Monday, March 21, 2011
Assessing your Winter Training Program?
If one of your goals was to lose weight over the Winter (like mine), you should be nearing that goal. You do NOT want to be losing weight during the racing season...because usually with that weight loss..you're going to lose some power. I already observed that this Winter. I lost 11 lbs. from November and dipped below the 170 lb. mark for the first time since High School. Yes, High School. I feel much better..especially climbing. But, I do know I lost some of my power..which is evident by my last FTP test. However, I didn't lose much..maybe 5-10 watts or so. That is an acceptable trade-off in my opinion..especially since a 12 lb. weight loss equates to nearly a 10% power gain when climbing. That is, if I required 300 watts to climb a given hill in 3 minutes..it's only going to take 270 watts to climb the same hill in 3 minutes. So, the net effect is about a 20-25 watt power increase over last year. I can already tell I'm climbing better than I did last year. I don't feel like I'm as gassed after reaching the top of familiar climbs.
So, get out there and race. If you don't race, join a fast group ride. Who cares if you think you are ready or not. Don't worry about your placing or getting dropped in a race or group ride. Just use the race/ride to assess your Winter Training Program. Start working on your weaknesses BEFORE your 'A' priority races. There's a long warm/hot summer ahead of us with plenty of time to get stronger/faster. Your training should also start mirroring your races and becoming more "race specific". That is, if you're signing up for a Crit...start working on your sprint/acceleration training. If you're signing up for a longer Road Race..make sure you get out on the longer rides on the weekend and upping the pace/effort.
Good Luck this year! Power ON! Rob
Posted by Rob Muller at 11:31 AM