After you establish your Functional Threshold Power and/or ZONE 4 Heart Rate to use as your BENCHMARK for your CYCLO90 TRAINING, there is a consideration for you to REPEAT THE TEST to determine if you have more or less output in DIFFERENT RIDING POSITIONS on the bike and in particular, your upright climbing position.
What? Cyclists and triathletes can have DIFFERENT THRESHOLDS in different positions (aero, drops, hoods, tops)?
ABSOLUTELY!
Watch this QUICK CLIMBING POWER VIDEO TIP and then tune in after the break for some tips…
Rider Reviews for CYCLO90: Back in the Saddle!
“Graeme, I’ve been a long time user of your CycloCore programs over the past 5 years and although have never used them as much as I should, I have always been happy with my results when I do. Fast forward to the past year of too much work, not enough riding and too much stress and I had gained about 15 lbs and felt horrible. I got on your Cyclo90 program about a month ago and am amazed with how much better I feel. My energy has gone up, I’ve dropped 10 lbs. and more importantly, I’m riding again and feeling stronger every day. Already excited to get back out with my group and pick some goals for this coming year. I may be looking towards climbing Mt Evans in CO and am confident you have given me what I need to get there. Thanks for all you do. “ –Randy J Enson
TIPS AND SUGGESTIONS:
1. Your FTP and ZONE 4 HR are NOT STATIC! That means that various stressors, training, sleep, eating, family events will have a direct impact on this “approximated” level of fitness. For more info on this, please LISTEN to my last Everyday Cyclist Podcast.
2. TEST IN MORE POSITIONS: As I stated in the video, you will more than likely see differences in your FTP with different positions during your FTP test. Since the test is short (10 minutes), you may be well served to do the test in at least 2 modes. 1) AERO MODE with you positioned in your drops or TT bars (triathletes) and 2) on the hoods and/or the tops with your front wheel elevated. NOTE: You can repeat this on the same day with about 15 minutes recovery between tests. Yes, you can test 3 times for all 3 different positions if you desire.
This will allow you to not only average the two tests for a more accurate picture, BUT also give you insight into where you body is most powerful. Keeping in mind that one needs to BALANCE both POWER, EFFICIENCY, and AERODYNAMICS if one wants to ride faster for longer.
3. Use the Knowledge of Weakness–TO CONQUER! Once you have determined the different power outputs of potentials in both aero and upright climbing positions, you can begin to utilize CYCLO90 for what it was intended–to CONQUER YOUR WEAKNESSES!
In general…
If you struggled with power output or the ability to maintain the AERO POSITION (drops or TT bars), then more than likely you are a little weak in the CORE MUSCLES, SPINAL ERECTORS and HIP FLEXORS. These muscles are essential for not only POWER, but must be built to help you maintain a LOWER DRAG by getting lower and narrower into the wind. Being powerful without getting low will WASTE a lot of your power ability and conversely, getting low and not being able to deliver MORE POWER will not get you moving faster–YOU NEED A LITTLE OF BOTH!
SOLUTION: Using the Cyclo-CORE 2.0 Workouts included in CYCLO90 will help you begin to strengthen and balance these muscle groups in BALANCE with your cycling and drills. Using the Cyclo-HIT 30 sessions and more of the included IN-RIDE WORKOUTS/DRILLS in CYCLO90, try to be more cognizant of spending MORE TIME in the drops or on your TT bike to continue to get your body to strengthen and adjust to a lower, more powerful position.
TIP: I can get pretty low on a bike. However, I do tend to lose power if I’m too stretched out, especially on my triathlon bike. So, I tend to NOSE UP, meaning I shift a lot of my weight forward into the nose of the saddle to maintain HIGH POWER and still stay low. Try it and see if it works for you.
If you struggled with power output in the UPRIGHT CLIMBING POSITION (tops or hoods), then more than likely you have some weaknesses in your CORE, LOW BACK, and more importantly, your GLUTES and HAMSTRINGS. This is a BIG CONCERN for any cyclist or triathlete that wants more climbing power and performance. The good news? It’s simply a change in how you pedal and that can be trained!
SOLUTION: Again, if you are using CYCLO90, then this is simple. Using the CORE 2.0 workouts, in particular; POWER and ENDURE will help you strengthen you “ass muscles” (glutes and hams) as well as help you develop more connection to these big muscles that are a secret weapon in the hills. Once these muscles are stronger, then using the HIT 30 workouts and the IN-RIDE drills in CYCLO90 will help to EDUCATE and CONNECT your pedal stroke to the muscles and allow you more POWER POTENTIAL then you had when you were more quad dominant in your pedal stroke.
OK, well I think that’s enough for today.
If you have QUESTIONS, please POST BELOW…
Hi Graeme .
I use the hit 30 workouts 4 times a week and love them. I am training to do my seventh Ironman this year and these workouts are giving me confidence to PB . I am a 50 year old also ran but your workouts are giving me an all over strength I haven’t felt before, Thank you.
Q what is the best setting on the q-ring when I am on the nose in the TT position ?
Thanks Wayne
I have just received the Cyclo 90 ! What is the recommended frequency of the Cyclocore workouts as well as the 30 minute HIT work outs?
I am training for a 7 day mountain bike race in Canada in August and very motivated but I do not want to over train – thanks so much for your advice!
Hi Deb,
That’s what the CYCLO90 Plan that came with your order is for, it will give you day by day structure to use with the various workouts.
Graeme
My power output has increased when I am in the aero position after practicing some techniques. Not sure if it’s from better pedaling motion or the increased strength or both but I like it!
Love the new cyclo core 2.0 workouts. They really kick my ass.