Cycle Power??
yak5
Posts: 5
in General Chat
Endurance - slow twitch muscle fibres as opposed to short twitch ones (i.e. not the type that enable you to bench press masses). The short twitch ones fatigue very quickly, although they are powerful.
You just need to adapt your body by training... and that will involve endurance training. Expect to loose a lot of mass! Eat less protein and more carbs.
Crudely put, your endurance muscles burn carbs + oxygen - so your lungs need to get efficient, and your heart big and strong to move all the blood to the right pace.
You won't be able to do "explosive" actions - massive power, in a short space of time, but push out a lot of power over a long time period.
You just need to adapt your body by training... and that will involve endurance training. Expect to loose a lot of mass! Eat less protein and more carbs.
Crudely put, your endurance muscles burn carbs + oxygen - so your lungs need to get efficient, and your heart big and strong to move all the blood to the right pace.
You won't be able to do "explosive" actions - massive power, in a short space of time, but push out a lot of power over a long time period.
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So long endurance rides is the way to go? What about lactate threshold sessions?
I used to play rugby and have recently been bitten by the Tri bug. I have been training consistently on the three disciplines. My question is this:
From my time playing rugby, I have high level of strength (550kg+ leg presse and 250kg+ squat) in my legs and I believe I am capable of pushing extremely high wattages. But I can't sustain it for a very long time. I see that the elite triathletes tend to complete there 40k bike at about 40-45kph average whereas the ironman pro's can complete their 180km bike at approx the same pace.
What type of fitness is required to maintain these high wattages for such a long time and what is the best way of building this fitness?
Thanks for your help!
Yak.
Once you get your bike legs it is quite "easy"/do-able to get up to speed and maintain it.
My key session for it is a 60kM turbo session averaging 40kMh (approx 80-90mins)
What distance are you looking to race at?