint, and about 90 seconds (or more) recovery - on a flat road, and repeat about 8 times. Do that 2 or 3 times per week, because your muscles need time to recover from that type of training.

 

[Andre]

A major concern is your 'power to weight ratio' - especially if you are over-weight.

For improving 'general performance' you need a mix of both strength and endurance training.
The hill climb that you describe is a good test of both.

For serious training, I suggest doing very hard short duration interval training for strength, and also moderate-high intensity endurance training.

If you do the interval training while actually riding on the road (as opposed to indoor) then you must be very careful to always be aware of road hazards, and to have complete control of your riding - I suggest doing 10 second sprint, and about 90 seconds (or more) recovery - on a flat road, and repeat about 8 times. Do that 2 or 3 times per week, because your muscles need time to recover from that type of training.

thank you so much for that Jay. I am not overweight although I'm kind of big for riding. 6"2 and 190 pounds. Also a bit advanced in age (past prime). I will start those intervals on my next ride.

 

[red_flanders]

Question: I would like to improve my performance, but I'm not quite certain how. There is a road which I always test my numbers on; it's a medium hill of only about 2 kilometers. I start out real strong but the last 100 meters or so, my legs sort of slow down on me. Must I improve resistance, or endurance, or strength, or all 3?
Thank you in advance

Sounds like watts at or near threshold. That said, what does "improve my performance" look like for you? What are your broader goals than this one hill test? To keep up with your group on climbs? Do longer rides with sustained power? Racing?

How long are your current rides?

 

[TheKidsCallMeBoss]

10s sprint with a long recovery period like 90s does not make anyone a good climber.

A 2km climb with a light gradient 7% takes about 6-7 minutes at a joke amateur level. So you need to increase your threshold and VO2max power.

On Monday, for example 3x10 min lower threshold 93% FTP with 5 min slow pace 55% FTP in between. Next week, 3x12min, then 3x14min. If you want to make it more useful, use a low cadence 75-80rpm.

Free riding on Tuesday. On Wednesday, maybe 7x5min pyramid lower Vo2max to tempo. 1min 108%FTP + 4min 87%FTP then 3min easy ride; 2min Vo2max + 3min tempo; 3min Vo2max + 2min tempo; 4min Vo2max + 1min tempo etc I think the pyramid pattern is clear. Again, if you want it to be more useful, do the Vo2max parts at low rpm.

Free ride on Thursday. On Friday, maybe 2x10min lower threshold with a 5min easy ride in between, then 4x3 min lower Vo2max with a 3min easy ride in between.

Saturday is a free ride, but it should be a long. Sunday should be short, but include a few high intensity intervals.

 

[Andre]

Sounds like watts at or near threshold. That said, what does "improve my performance" look like for you? What are your broader goals than this one hill test? To keep up with your group on climbs? Do longer rides with sustained power? Racing?

How long are your current rides?

Hi Red. "improve performance" for me just means getting to the top of a hill faster than usual. I hate to say it but it's a little bit of ego. I use Strava so there are segments that I sometimes challenge myself on. I don't really race unless it's with some friends or family. But I was just wondering "why" on a certain hill my legs just give up on me always around the same spot (which is about 100 to 150 meters from the top). Not looking to become a phenom, just a little bit of a faster rider. I split my rides currently; in Florida of course the flats and about 70 to 80 kilometer rides. And in the mountains of North Carolina much shorter rides of 30 to 40 kilometers, but all uphill and downhill...very little flat sections.

 

[Andre]

10s sprint with a long recovery period like 90s does not make anyone a good climber.

A 2km climb with a light gradient 7% takes about 6-7 minutes at a joke amateur level. So you need to increase your threshold and VO2max power.

On Monday, for example 3x10 min lower threshold 93% FTP with 5 min slow pace 55% FTP in between. Next week, 3x12min, then 3x14min. If you want to make it more useful, use a low cadence 75-80rpm.

Free riding on Tuesday. On Wednesday, maybe 7x5min pyramid lower Vo2max to tempo. 1min 108%FTP + 4min 87%FTP then 3min easy ride; 2min Vo2max + 3min tempo; 3min Vo2max + 2min tempo; 4min Vo2max + 1min tempo etc I think the pyramid pattern is clear. Again, if you want it to be more useful, do the Vo2max parts at low rpm.thank you so much

Free ride on Thursday. On Friday, maybe 2x10min lower threshold with a 5min easy ride in between, then 4x3 min lower Vo2max with a 3min easy ride in between.

Saturday is a free ride, but it should be a long. Sunday should be short, but include a few high intensity intervals.

Oh wow!!! thank you so much for all that. It would take me a while to decipher it all since I don't even ride with a power meter or nothing. I don't us a speedometer either, although I've had thoughts of buying one of those Garmin things. You sound like an elite trainer or proffesional...I'm just a slow amateur, and past my prime days

 

[red_flanders]

Hi Red. "improve performance" for me just means getting to the top of a hill faster than usual. I hate to say it but it's a little bit of ego. I use Strava so there are segments that I sometimes challenge myself on. I don't really race unless it's with some friends or family. But I was just wondering "why" on a certain hill my legs just give up on me always around the same spot (which is about 100 to 150 meters from the top). Not looking to become a phenom, just a little bit of a faster rider. I split my rides currently; in Florida of course the flats and about 70 to 80 kilometer rides. And in the mountains of North Carolina much shorter rides of 30 to 40 kilometers, but all uphill and downhill...very little flat sections.

K, yeah I don't have much for you other than training to sustain and increase your power at threshold. That's a massive rabbit-hole, but it's a place to start looking maybe.