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From Michael in Madison:

My friend who did a 5 hour bike ride in Kona this year and weights about 160 pounds averaged about 260 watts during his bike ride.

I can only maintain now about 140 watts. What is the best way for me to increase by sustainable power during the next 6 months so I can keep up with him?

From Dave Scott:

Michael, two areas that you can focus on in the pre-season (February – April) and your competitive season (May – November) is to elevate your lactate threshold power output (LTPO) and your sub-threshold sustained power output (STSP). For an Ironman distance, these two areas will boost your power output for a 5-6 hour ride.

Here’s how:

1. LTPO- Select 2-3 six week blocks, preferably one block during the pre-season and the other two during the competitive season (1-2 sessions per week). The workout is based on either a lab tested lactate threshold power output or your average power output on a time trial for 30-45 minutes. Let’s assume your average output for a very hard 45 minute time trial is 220. The goal is to “work” within 5% of this power output on the LTPO set. This would equate to a range of 210-230 watts.

The set: After warm-up, holding your aerobic heart rate or power for 20-30 minutes, do 4-8 repeats of 6-15 minutes. Rest interval is 3-5 minutes at the suggested wattage. i.e. Michael, you may start at 5 x 8 minutes at 220-230 watts. Each week try to lengthen the repeat. By week six, you may be near 8 x 12 minutes at 220-230 watts. Allow enough recovery to produce the desired wattage and use a mixed terrain (hills and flats) to change the muscle activation and recruitment.

2  STSP – This set can be done during the same blocks as the first set or on a different block of 4-6 weeks. Include 1-2 sessions per week.

The workload is lower than LTPO. The approximate sub-threshold wattage is 10-20% below LT wattage. Michael, this equates to 180-200 watts. (In my example) The set is longer and can be divided in to 2 or 3 segments during your long ride. This training will also “teach” your body to burn (and conserve) fuel in your Ironman race.

The set: Warm-up for 20-40 minutes building to aerobic heart rate or power. 1-3 sets of 30-50 minutes holding watts at 180-200. Rest interval is 10 minutes between sets. Michael, to incorporate and maximize muscle recruitment, if you select three sets, do the first set – lower gear, second set – remain seated and standing ( stand for 12-20 minutes of the set), third set – your choice of gearing.

This workout should be the foundation of your longer day (3.5 – 5 hours) during the warmer months. If you dawdle on your long rides, you are guaranteed to ride slow come race day!

Good luck!

Dave

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