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POWER
Power drills are ideal for improving Watts output and training within correct
power zones.
EXPLOSIVE POWER INTERVALS
Explosive Power Intervals are the highest power
output that a rider can produce for one minute.
The effort should feel extremely hard. Start in the
saddle and then increase cadence at a moderate
to hard gear to a personal maximum. Next, attack
out of the saddle, then sit and ride hard for one
minute. The recovery time between sets should
be five minutes.
The drill may need to be taught in 15-second
starting sets. Work on explosive power.
POWER SURGES
Power Surges are rolling increases and decreases
in power with consistent intensity changes over
time. For example, increase or decrease Watts
by 25%.
Try keeping the gear consistent while
changing cadence.
POWER PYRAMIDS
The Power Pyramid drill is based on wattage
increases estimated by the rider’s body weight.
To begin, establish a baseline power level that is
easy. Next, increase Watts by 50% of one’s body
weight in pounds. For example, a 130-pound rider
would try to add on 65 Watts to his or her current
power output level. Next, increase by 100%, or
130 Watts in this example, up to 200% of body
weight. The higher the wattage, the shorter the
intervals. Note that these range increases are
just examples and not necessarily an ideal fit for
all riders.
The pyramid can be ascending or descending.
POWER PLUS
The goal of the Power Plus drill is to practice
control in the saddle using gradual increases
in cadence and an efficient return to baseline
cadence. It is also helpful in teaching
micro-gearing.
Establish the baseline of 80–90 RPM with
moderately high resistance.
Surge:
Perform three sets of surges that are
each 30 seconds long. Each surge should increase
cadence, and each recovery should be a return to
the baseline.
Power Surge:
Perform three power surges that
are each 30—40 seconds in duration and at 10—15
Watts higher. Return to baseline between sets,
noting the highest wattage displayed within the
work sets.
Power Surge Plus:
Perform three sets of Power
Surge Plus that are each 30 seconds long. Each
set should be at the highest wattage achieved as
established in the previous Power Surge sets.
Each set is intended to take the rider over
threshold and back, with each set getting
progressively more challenging.
DRILLS