More power with less punishment

After rocking the Pump Up the Base program, I’ve been working the Prepare to Pin It training program for about a month now, and I’m seeing even more pedaling power — with less punishment!

Same setup as always: Ultegra SL-equipped S-Works Tricross on a LeMond Revlution trainer. Flat pedals with non-sticky shoes.

A month ago I finished Pump Up the Base with improved base fitness but some fatigue. It turns out I can’t handle two hard trainer workouts, plus two hard weight workouts, plus coaching, plus mountain man adventures, plus work, plus Life, each week.

I took a few easy weeks then dove into the Prepare to Pin It program, which includes some brilliantly hard efforts and more structured rest. I’m also trying to lift on my intense bike days, so the easy days are actually easy.

There are many variables for sure, but in general I’m seeing:

• More sustainable power, easier.

• More short-term power — even after doing longer efforts.

Here’s a snapshot of two power tests. Each trainer session starts with a warmup and includes intervals of the shown durations (the numbers are the average power for the interval period). You’re doing your hardest efforts when you’re most tired.

Pretty sweet. Thanks again to Coach Lester Pardoe for sharing his genius!

Check out:

Pump Up the Base

Prepare to Pin It

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