How do I build power? - Chicagoland Sportbikes
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post #1 of 35 (permalink) Old 01-02-2013, 08:32 AM Thread Starter
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How do I build power?

So the downhill sections are fine....

When I go MTBing with my cousin or others that do this frequently, I find myself getting my ass kicked on the climbs, and to a lesser extent the flats too. I've been cycling for about 3 months now and have put in about 300 miles at palos and WFG. The strava power estimator puts me around 135watts average for a 10mile single track ride. Over the last couple weeks I've changed my diet and have dropped 8lbs so far (7 to go), but the biggest problem is putting power down, I can keep up with people but just for very short periods of time, I feel like I have to put everything I've got into it to keep up, which obviously fatigues me quickly. Gonna start hitting the gym again to build some muscle but want to know what types of lifts I should be doing and what type of cycling work I should be doing to increase my power and endurance.

My cousin recommended crossfit, and I looked into it a few months ago but it'll be almost impossible to fit into my schedule. I have access to a full gym with shower on my lunch breaks, and have a trainer at home on my road bike, but using it is tricky because my downstairs neighbor is a crabby bitch that never leaves the house so its rare I can put some work in on it.

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post #2 of 35 (permalink) Old 01-02-2013, 10:04 AM
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Are you mashing the pedals or spinning the pedals? Spinning pedals lets you use fast twitch muscles thus you get less worked over. Mashing the pedals uses more energy.

Mtn is tougher then road bike as you have more resistance in mtn biking and it's up and down, whereas road is flat for most part.

Being only in it for short time, it will take time to build endurance.

Things to help in cycling. Seat time one. two would be squats, lower weight many reps. Box jumps are another helper. Work on your core. Google core workout for cycling.

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post #3 of 35 (permalink) Old 01-02-2013, 11:07 AM
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Jon has the right idea. Running stairs will also build the quads, while adding stamina at the same time. Best if you can find a set three or four stories long to run up, then down, repeat.

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post #4 of 35 (permalink) Old 01-02-2013, 11:13 AM
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I drink the crossfit Koolaid. It would be great for strengthening your core and legs, but it is a commitment. If you can't fit it in regularly, you won't see the benefits. Any of the Olympic style lifts will be good for core and leg strength (squat, clean and jerk, dead lift). I'd focus on strengthening your hamstrings. Most people have stronger quads, but bicycling uses a lot of hamstring strength.

Improving your pedal efficiency (spinning vs mashing) will help with your endurance. Make it a point to work on this when you're riding. This is all seat time, and it took me a while to get used to it. I still have to consciously think to spin every time I ride.

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post #5 of 35 (permalink) Old 01-02-2013, 11:23 AM
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high intensity intervals
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post #6 of 35 (permalink) Old 01-02-2013, 11:31 AM
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post #7 of 35 (permalink) Old 01-02-2013, 11:43 AM
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I too drank the Crossfit Koolaid, but can not say it help my cycling but has helped in overall fitness and some endurance areas.

Cyclist Pedal, that is the bottom line. Have a strong core and work on getting more miles, it takes time.

As I know, been pedaling for three years now and that Koolaid is getting expensive. I did place a few spots behind KK in the State Time Trials, with KK on a TT bike and myself on a road bike...


What type of bike do you have? If a Walmart Special junk it and buy a bike.

Clipless pedals or flats / cycling (mtn Shoes) or sneakers?

Are you pedaling full circle? Pushing down as well as pulling up?

Bottom line, is that it takes time. I only wish I got into it ten years ago...

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post #8 of 35 (permalink) Old 01-02-2013, 01:43 PM
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Ride with guys that are faster then you. You seem motivated which is good, getting dropped by faster guys should only add fuel to the fire.

Take a good coach lead computrainer class. Not a spin class by lead by someone who doesn't ride. A real coach that can teach you how to be more efficient while you are sitting on your bike that you ride. One of the coaches from Training Bible helped me a ton and because I was there 2x every week by the time summer came around what she would tell us during the workout would be in my head already and I had good form. ie Pull up in the back, kick over the top, ect.

Reading cyclist training bible as Ken has said 1M times but there is so much information in there that it can be too much to grasp and put into practice in one year. Hence the reason even elite athletes still have coaches. If you use a trainer 4x times per week in your house it will be a huge help when summer comes around, last year I didn't touch mine at all. I'm not making that mistake again. As others pretty much said, nothing replaces seat time.


Find a computrainer class lead by someone who works here---> http://www.trainingbible.com/
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post #9 of 35 (permalink) Old 01-02-2013, 03:00 PM
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post #10 of 35 (permalink) Old 01-02-2013, 03:44 PM
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post #11 of 35 (permalink) Old 01-02-2013, 03:49 PM
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post #12 of 35 (permalink) Old 01-02-2013, 03:55 PM
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post #13 of 35 (permalink) Old 01-02-2013, 04:12 PM
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Screw that. Just ride with guys that are slower than you. That way you always feel like a stud.
So that is your plan all this time

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post #14 of 35 (permalink) Old 01-02-2013, 04:17 PM
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high intensity intervals
^ that

pedaling more will help more than anything else, but it should be pedaling with some kind of purpose. doing intervals is probably the best way, and is the basis for most cycling training programs.

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post #15 of 35 (permalink) Old 01-03-2013, 12:29 AM
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ride a lot, gym will help for general fitness but won't hold a candle to seat time for cycling fitness. Hill repeats and interval training as already said will yield the best results for your effort at this point. I really like computrainer classes for the consistency, structure, and intensity. Hard for me to replicate that on the home trainer. They've really helped me make good gains fast. I take the vision quest classes out in Naperville but they have several locations around.

CP swears by post ride recovery cinnabons and chocolate cake. Seems to work for him, YMMV

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post #16 of 35 (permalink) Old 01-03-2013, 01:40 PM
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Todays post has good insight as to what the focus should be, good read. "ride lots" still seems to be the best advice I've heard.

http://blog.trainingpeaks.com/posts/...ng-part-1.html
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post #17 of 35 (permalink) Old 01-03-2013, 09:54 PM
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Cycling class at the gym really build it up leg muscles. Just an hour straight of high resistance and non stop peddling. I couldn't even walk after the first class I took. They usually play some good workout music that you can vibe with so that helps keep going. Not sure if it will help but I can't see it hurting in any way.

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post #18 of 35 (permalink) Old 01-04-2013, 09:00 AM
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ride a lot, gym will help for general fitness but won't hold a candle to seat time for cycling fitness. Hill repeats and interval training as already said will yield the best results for your effort at this point. I really like computrainer classes for the consistency, structure, and intensity. Hard for me to replicate that on the home trainer. They've really helped me make good gains fast. I take the vision quest classes out in Naperville but they have several locations around.

CP swears by post ride recovery cinnabons and chocolate cake. Seems to work for him, YMMV
We recently purchased a few of the Sufferfest video series. It's easier to cheat on the trainer at home than on a computrainer in a group, but they're pretty good for motivating and structuring a workout.

http://www.thesufferfest.com/

This doesn't really help Jeremy, with the annoyed neighbor. Especially since it would add more noise, and I can hear X yelling swearing at the tv downstairs when he does them.

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post #19 of 35 (permalink) Old 01-04-2013, 09:12 AM

 
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Your best bet will be Cubic Inches.Then get your head straight.
you can reduce reciprocating mass and rev faster.
Friction will always be a factor try to reduce that as well.

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post #20 of 35 (permalink) Old 01-04-2013, 10:16 AM
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Spinning faster and in clean round circles will help with speed and endurance on the flats. You should be able to spin 20 rpm faster than your steady pace spin rate. Practicing spinning faster than you currently do will help with efficiency by improving peddle spin coordination.

The key, I think, is to spin so perfectly that you do not fight yourself. One foot goes down, and the other up at the same time. Try to get a nice even draw on the upstroke with your toe clips. The real power is on the down stroke, but having a clean pull on the upstroke insures that you are not fighting yourself, or wasting power by lifting the upstroke leg by being lazy with it.

For climbing, you need to find a way to spend time climbing. Hard if there are no mountains near by. Climbing for a half hour or more solid is a minimum to me to gain a measure of climbing toughness. If not that, then longer wind sprints. Bounding up stairs, once your legs are up to it, is a great way to build explosive hill climb power.

When I climb, I like to still keep the spin rate up. 70 or 80 rpm is a minimum, but I would train at 90 or better. It feels harder to spin fast on a climb, but after you get used to it, you can go much longer uphill at a good pace with a fast spin than a slow one. Also, the faster you spin, the less pressure on your knees. A slow hill climbing cadence can wreck your knees.
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post #21 of 35 (permalink) Old 01-04-2013, 01:55 PM
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Doping is the best way to build power. Chunk offers a very affordable doping class.
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post #22 of 35 (permalink) Old 01-04-2013, 02:10 PM
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post #23 of 35 (permalink) Old 01-04-2013, 02:45 PM
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The last doping class I did with him really produced some power. It took eight cops to get me off my bicycle on the ride home.
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post #24 of 35 (permalink) Old 01-04-2013, 02:45 PM
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Doping is the best way to build power. Chunk offers a very affordable doping class.

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post #25 of 35 (permalink) Old 01-04-2013, 03:05 PM
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The last doping class I did with him really produced some power. It took eight cops to get me off my bicycle on the ride home.
Only 8 WTF, you must be in the beginner class as the cops never caught me but it was reported a cyclist doing 65mph on the flats and it matches my kit i was wearing that day

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post #26 of 35 (permalink) Old 01-04-2013, 03:22 PM
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so did you successfully become a power bottom or not?
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post #27 of 35 (permalink) Old 01-04-2013, 03:24 PM
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Only 8 WTF, you must be in the beginner class as the cops never caught me but it was reported a cyclist doing 65mph on the flats and it matches my kit i was wearing that day
I was trained by Rick so 70mph plus is no problem for me in the flats. These were extemely over weigh CPD not those little skinny ones you see in the burbs. The first one jumped on at 10mph and more followed but I kept gettng the power to the ground and gaining speed. At 75mph the last one jumped on and I hit the ground. 2400lbs was all I could take. I was shooting video too but the cops took that...
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post #28 of 35 (permalink) Old 01-04-2013, 03:33 PM
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I don't believe the part about the video.

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post #29 of 35 (permalink) Old 01-04-2013, 03:39 PM
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I've noticed that all non dopers are haters.
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post #30 of 35 (permalink) Old 01-04-2013, 03:41 PM
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I was trained by Rick so 70mph plus is no problem for me in the flats. These were extemely over weigh CPD not those little skinny ones you see in the burbs. The first one jumped on at 10mph and more followed but I kept gettng the power to the ground and gaining speed. At 75mph the last one jumped on and I hit the ground. 2400lbs was all I could take. I was shooting video too but the cops took that...
This was on your steal framed bike and not the carbon one right?

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