P2PI week 9 power testing
During the winter it was pretty easy to follow the Pump Up the Base and Prepare to Pin It training programs to the letter, and I saw some big power gains.
Now that I’m coaching most days and traveling many weeks — not to mention other work and Life — it’s getting harder to follow P2PI precisely. But I’m following its spirit: fitting in the key workouts, sticking to my weight work and resting when I can.
And the power numbers are still improving:
The short-term power is fun, but I’m still seeing improvements in aerobic power/efficiency, which has long been my weakness. Check out these submax time trials:
Week 5 – 302 watts at 152 bpm average
Week 9 – 305 watts at 146 bpm average
Slightly more power at a lower heart rate = sweet.
I wonder when I will max out? The next test will be interesting.
Your resultsmay vary: P2PI week 5 power testing
Pump Up the Base – Base training with maximal results and minimal time
Prepare to Pin It – In-season training for max braaap!
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Awesome results all around! Definitely impressive for 2 months.
I started the PUTB program earlier, and made it through to week 5 (2x trainer PUTB, 3x full-body lifting days) before my knees rebelled (Patellofemoral pain syndrome… my quads shortened up and got stronger and pulled my kneecaps out of position). 2.5 months and several hundreds of dollars of PT later, I’m finally in decent enough shape to get riding again. I’m in decent shape for me especially given the time off, but I’m definitely way weaker than I’d like to be.
What’s the best plan for catching up? I can’t push it too hard without some serious knee pain still, so sprinting and standing workouts aren’t my friend right now. Should I go through the rest of PUTB without the sprints, plus my normal 2-3 mtb rides a week? Or go back to weights to augment my normal riding? Or just try and get some base miles commuting the 13 miles each way to work when I’m not hitting the trails?
I can’t diagnose or treat a medical condition, but I can offer this:
– It sounds like you’re doing too much. 2 PUTB + 3 weight sessions per week is a ton of stress on your body.
– If it hurts, don’t do it.
– Be sure to balance yourself. Bike and weights, but not too much of either.
– As long as you’re recovering, do easy base miles. As you feel better, work into the Sweet Spot intervals. Lay off the sprints and any drills that hurt.
Take it easy! You might find you get stronger when you do less!
To quote Neil Henderson from the Boulder Center for Sports Medicine: “The goal of training should be to get the maximum adaptation with the minimum stress.”
It sounds like your system is over stressed, and it’s time to back off.
Thanks Lee – PT gave the go-ahead to start riding again, as long as it doesn’t hurt too much (and I continue my foam rolling/stretching) so I’m chomping at the bit. Will see what I can do in terms of more focused workouts… just a little bit more in moderation than before.