The Cyclist's Training Bible by Friel Joe

Author:Friel Joe [Joe, Friel]
Language: eng
Format: azw3, epub
ISBN: 9781937716240
Publisher: VeloPress
Published: 2012-11-27T05:00:00+00:00

To accomplish her first season goal of winning the State Time Trial Championship (see her Annual Training Plan), Marlene would need to raise her CP60 from 210 to at least 220 watts. With a current body weight of 125 pounds (57 kg) and a CP60 of 210 watts, she produces about 3.7 watts per kilogram. She is already competitive in the time trial at the state level, and the extra 10 watts is a reasonable gain to expect by April 20 (as per her training objectives on the Annual Training Plan). Ultimately, she will need to be at 4 w/kg at CP60 to achieve her second season goal of becoming a top-ten contender at nationals. That means lifting her CP60 by at least 10 percent in eight months of training. This will not be easy, but it is realistic, given her profile.

Marlene will start in the weight room by focusing on building greater force. She will work to elevate her squat to 160 pounds (about 1.3 times her body weight), from a starting point of about 140 pounds—a 14 percent increase, which is reasonable to expect in this amount of time. That should be accomplished by the middle of January. At that point her training will shift toward developing greater bike-specific force with big gear intervals and, later, hill repeats done at zone 3 and, eventually, zone 4 power.

For her third goal of finishing with the field in the masters nationals, her greatest limiter is anaerobic endurance. Although this goal is not quite as challenging as the two time-trial goals, road racing requires a high level of anaerobic endurance. To ride strongly there, she will want to raise her CP6 from 4.5 w/kg (255 watts) to 4.8 w/kg (275 watts). CP6 is a good predictor of aerobic capacity, which is improved by training at zone 5 power (see Table 11.5). In the Build periods she will devote one or two days each week to zone 5 training to lift her CP6.

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