1 min power

pricera said:

Any guidance or recs out there on how to improve 1 min power without sacrificing FTP?? Thanks.

Do 1 minute intervals. FTP (if maintained) will be fine, and may even improve.

pricera said:

Any guidance or recs out there on how to improve 1 min power without sacrificing FTP?? Thanks.

Why do you want to improve it?

pricera said:

Any guidance or recs out there on how to improve 1 min power without sacrificing FTP?? Thanks.

http://www.cyclingforums.com/t313404.html

Thanks for the replies - and thanks for the prior posting thread - will read up on that thread (5 pages with some info from the venerable A. Coggan).

WarrenG said:

Why do you want to improve it?

Because mine (1 min power) is the pits - all other #s (5sec, 5min & FTP) are about where I would expect them, so.... need to adjust, maximize training as most of the road events one can find crits, etc. Thanks.

pricera said:

Because mine (1 min power) is the pits - all other #s (5sec, 5min & FTP) are about where I would expect them, so.... need to adjust, maximize training as most of the road events one can find crits, etc. Thanks.

Best to focus on training. Few RRs or Crits would give you the workout needed to work on your 1 minute power.

You do mean w/kg above, right?

pricera said:

Any guidance or recs out there on how to improve 1 min power without sacrificing FTP?? Thanks.

FWIW, I think the 'do 1 minute intervals if you want to improve 1 minute power' advice may be a little bit simplistic. I'm guessing that your real goal is to increase your anaerobic capicity, 1 MP being a proxy for that.

While I agree that the :30 second to 2:00 interval protocol is a great starting point, from my own experience--and working with a few teammates w/their training, is that people of different power profiles seem to need react a little differently. As someone with relatively high pVo2, and relatively poor AWC and neuromuscular power, 2 minute intervals--and 1 minute intervals to a lesser extent, end up being a really poor Vo2 workout rather than a good anaerobic capicity workout. I've had more success raising my 1MP by doing shorter 30-45 seconds, and gradually adding time, rather than watts.

Conversly, if your 5-20 second power is high(at least the folks I've worked with) seem to have pretty decent 1MP, and a huge dropoff after one minute.

While it seems to make the most sense to spend some time at all of the time ranges of :30 to 2:00, I think I'd concentrate more towards one end or the other depending what your relative strengths/weaknesses are.

RipVanCommittee said:

FWIW, I think the 'do 1 minute intervals if you want to improve 1 minute power' advice may be a little bit simplistic. I'm guessing that your real goal is to increase your anaerobic capicity, 1 MP being a proxy for that.

Yes, this is why I asked why the OP wanted to get better at 1' efforts. If you want to get better at 1' tests then you can do 1' intervals or similar, but if you want to get better during really hard 1' segments of races you'll want to do intervals that simulate the environment your body is in immediately preceding those 1' efforts in races, along with an effort that will improve your ability during those periods in races.

You can try 4' of gradually increasing to threshold power, then 30+ seconds sprint, on a slight uphill if possible. Rest only 3-4', and repeat. Or ladder or pyramid intervals.

Spunout said:

Best to focus on training. Few RRs or Crits would give you the workout needed to work on your 1 minute power.

You do mean w/kg above, right?

Yea - the values are w/kg.

WarrenG said:

Yes, this is why I asked why the OP wanted to get better at 1' efforts. If you want to get better at 1' tests then you can do 1' intervals or similar, but if you want to get better during really hard 1' segments of races you'll want to do intervals that simulate the environment your body is in immediately preceding those 1' efforts in races, along with an effort that will improve your ability during those periods in races.

You can try 4' of gradually increasing to threshold power, then 30+ seconds sprint, on a slight uphill if possible. Rest only 3-4', and repeat. Or ladder or pyramid intervals.

Thanks will give it a try.. and yes the main goal is to race (not test) better.

RipVanCommittee said:

I'm guessing that your real goal is to increase your anaerobic capicity, 1 MP being a proxy for that.

1-min power is certainly affected by AC, but also heavily by neuromuscular power. If you really wanted to be good at 1-min efforts you should train both.

RipVanCommittee said:

FWIW, I think the 'do 1 minute intervals if you want to improve 1 minute power' advice may be a little bit simplistic. I'm guessing that your real goal is to increase your anaerobic capicity, 1 MP being a proxy for that.

While I agree that the :30 second to 2:00 interval protocol is a great starting point, from my own experience--and working with a few teammates w/their training, is that people of different power profiles seem to need react a little differently. As someone with relatively high pVo2, and relatively poor AWC and neuromuscular power, 2 minute intervals--and 1 minute intervals to a lesser extent, end up being a really poor Vo2 workout rather than a good anaerobic capicity workout. I've had more success raising my 1MP by doing shorter 30-45 seconds, and gradually adding time, rather than watts.

Conversly, if your 5-20 second power is high(at least the folks I've worked with) seem to have pretty decent 1MP, and a huge dropoff after one minute.

While it seems to make the most sense to spend some time at all of the time ranges of :30 to 2:00, I think I'd concentrate more towards one end or the other depending what your relative strengths/weaknesses are.

Thanks for the advice - will work in some shorter duration AC work as well, as most work to date has been in the 1-2min realm.