Hi
Cris,
This is a power building question. I am an older age group
triathlon competitor. My 40k time was 1:22 at this years nationals
at Kelowna, on a fast course and my best time ever. I have
trouble hanging onto the pack on training rides when we get
over 30kph. It's not an aerobic issue. I feel I need to spend
the winter building leg strength but what to do? More wind
training in higher gears? More focus on higher weights/fewer
reps at the gym? More power lifting vs machine? Can you help?
Dear
aerobically challenged,
I
don't know what "older age group" means. 30+, 50+,
70+ ? I can't really begin to provide an answer that is more
specific to you personally without knowing your age and recent
training loads etc., but I can give you some generalizations.
:)
You
need more aerobic conditioning- not anaerobic power. I know
you feel your question is about power, but I want you to consider
another possibility. If you said you had trouble hanging on
to breakaways and fast accelerations above 40 km/h, then I
would look at anaerobic power as part of the cause.
I'm
sorry that I can't provide any specific advice for you in
this forum, as I have no real critical data on you (lactate
threshold, training volume, training regimen over last few
months, etc.).
What
I can tell you is you would most likely benefit from more
time spent at a lactate 1.5 to 1.8 level (fairly easy pace,
90 to 120 minutes 1 - 2 X/ week), as well as lactate threshold
intervals.
The
intervals are done sparingly, perhaps 1X/ week 2 or 3 X 10
to 15 minutes. You would need to know your LT to do these
and net the greatest benefit. If you don't know your LT (hasn't
been tested); The pace should feel slightly harder than how
you felt on your 1:22 40k that you describe.
Once
you show tolerance to this training more intensive intervals
can be conservatively introduced.
Power
lifting is not the answer to be sure! :)
Weight
training is an important part of total conditioning, but would
play a distant secondary roll in increasing your aerobic power.
Please
feel free to ask follow up questions.
If
you're looking for coaching, I can help :).
-
Cris LaBossiere
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