Improving 1 minute power
08-05-15, 08:11 PM
#52
Resident Alien
FWIW Grolby had it right about needing something other than just 1m power. More likely you'd benefit from higher intensity short duration criss cross intervals where you're recovering at as high a wattage as you can sustain.
Last edited by Racer Ex; 08-05-15 at 08:20 PM.
08-06-15, 10:02 AM
#54
Senior Member
Join Date: Jun 2007
Location: four 1 OHHH , Maryland
Posts: 2,849
Bikes: nagasawa, fuji track pro
Likes: 0
Liked 0 Times
in
0 Posts
10x1x1 at 150% is what i do for a one minute interval. i have no idea what im doing though and if it actually helps for anything.
08-06-15, 10:50 AM
#55
Senior Member
Join Date: Jul 2013
Posts: 128
Likes: 0
Liked 0 Times
in
0 Posts
I think the rest interval helps determine how the 1min develops. For example, a rest interval of 6min allows you to repeat very high intensity intervals (building the max output) while a 3min or less rest intervals builds the repeatability while gassed (unlikely to reach as high W output). Analogous to the difference between building max strength vs. muscular endurance.
09-10-15, 11:54 AM
#57
Senior Member
I like and hate 1 min power ... hurts so much. I have ok 1 min power (~10w/kg at ~82kg), but don't do anything specific to "train" for it. When I really go hard for a minute (punchy hill, all out attack, whatever), I start to get a signfiicant tingling sensation in the fingers and toes which progresses toward the core of the body as time moves on. By the time I hit 60s or so I'm nearly all numb. Probably not ideal for the body, but it is what it is.
My guess is that we all have the ability to kick our 1 min power out an additional 50-75 watts (if not more), but aren't pushing hard enough. The only time I get that sensation mentioned above is when I'm going 100% all out for that duration. Now, what does that mean for racing and results? For me ... not too much other than I guess if I conserve like a SOB I can throw a decent 1 min attack to finish off a race (assuming no one sits on). I'd really love to have good 1 min power and quick recovery to throw a few 1 min attacks in short time.
My guess is that we all have the ability to kick our 1 min power out an additional 50-75 watts (if not more), but aren't pushing hard enough. The only time I get that sensation mentioned above is when I'm going 100% all out for that duration. Now, what does that mean for racing and results? For me ... not too much other than I guess if I conserve like a SOB I can throw a decent 1 min attack to finish off a race (assuming no one sits on). I'd really love to have good 1 min power and quick recovery to throw a few 1 min attacks in short time.
Last edited by hack; 09-10-15 at 07:14 PM.
09-10-15, 11:58 AM
#58
Senior Member
Having done a few kilos, and a lot of 2k's, I find this to be inaccurate. And by the way, tracks have hills. They are just very short. But you climb them at 30+ MPH.
FWIW Grolby had it right about needing something other than just 1m power. More likely you'd benefit from higher intensity short duration criss cross intervals where you're recovering at as high a wattage as you can sustain.
FWIW Grolby had it right about needing something other than just 1m power. More likely you'd benefit from higher intensity short duration criss cross intervals where you're recovering at as high a wattage as you can sustain.
09-15-15, 04:14 PM
#60
Elite Fred
Old guy that no longer races chiming in with unwanted advice here.
Except for flying kilometers there is very little in racing that is 1 minute power. There are lots of one minute efforts, but those usually start with higher power to get some separation and then settling into lower, but still high, power to consolidate the gap. Without the snap to get some separation first there is little use for one minute power unless your goal is to drag everyone up to a break just up the road.
Let me suggest 10 second intervals (do 10 with a minute in between - finish close to home) to help with the snap. Make sure your drive train is solid before attempting. Weight training can also help.
There are myriad interval schemes for the other side of one minute that will help. I would chose one that mimics what your goal is with this one minute power thing. Is it a long finishing attack or is it having the ability to attack over and over again in a race? They are different things. If the latter do one that stress quick recovery with repeats. If the earlier one look for hard efforts with long recoveries.
There is one other place where one minute power is important. It could be to get back onto the back of the pack after getting screwed with by the other idiots at the back. But in that case there are many others issues to address first.
Except for flying kilometers there is very little in racing that is 1 minute power. There are lots of one minute efforts, but those usually start with higher power to get some separation and then settling into lower, but still high, power to consolidate the gap. Without the snap to get some separation first there is little use for one minute power unless your goal is to drag everyone up to a break just up the road.
Let me suggest 10 second intervals (do 10 with a minute in between - finish close to home) to help with the snap. Make sure your drive train is solid before attempting. Weight training can also help.
There are myriad interval schemes for the other side of one minute that will help. I would chose one that mimics what your goal is with this one minute power thing. Is it a long finishing attack or is it having the ability to attack over and over again in a race? They are different things. If the latter do one that stress quick recovery with repeats. If the earlier one look for hard efforts with long recoveries.
There is one other place where one minute power is important. It could be to get back onto the back of the pack after getting screwed with by the other idiots at the back. But in that case there are many others issues to address first.
09-15-15, 06:10 PM
#62
Senior Member
Join Date: Jun 2010
Location: Western MA
Posts: 15,669
Bikes: Yes
Likes: 0
Liked 0 Times
in
0 Posts
I endorse this advice. Work on VO2Max and recovery, which will also pull up your FTP when properly balanced with rest.
09-16-15, 08:53 AM
#64
Version 7.0
Here is an article from Velonews on point to OP's goal.
The secret weapon: Training the deficit
There’s 20 minutes left in the race. Someone just attacked and you have to sprint to catch on. But then a precious few seconds later another attack goes up the road. We’ve all been there. Spend too much of that last 20 minutes in deficit and you’re in trouble. Fortunately oxygen deficit, like most systems, can be trained if it’s stressed. “Training oxygen deficit is the thing that a lot of people are going for now and seeing huge increases not only in VO2 max, but in submaximal performance as well,” said Pickels.
Short efforts and short recoveries
To maximize the oxygen deficit, efforts need to be short and all-out, generally 20 to 30 seconds. However, the recoveries need to be equally short to prevent anaerobic pathways from recharging. Common intervals are six to 12 repetitions of 30-30s (thirty seconds on, thirty seconds off) and 20-10s.
The secret weapon: Training the deficit
There’s 20 minutes left in the race. Someone just attacked and you have to sprint to catch on. But then a precious few seconds later another attack goes up the road. We’ve all been there. Spend too much of that last 20 minutes in deficit and you’re in trouble. Fortunately oxygen deficit, like most systems, can be trained if it’s stressed. “Training oxygen deficit is the thing that a lot of people are going for now and seeing huge increases not only in VO2 max, but in submaximal performance as well,” said Pickels.
Short efforts and short recoveries
To maximize the oxygen deficit, efforts need to be short and all-out, generally 20 to 30 seconds. However, the recoveries need to be equally short to prevent anaerobic pathways from recharging. Common intervals are six to 12 repetitions of 30-30s (thirty seconds on, thirty seconds off) and 20-10s.
09-16-15, 09:00 AM
#65
Senior Member
Join Date: Apr 2015
Location: Charleston, SC
Posts: 944
Bikes: Scott Foil 10, Di2
Likes: 0
Liked 1 Time
in
1 Post
Here is an article from Velonews on point to OP's goal.
The secret weapon: Training the deficit
There’s 20 minutes left in the race. Someone just attacked and you have to sprint to catch on. But then a precious few seconds later another attack goes up the road. We’ve all been there. Spend too much of that last 20 minutes in deficit and you’re in trouble. Fortunately oxygen deficit, like most systems, can be trained if it’s stressed. “Training oxygen deficit is the thing that a lot of people are going for now and seeing huge increases not only in VO2 max, but in submaximal performance as well,” said Pickels.
Short efforts and short recoveries
To maximize the oxygen deficit, efforts need to be short and all-out, generally 20 to 30 seconds. However, the recoveries need to be equally short to prevent anaerobic pathways from recharging. Common intervals are six to 12 repetitions of 30-30s (thirty seconds on, thirty seconds off) and 20-10s.
The secret weapon: Training the deficit
There’s 20 minutes left in the race. Someone just attacked and you have to sprint to catch on. But then a precious few seconds later another attack goes up the road. We’ve all been there. Spend too much of that last 20 minutes in deficit and you’re in trouble. Fortunately oxygen deficit, like most systems, can be trained if it’s stressed. “Training oxygen deficit is the thing that a lot of people are going for now and seeing huge increases not only in VO2 max, but in submaximal performance as well,” said Pickels.
Short efforts and short recoveries
To maximize the oxygen deficit, efforts need to be short and all-out, generally 20 to 30 seconds. However, the recoveries need to be equally short to prevent anaerobic pathways from recharging. Common intervals are six to 12 repetitions of 30-30s (thirty seconds on, thirty seconds off) and 20-10s.
