What does 'highest power output' mean?

A question has been brought up to me several times when talking about 'highest power output' in regards to an interval.

The Question:

I am a little confused what power range I was looking for – what does 'highest power output' mean? After consulting my Chris Carmichael's Ultimate Ride, which described the power interval as 'maximal' which didn't give me the specific information I was looking for either. I wanted to know what power range I was supposed to hit. So next I went to Hunter Allen/Andrew Coggan's Power Meter book, I didn't find the power interval, but I did find a chart that showed that Power Level 6 intervals could range from 30 seconds to 3 minutes. So I assumed that I needed to shoot for Power Level 6 for my 2 minute intervals. So fast forward, interval 1, set 1, I couldn't hold level 6 for very long and stopped after I couldn't hold level 6. I stayed at level 6 as long as I could, then as my power dropped, I just kept the pressure on as hard as I could without regard for the power level number. So what does “highest power output” mean?

The Answer:

So when we talk about ‘highest power output’ this takes a little art (perceived exertion) on your side until we have the science (data) to really fine-tune power numbers. In other words, your workout effort answers the following question: “What is the hardest effort I can do for the allotted interval time? So if I said, Zone 6, we don’t know if you could hold Zone 6 for 2 minutes, but this also gives you a feeling of what you can handle. If you are in a race in which you are trying to bridge to a break away, you may or may not know if you were ‘on the rivet’. These types of exercises help you determine (RPE - Rated Perceived Exertion) of what you can handle. Also, by time you are on the 2nd set of intervals and are on the last 2minute effort, you may only be able to hold Zone 4. This is not a failure but possibly a success, especially if you can then maintain your ‘base’ zone and not go to AR to recover.

So to control the ramp up. Start in an easier gear; get your cadence to 90. Once the cadence climbs to 95-100, then shift to the next higher gear, start building the cadence to 95-100, repeat until you are in zone.

Learning to do these is a skill all into itself. Remember the spirit of the ride, this is to simulate ‘surges’. So you are going along at endurance pace. Then there is a need to surge, could be a break could be a great opportunity. Takes about 15-30 seconds to get up to speed and power, cadence is climbing, hold the maximal power (the most you think you could do for 2 minutes) then recover (at endurance) for three minutes. Repeat this surge for the assigned number of intervals. Then rest for 8 minutes. Time to go again, do another set.

How do I increase my VO2 Max?

Whether your training plan is developed based on periodization or to target specific systems we have all found ourselves knocking out 3 to 5 minute efforts to help build our VO2 Max or commonly called “big aerobic engine”.   So what is this beast and how do I increase it?

VO2 max (maximal oxygen consumption) is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise.  In cycling, many coaches and athletes consider this the gold standard test.  Biologically we talk about this because it is a good way to quantify the body’s ability to generate ATP through aerobic metabolism.  I could go on and talk about all of the science behind this but, since we have all already bought into the concept…  how do I increase mine?

According to Hunter Allen and Andrew Coggan’s book, Training and Racing with a Power Meter, VO2 max is the area that lies between 106 and 120% of our Functional Threshold Power (FTP).    At this level, most people can maintain between 3 and 8 minutes effort, thus why most intervals for VO2 Max all within this range.  In racing, this effort is normally maintained on the lower end of 3 minutes then the higher 8 minute.  So for the purposes of intervals, increasing to maximum repeatable power at 3 minutes becomes the objective. 

The intervals that I prefer are those that follow the principal of Intervals to Exhaustion (for more information p73 of Allen/Coggan “Guidelines for Optimal Intervals”).   Basically, we know that an effort of 106 to 120% is necessary to stimulate change in the VO2 Max System.  I like doing a 3 minute on 3 minute recovery routine.   The important thing to remember is that you are supposed to ride as fast as you can for a period of 3 minutes (but not faster than you can repeat it a several times).  In the past I have seen power files marked where the athlete had massive power to begin, dies after 2 minutes but the three minute average is over 106%.  This was actually an Anaerobic Capacity workout with recovery not VO2 Max.  During the three minutes the power should not drop significantly, pacing strategy is necessary.

So Intervals to Exhaustion, the athlete goes out and begins to execute 6 efforts at 3 minutes with 3 minute recovery.  These efforts should be somewhere between 106 and 120% of their FTP.  Once they have a repeatable number it should be noted.  Assume that the athlete’s FTP is 200.  Their efforts should be between 212 and 240 watts.  For VO2Max, the athlete should stop the intervals once they (continuously) drop below 212 watts.  If they continue to work but producing efforts of only 195 or so, they are working below the intensity needed to simulate the VO2Max Intervals.

After they have successfully complete the first 6 efforts, I have them rest / recovery for about 10 minutes and then move onto a second 6 intervals.  If they execute 2 sets at greater than 106%, a good warm-down is called for and I recheck to see if I should have adjusted their FTP.

If you are interested in other VO2Max efforts, drop me an email and I am more than happy to share.

Cyclocross Training Plans coming soon!!!

New Cyclocross training plans will be available on Training Peaks very soon.

Theses will be a 12 week CX (Cyclocross) plan to  prepare for the short efforts of CX races.  The plan includes many high intensity on bike workouts, core strength for balance and agility,running and dismount/mount practice.

Each week is 6-9 hrs worth of workouts, every 4th week is a rest week.

For best results, before starting this plan, a 8-12 week base should be completed (also available).  If coming off a road or allow for 1 or 3 weeks rest/transition before starting this plan.

Contact me directly or get your plan from trainingpeaks.com

Welcome and About Me

Welcome to my coaching blog, designed as a data source for not only Velowork's athletes, but anyone looking for training, nutrition, and other information associated with cycling .  If there is a question for which you would like an answer, please email me.  I respond to all emails and the more interesting questions may end up as a blog entry.

A little about me.  I am a USA Cycling Certified Coach and work for Veloworks Cycling Development.  About 15 years ago, I decided to hang up my soccer cleats (after 22 continuous seasons) and start training and competing as an amateur endurance athlete.  I have competed in dozens of marathons, 50 mile running events, iron distance triathlons, and traditional cycling events.  I found my love in cyclocross and being a roadie.  Want to see how I am doing as an cyclist?  Check out my personal blog.

In the last 15 years, I have spent portions of each day studying all facets of the endurance athlete.  Several years ago I began writing training plans for friends and decided that I should look into being a certified coach.  For a few years I worked and helped athletes in the Kansas City KS area until my relocation to Washington DC, where I met Kirk Otterson and became involved with Veloworks Cycling Development.  Now I help amateur cyclists met their goals with the knowledge that I have acquired.

Book Review: Racing Weight: How to Get Lean for Peak Performance ~ Matt Fitzgerald

Racing Weight: How to Get Lean For Peak Performance
By Matt Fitzgerald
Velopress, 2009, 288 pages, $18.95

Like many other books on cycling fitness, I picked up Racing Weight purely do to advertising within Velonews. I really had minimal expectation and figured that this book would layout the obvious points that many others do at each publication. The first thing that caught my attention was the second chapter entitled, "How to Determine Your Optimal Performance Weight". Noticing that it was just a mere 21 pages from the beginning, I resisted the urge and started on page one. Unlike many other writers, Matt Fitzgerald kept my interest peaked as he explained the five steps outlined in Racing Weight. My eagerness to jump to page twenty-one was set to rest as I began highlighting information just in the introduction.

Chapter Two continued information that I have been looking for since my first cycling event over a decade ago. My calculation of what I felt would be a good "weight" was close, but the concept of % Body Fat had only been a reading that I saw on the three hundred dollar Tanika scale that sits on my bathroom floor, not something that I would train towards. Though I had to read chapter two twice, to gain a firm grasp of the concepts, I walked away with the ability to log onto TrainingPeaks and enter a season goal, based on knowledge and research, not a blind assumption on my part. I now know my % Body Fat Goals. Notice I did not talk weight goals, why not, read Chapter Two and you too will be thinking is this manner.

Matt continues his book by articulating the five steps to achieve this Optimized Weight. The steps are simply improving your diet, balancing your energy sources, timing your nutrition, managing your appetite and training right. Though this information is sporadically found in other books, Racing Weight lays them out concisely and provides a simple means of calculation, unlike other books trying to account for the number of calories in that last Mocha. Matt's methodology looks at food in a more holistic view, based on quality not on strictly counting. Yes, that Snicker's has carbs but should it really be counted as part of the typical 60-20-20 carb, fat, and protein ratio?

Matt finishes off the book with a chapter showing what a professional athlete consumes, a chapter giving the recipe of some "Endurance Fuel", and finally the obligatory appendix on some strength exercises. I am looking forward to trying some of the recipes. Matt also includes a very informative chapter on the roles of supplements, which many cyclists will find interesting.

All in all, Racing Weight is well written and a fast read. Mine is now littered with highlights, notes, and sticky flags and will become part of my daily reference library. This is necessary read for all amateur cyclists who desire to take their training and racing to the next step.