Mon, Wed, Fri - 60 min "easy" indoors on the rollers riding PowerCranks.
Tue, Thu - 60 min "hard" indoors on the rollers riding PowerCranks.
Sat - 120 min "moderate" indoors on the rollers riding PowerCranks.
It's not very glamorous or interesting, but it's dependable, and it's building a really strong base. At 181 lbs (82.2 kg), I have the following power profile. The "ratings" come from "Training and Racing with a Power Meter" by Allen and Coggan. (I set a new one hour personal record this morning!)
| Time | Watts | W/kg | Comments |
| 5s | 1147 | 13.9 | "Moderate" (e.g. cat 4) |
| 30s | 620 | 7.5 | |
| 1m | 526 | 6.4 | "Fair" (e.g. cat 5) |
| 5m | 422 | 5.1 | "Very good" (e.g. cat 2) |
| 10m | 398 | 4.8 | |
| 30m | 369 | 4.5 | |
| 1h (FTP) | 334 | 4.1 | "Very good" (e.g. cat 2) |
| 2h | 277 | 3.4 |
What does this mean in real life? I recently did very well at the MIT team's Wachusett hill climb time trial, and did reasonably well in my first cyclocross race. I have some real long-term power, but need to work in my sprint if I want to compete at a national level this spring.
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