I consider myself to be a “fast twitch guy” with good short power. I am good in VO2 work and have a really good punch and a reasonable sprint performance. However, my sustained power (muscular endurance) is definitley lacking in performance a lot. Therefore I would like to put more work into SS and threshold sessions to tackle my weaknesses.
My goal: I am competing in local road races. The courses are flat with a few sharp and punchy climbs (around 60-100km with about 400m-800m of elevation). Normally (not always), I am strong enough to just hang on with the fast guys of the pack. My goal is always to arrive at the finish with a reduced group and sprint for the win.
My problem: if I want to go for the win, I definitely cannot afford to lose any high-end sprint power. At the same time I want to to improve my sustained power. I know that at a certain point I have to deal with a compromise, but I am afraid of tweaking fast-twitch fibres into slow twitch-fibres permanently and lose the punchiness, which is my main advantage over competitors at the moment.
So, how much SS work will help me tackle my weaknesses without sacrificing high end power? I am thinking of incorporating one big SS or over-under session per week (around 2-2.5hours).
Some more details about me:
- 185cm (6´1)
- 78kg (172 pound)
- Relatively muscular
- around 12-15hours time to spend on training per week
- 5-6 rides per week (of which 2 are on the trainer indoors) + weight training 1x-2x per week
- very good 15sec power, good 1-4min power, bad 20min power
- Event though I did never test, I think that I have a quite high Vlamax
Thanks for your thoughts!