How To Improve Sustained Power Outside | Summary and Q&A

TL;DR

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

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.

Transcript

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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.