50歳からのPower Training # 17 ― 2012/03/11 11:35
３週間のトレーニング後に、１週間のリカバリーを取りました。
CTLは下がり、TSBは急上昇、ATLは急降下です。
CTLは下がり、TSBは急上昇、ATLは急降下です。
50歳からのPower Training # 18 ― 2012/03/12 13:46
Monthly Test!
The monthly power test does not have to be done monthly as the name implies however, you should definitely test at the minimum of every 8 weeks.
The testing protocol doesn’t just look at threshold power and see if that has changed, it’s important to go ahead and test our 4 ‘power profiling’ time periods and also update our power profiling chart. The testing protocol is a great workout in an of itself, so don’t think that you are losing anything by completeing it. Begin the testing protocol with a 20minute warm-up then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each. These are to help open up the legs and finish warming up the muscles. After the fast pedals, ride for 3 minutes easy at watts less 100. Then go for it – (1) 5minute all out. Punch it as hard as you can and hold the highest watts you can hold for the 5 minutes, don’t start too hard though! Then ride 10minutes easy at less than 100 watts. The next efforts are a test of your anaerobic capacity: Do (2) x 1 minute efforts with 5 minutes between each. Out of the saddle and accelerating hard up to speed and then really pushing until you explode at the end of a minute. After the 2nd effort, then again, do 5 minutes easy at watts less than 100. Finish off the short tests with a test of your neuromuscular power or sprinting ability and do (3) x 20 seconds “Super Jumps” . Jump as hard as you can out of the saddle and then sprint, like you are about to win a race(!), for 20 seconds. We are just going to take the Best 5 seconds and look at it, but I want 20 seconds of effort to make sure you give it your all. REST 3minutes between each with VERY EASY pedaling, watts less than 120 ! Ride easy for 10 minutes or so with watts from 100-120, and then time for a 20 minute Time Trial. Again, remember your goal: Produce the best average watts you can for the entire 20 minutes, so don’t start out too hard and blow up in the first 5 minutes. It’s important that you really give it your all. Focus and push hard! Cool-down for 15-30 minutes of easy pedaling watts less than 100
The monthly power test does not have to be done monthly as the name implies however, you should definitely test at the minimum of every 8 weeks.
The testing protocol doesn’t just look at threshold power and see if that has changed, it’s important to go ahead and test our 4 ‘power profiling’ time periods and also update our power profiling chart. The testing protocol is a great workout in an of itself, so don’t think that you are losing anything by completeing it. Begin the testing protocol with a 20minute warm-up then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each. These are to help open up the legs and finish warming up the muscles. After the fast pedals, ride for 3 minutes easy at watts less 100. Then go for it – (1) 5minute all out. Punch it as hard as you can and hold the highest watts you can hold for the 5 minutes, don’t start too hard though! Then ride 10minutes easy at less than 100 watts. The next efforts are a test of your anaerobic capacity: Do (2) x 1 minute efforts with 5 minutes between each. Out of the saddle and accelerating hard up to speed and then really pushing until you explode at the end of a minute. After the 2nd effort, then again, do 5 minutes easy at watts less than 100. Finish off the short tests with a test of your neuromuscular power or sprinting ability and do (3) x 20 seconds “Super Jumps” . Jump as hard as you can out of the saddle and then sprint, like you are about to win a race(!), for 20 seconds. We are just going to take the Best 5 seconds and look at it, but I want 20 seconds of effort to make sure you give it your all. REST 3minutes between each with VERY EASY pedaling, watts less than 120 ! Ride easy for 10 minutes or so with watts from 100-120, and then time for a 20 minute Time Trial. Again, remember your goal: Produce the best average watts you can for the entire 20 minutes, so don’t start out too hard and blow up in the first 5 minutes. It’s important that you really give it your all. Focus and push hard! Cool-down for 15-30 minutes of easy pedaling watts less than 100
50歳からのPower Training # 19 ― 2012/03/12 13:49
パフォーマンス･テストの結果を疲労プロフィールで検証してみました。
レベル６（無酸素運動容量）が平均をかなり下回る（1分）と平均以下（2分）。
レベル４（LT 乳酸閾値）は平均以下。
現在の弱点が見えました。今後はこの弱点をメインにトレーニングです。
レベル６（無酸素運動容量）が平均をかなり下回る（1分）と平均以下（2分）。
レベル４（LT 乳酸閾値）は平均以下。
現在の弱点が見えました。今後はこの弱点をメインにトレーニングです。
50歳からのPower Training # 20 ― 2012/03/13 12:00
[Endurance/Tempo-build]
WU: 15 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 1.5 hours with watts between 100-120.
Try not to spend much time over 140watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
WU: 15 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 1.5 hours with watts between 100-120.
Try not to spend much time over 140watts, but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
50歳からのPower Training # 21 ― 2012/03/14 20:44
[Anaerobic Capacity- 8x 2]
WU: Standard warm-up for 15 minutes and getting the legs moving.
MS:, Set your power meter so you can see the average mode in ‘interval’ mode.
Then do 8 x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end.
The goal?
Average over 130%(195w) of your threshold power.
Reach for that.
Stop when you can’t reach 118%(175w) in your average.
Recover for at least 2 minutes, more if needed.
Finish with 3 x 1 minute efforts and try to average over 140%(210w) here.
Do all of them, unless you can’t even get over 120%(180w).
CD: 15 minutes cool-down.
WU: Standard warm-up for 15 minutes and getting the legs moving.
MS:, Set your power meter so you can see the average mode in ‘interval’ mode.
Then do 8 x 2 minutes as hard as you can go, and using your average watts as a ‘carrot’ to push all the way to the end.
The goal?
Average over 130%(195w) of your threshold power.
Reach for that.
Stop when you can’t reach 118%(175w) in your average.
Recover for at least 2 minutes, more if needed.
Finish with 3 x 1 minute efforts and try to average over 140%(210w) here.
Do all of them, unless you can’t even get over 120%(180w).
CD: 15 minutes cool-down.
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