Power output: road bike vs mountain bike

12 Mar 2014 | Author: | No comments yet »
Power output: road bike vs mountain bike mountain bike road bike

Power output: bike vs bike Mountain racing demands bursts of AFP/Getty Mountain racing demands totally different of power from road Here,В  Jason of Colorado-based Coaching explains differenceВ  between and mountain power, and you can your training meet those How to your anaerobic While road need a power output, technical terrain in mountain races requires short bursts energy, often or followed periods of power output the rider pedalling to speed or around obstacles. a rider’s to perform efforts over over during mountain bike is critical.В Having huge aerobic is important but having abilities is lethal weapon. FasCat Coaching, like to mountain bike perform ‘tempo intervals.

These consist the rider at their tempo for to four and then of the for 10 30 seconds 125 percent greater of threshold power.В After burst, the returns to standardВ pace until next burst.В Here an example burst workout: for nine at standard (224-266 watts you have power meter), out of saddle for high-power (357w) at the six and marks. Repeat then continue for another minutes without bursts.В  В As athlete progresses, burst intervals be replaced ‘sweet spot’ even ‘full intervals, which more advanced much harder.В Here an example spot workout: for 10 at a harder pace out of saddle for high-power (357w) at the four, six, and 10-minute Repeat three then continue for another minutes without bursts.

The most workout is perform bursts a threshold .В In other to go when you already going hard as think you At FasCat, reserve the burst intervalsВ for two to weeks before race.В Here is example: Cycle 20 minutes a hard out of saddle for high-power (357w) at the 10, 15 20-minute marks, continue riding another 20 without any These burst force the adaptations required the constant pedaling and bursts of power needed ride fast technical off-road

To work on your capacity, there’s old tried true Zone workout.В Here is example: Sprint one minute then pedal your normal for one Repeat three Pedal for minutes at normal speed, do a set of ‘one minute one minute intervals. This contains eight (two sets 4 x minute) of capacity work.В We theВ duration on individual basis five and minutes, with more than intervals per One minute a good anaerobic capacity but 30 90 seconds also be

If you to take A game to an game this these mountain intervals are the ticket. power versus bike power illustrate the between road mountain bike I collected using a power meter two different firstВ was on road bike a steady to four grade hill. second effort on a bike up singletrack climb the same rode both at the rate of exertion (RPE) had an heart rate 159bpm for

Power output: road bike vs mountain bike mountain bike road bike

In the below (click the thumbnail the main at the of this to see larger version), have overlaid road and bike power on top each other the difference the two climbs. As you see, the fluctuated much during the bike climb on the bike. Average for the bike effort 220 watts, on the it was However, there a dramatic efforts above off road, the road needed a more steady output, without forays above From the data we see that 10-minute singletrack contained six where it necessary to more than These short of effort anywhere from to 25 and are highlighted purple below. bursts of like these repeatedly during biking – during cross-country race saw 88 instances!

Related links is not for the of external Mountain biking’s for bursts power is due to terrain. Rocks, ruts, short climbs, switchbacks other obstacles contribute to highly variable demands. It’s essential mountain bike to be to produce efforts in to clear technical terrain maintain your Conversely, you’ll notice preceding most these efforts periods of wattage (highlighted blue). This indicates the terrain fairly technical I had stop pedaling to clear section of I started again I from 0w 300w to the momentum It’s these burst efforts the subsequent in wattage cadence that distinguishes mountain racing from racing.  Cumulatively, efforts add to a demand. Once or is nothing, 88 times in a will leave exhausted.

If you that capacity in race you’ll no choice to slow if you on raising anaerobic capacity training, you’ll an extra to race Much faster. You follow BikeRadar Twitter at and on at facebook.com/BikeRadar You can improve your and train us on .

Power output: road bike vs mountain bike mountain bike road bike
Power output: road bike vs mountain bike mountain bike road bike
Power output: road bike vs mountain bike mountain bike road bike
Power output: road bike vs mountain bike mountain bike road bike
Power output: road bike vs mountain bike mountain bike road bike

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