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Hi

I bought and read Joe Friel's 'Mountain Biker's Training Bible' and was not impressed. Didn't really teach me anything of significance, but I can imagine it would be a great help to someone new to training.

I've recently splashed out on a fancy indoor trainer and would like to train based mainly on power and HR. I'm intrigued by a lot of the more recent developments in power interval training and the blessed departure from putting in endless hours of mid-range, base building monotony (with which I am intimately familiar). I'm a father of two with a job and can't spend 20 hours/week training.

With that in mind, can anyone recommend a current, highly regarded book on indoor power training?

I have two years' experience at reasonably advanced club level mountain biking and have just started training in earnest for the BC Bike Race, which is 20 weeks away.

I can currently manage 3.3 watts/kg for an hour.
I am 41.
Max HR = 185
Resting HR = 54

Is it reasonable to aim for 4 watts/kg for an hour by the time of my race?

From what I can ascertain, that's a pretty decent standard (yes, I know doing well in the BCBR take a lot more than just a good CP60!).

And yes, of course there will be tons of actual outdoor training, but I would like to be able to structure my training in terms of power endurance around the indoor trainer.

Any advice would be appreciated!

Thanks,

Dad
 

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Some online Power Training resources are:

Power Training Links (download "the road cyclist's guide to training by power" by Charles Howe from here)
http://trainwithpower.webs.com/resources.htm

Training With Power by Joe Friel 2001 (save the PDF file to your computer)
http://www.trainingbible.com/pdf/Train_with_Power.pdf

Cycling Forums Power Training forum (look for posts by DaveRyanWyoming and RapDaddyO)
http://www.cyclingforums.com/forum/list/88

Google Wattage Group (you have to sign up to view posts)
http://groups.google.com/group/wattage?lnk=
 

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Reading training books and scanning the threads about wattage-based training will yield a lot of good info. You might also consider working with a coach, in person or online, that focuses on this type of training. I've enjoyed working with the guys at Fascat in Boulder (fascatcoaching.com).

I'm a few years older than you, also a dad, and also working toward the goal of 4 watts per kilo — but only for a 20-minute test. It's a good challenge for me, but starting to look achievable. The altitude here in Colorado reduces power output by about 5 percent, I believe ... but 4 watts per kilo for an entire hour would definitely be too ambitious for me even at sea level.

Right now, a few sets (3-5) of 6-minute to 10-minute intervals per session at or above target wattage seems to be creating some good progress. I do two of these workouts per week, supplemented by some easier rides and twice-weekly weight training.
 
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