HOW TO IMPROVE YOUR SUSTAINABLE POWER

HOW TO IMPROVE YOUR SUSTAINABLE POWER

I'M A SUCKER FOR ANYTHING THAT SAYS SUSTAINABLE, even if my spider sense is yelling Scam Scam Scam I'll do what I did today...

... and risk being semi-disappointed.

Yes, the salad with sustainable salmon was good, however is it sustainable just because it is such a tiny piece of salmon?

All I can say is it wasn't nearly as thrilling as using my sustainable power...

... to drop my friends on a hilly 45 minute grind.

What is sustainable power?

Like the salmon in my salad, sustainable power isn't a hugehuge effort.

For me, it's the racepace I can hold all day.  Not really all day, but for a longlong time...

... it's tempo.

150-159 beats a minute.

It's not a pace you use that much in road racing, where we have to hit it hard to hang on.
It's not a pace that will drop anyone immediately.

If that's true how did I drop my pals?

  • honestly, I'm a little fitter at the moment
  • I relentlessly kept the pace high
  • One by one over the final 20 minutes they popped off.

How does this fit into polarized training?

Well, I'm still laying lots of base miles in zones 1 and 2 for most of my rides...

... which leaves 2 rides a week to get after it.

But, doesn't that mean the 2 hard days should be all out with lots and lots of intervals or a group ride at race pace?

Yes, and no.

Yes, we need the 2 hard days.

But, if the upcoming races are likely to leave you alone for long periods of time, like a MTB race...

... one of the two hard days can certainly be sustainable power.

Done right, it will feel a little too easy at the start and super challenging towards the end.

I was hungry all afternoon after my sustainable salad...

... fortunately, my competitive spirit, was veryvery satiated.

https://pedalindustries.com/pages/raceday-ready-2023-ala-todd

Another way to improve sustainable power, is to do offthebike strength training, like the kind we do with RaceDay Ready.

Have you started it?

https://pedalindustries.com/pages/raceday-ready-2023-ala-todd

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164
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery 
20 minutes reading + Journaling 

https://www.strava.com/athletes/10248

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