2008-10-21

Indoor Training

I've been quietly but consistently riding six days a week. Unless there is a race or a major event, my plan is as follows:

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.