HyperPower Protocol

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Comment by Kam on March 11, 2009 at 10:32pm

thought I'd share this as "evidence" of why what we did works:

cyclists, do too much volume and not enough intensity as part of their training. While its important to develop a strong aerobic endurance system, especially for the longer races, if you want to see top results, you need to train fast.

Research by Paul Laursen, PhD and his group at the Human Performance Lab in University of Queensland, Australia supports this training philosophy. Dr. Laursen published a 2001 study looking at high intensity training sessions on well-conditioned cyclists - an appropriate group, since we can assume that they have already improved their aerobic endurance through years of training. The problem with some other studies is that they use “untrained cyclists” for their studies, so its hard to apply the results in the untrained group to endurance athletes.

Laursen’s study divided the 41 cyclists into three groups. All three groups completed a pre-study program including a 40 km time trial and were tested to determine their VO2peak (the maximum oxygen consumption they experienced during a progressive exercise test) and their VO2peak Power Output - or the power they could maintain at their VO2peak and their time to exhaustion at this power.

The first group added one high-intensity training session per week consisting of 8 intervals at their VO2peak power output but for only 60% of their previously measured time to exhaustion. Recovery interval was twice as long as the intensity interval. So if a cyclist had a peak power measurement of 300 W for 2 minutes during the test, the intervals would be 8 reps of 72 seconds (60% of 120 seconds) with a recovery interval of 144 seconds.

The second group of cyclists did the same interval workout as the first group, but their recovery interval was based on their recovery heart rate (resting until they reached 65% of their maximum heart rate)

The third group suffered through 12 reps of 30 seconds intervals at 175% of their previously calculated peak power output (for our 300 W cyclist, this would mean holding 525 W for 30 seconds)

The results?

Between a 4.4 to 5.8% decrease in the cyclists’ 40 km time trial time, almost a 2 km/hr increase in their speed and an average power increase between 20 to 30 W for their peak power output. So what does that mean in actual times? The average time trial speed increased from 42.2 km/hr to 44.4 km/hr and the 40 km time trial time dropped from 56:52 to 54:03 - almost an improvement of 3 minutes in well-trained cyclists.

Comment by Orion on March 11, 2009 at 10:22pm

Kam, thanks again. I was intrigued to see how my body would respond to these shall we say 'unconventional' workouts with no traditional base miles under my belt. I saw huge gains in my 5 minute effort.
Needless to say I am pleasantly surprised. Despite all the pain, sweat and whining I am glad you put this together for us!
It was great getting to know you guys during our weekly sessions. Nothing brings about camaraderie like a little pain and suffering. Mike your efforts on the bike are truly inspiring. Just being that close to your power meter gave me a couple extra watts in the workout, and I thank you for that. Stay in touch.
-Orion

Comment by Kam on March 11, 2009 at 9:34pm

Guys- I wanted to thank each of you for a fun 8 weeks. I truly appreciate your time, energy and sweat. The data you've provided me is priceless and I hope, in return, the fitness and knowledge you've gained is just as valuable. If not, blame it on Orion!

With my time short before I fly out, I will email your number to you so you can post them to the Google document for comparison purposes. I am sorry I won't have a chance to do this before I leave.

Please feel free to share any final thoughts you may have on the HPP, especially what things can be improved on in the future.

My very best to your success,

Kam

Comment by Mike Ash on March 11, 2009 at 9:24pm

GLAD WE'RE DONE!!! Hey guys that was great (I think) - Thanks for putting up w me sounding like someone needed to call 911 during the intervals tonight.... There's a reason I wear my RoadID to these sessions... The end of program is bitter sweet - love / hate relationship w the program but was never disappointed w Kam's ability to push off to the cliff then kick us over it smiling all the time... Real plus was one night a week hammering w a great group of guys... Thanks Kam / Thanks all... See you guys on the Road... TRT (Training Ride Terrorist)

Comment by Kam on March 10, 2009 at 4:46pm

okay, I got some feedback and here's the story. By closing time, those guys are ready to get out of there. Asking them to stay for dinner, while a nice gesture, prolongs their wanting to get home. So, the feasible choices are either 1. we pitch in $5 or so each and give them the cash to do as they wish, or, 2. buy them lunch, which is what they prefer.

You guys choose.

Comment by Mike Ash on March 10, 2009 at 1:12pm

Agree the B&L Crew's been great... I've brought beer in a couple times and was planning on doing that again but I like the idea everyone throw in cash / or Pizza to give them a final thanks from the group. Kam you know those guys better then me... if you think an envelop of Cash best lets do it..

Comment by Orion on March 9, 2009 at 10:37am

Nice job Jon, the race of truth does not lie!

I'm down for pizza...or cash whatev just so Kam doesn't make my baby cry again...

Comment by Kam on March 9, 2009 at 9:58am

Guys- For this coming Wednesday, our last day together, I wanted to bounce something off you to see what makes sense to do. I think we should thank the B&L crew for giving us the time and space to do our thing. Tradition calls for slipping a few bucks to the main person who helped us, which would be Dan Breyer. But others also helped us: Gordon, Dan'o, etc. So, I wanted to see which you think makes more sense:

1. we all pitch in $5 and give the crew cash in an envelope and they can split and spend it as they wish.

2. buy a couple of pies from Pizza Port and do a dinner thing.

Comment by Kam on March 9, 2009 at 9:55am

JonBoy laid down the law. That is an amazing time. Taking a minute off is HUGE. I am truly impressed.

Comment by stan on March 9, 2009 at 8:42am

Congrats to Jon and Kam! The weekly torture sessions must be paying off Jon! You beat Kam's time! Kam you need to up your training! NO seriously, congrats to both of you!

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