Training for extreme endurance racing on low volume high intensity training.
TransBaviaans 235km MTB One-Day Race:
The question about how effectively endurance is trained on a low volume training plan was answered this past weekend. The team of Brett Pollock, (myself) Mark Carroll and Brenda Potts entered as a mixed team and pulled off a respectable 5th place in 11hr33min. For the working, non-professional rider, there's some sound guidance to be gained from this!
Since Sani2C, my longest rides have been 3.5hours of low to moderate intensity MTB with the emphasis on skills. Brenda had recently completed a win at the Imana MTB stage race but otherwise trained the same volume. Brett's volume was lower than either of us.
We all followed the same plan of 2 days high intensity interval sessions at Cadence plus at least 1 day of moderate intensity 'sweet spot' training at Cadence.
Here's the stats from the race:
Race time: 11hr33min
Riding time: 10hr20min (we used up 1hr13min at transition points and minor mechanicals)
Average power: 160Watts
Normalised power: 193Watts
160Watts Average Power Provides Some Answers!
The watts above are mine, an 80kg rider, so just 2 watts/kg. A week before the race, I put in a 1 hour non-stop sweet spot at 272Watts. If I can hold this for an hour, you can see how easy 160Watts will feel: noodling! Apart from sweet spot training, average power for intervals is in the 300Watt+ range.
Now consider a training plan of high volume, low intensity. 5 hour rides are going to be done at low intensity, i.e. average power will be at endurance pace (160-210Watts). This training pace is now the same as racing pace and it won't feel like noodling anymore.
It's not that there's no value in long rides, but their value week after week on the pretence of building endurance for the working, non-professional rider is questionable. This is especially so from a speed perspective. Do you want to be able to reach the finish line and still be able to keep going or do you want to have the endurance to finish as well as the speed to finish faster? Then hit the intervals.
It takes motivation to get down to doing high intensity intervals every week, but the payoff is more POWER and greater ENDURANCE. The other payoff is staying fresh and if you can achieve this, you will keep mental and physical fatigue at bay and will keep enjoying your cycling training and racing. |
Using a PowerTap MTB Power Meter for race pacing...
One of the biggest mistakes riders make is going deeply anaerobic up climbs and tapping off over the top. In most cases, it's either sub-conscious or unintentional. Why would anyone intentionally ruin their potential race result? Even in granny gear, it's very easy to unknowingly do repeated 400-600watt surges. Depending on the degree of intensity on even 1 hill climb, the metabolic cost can affect performance for the entire race.
Unlike a road power meter, a MTB power meter is very useful for racing because your pace is not dictated by a bunch. You learn better pacing and learn even quicker how to limit hill surges.
Despite being first timers at Trans Baviaans, we did enter with a pacing strategy and a PowerTap power meter to help police that strategy. We still needed the legs and training, but the power meter allowed us to better maximise performance ability. Next year, we need another policeman to kick our butts through the transition points!
Contact us for more info on the MTB power meter.
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