How To Improve Sustained Power Outside

TL;DR

Learn how to maintain consistent power output on rolling terrain by practicing on a trainer and motor pacing on a rolling road.

Transcript

when we're talking about riding outside we have like those fluctuations have you I mean I know you do a fair amount of motor pacing and this kind of teaches you to do that or you've done some yeah have the scooter with the roller just keep driving behind Keegan how have you gotten better or have you noticed that that it's hard to get good at puttin... Read More

Key Insights

• 🤣 Normalized power is a useful metric to account for fluctuations in speed and effort on rolling terrain.
• 🤣 Holding back on climbs and being disciplined on descents can help maintain target power on rolling terrain.
• ✊ Junior riders often struggle with maintaining power on flatter or downhill sections, requiring conscious effort and practice to improve.
• 🤣 Motor pacing and trainer workouts are effective methods for improving power output and efficiency on rolling terrain.
• 🤣 Being aerodynamic can aid in maintaining consistent power on rolling terrain.
• ✊ The difference in power output between indoor and outdoor rides may be influenced by position differences, especially in aerodynamic posture.
• ✊ Practicing steady power output on a trainer and riding behind a faster cyclist can help improve power maintenance on rolling terrain.

Questions & Answers

Q: How can motor pacing and trainer workouts help improve power output on rolling terrain?

Motor pacing on a rolling road or doing trainer workouts can help train your body to maintain consistent power output for extended periods, improving your overall efficiency on rolling terrain.

Q: How can normalized power be used to account for fluctuations on rolling terrain?

Normalized power takes into account changes in speed caused by rolling terrain, providing a more accurate measure of your effort. This helps in setting and maintaining consistent power targets.

Q: Why do junior riders often struggle with maintaining power on flatter or downhill sections?

Junior riders tend to excel at climbing due to their high power-to-weight ratios, but struggle with maintaining power on flatter or downhill sections because they find it harder to generate the same effort at higher speeds.

Q: How can being more aerodynamic on the bike help maintain consistent power on rolling terrain?

Riding in a more aerodynamic position can reduce drag and make it easier to maintain consistent power on rolling terrain. This may be a factor to consider for riders who experience a difference in power output between indoor and outdoor rides.

Summary & Key Takeaways

• Riding on rolling terrain can make it challenging to maintain consistent power output, but using normalized power can help account for fluctuations in speed.

• Holding steady power on the climbs and being disciplined on the descents is crucial for maintaining target power on rolling terrain.

• Junior riders often struggle with maintaining power on flatter or downhill sections, but conscious effort and practice can help improve this skill.