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CycleOps Power News
Higher Intensity, Shorter Efforts
by Kristin Hilger
For the past few weeks I have been adding more high intensity anaerobic training, including more 30 second, 800 meter and 2 mile maximal efforts to my training on the bike. My upper end power and anaerobic capacity are lacking in comparison to my endurance capacity. This could be expected since I am a true product of my experience (I’ve kept my focus on the longer distance triathlons since I first started). In addition to wanting to improve those factors alone, I wanted to explore the training theory that explosive exercise will also raise my lactate threshold and have beneficial physiological and neuromuscular adaptations to improve my endurance performance. Additionally, by varying power output (either inadvertently or not) during a race, you can save time and energy. Therefore, by working on my short burst accelerations and efforts I can gain a greater anaerobic capacity and complimentarily improve my endurance racing.
Kristin Hilger: Racing in Vancouver
by Kristin Hilger
Last weekend was an exciting and fast trip up north for the Subaru Vancouver International Half Ironman. I flew out of San Luis Obispo in the early afternoon on Friday and traveled to Canada for my first time. The area was beautiful with fantastic weather, and I shamelessly enjoyed the early sunrise and late sunset.
Climbing The Grade - Kristin Hilger Analyzes Hill Climbing Data
Central California is littered with great riding terrain. Since I’ve been in San Luis Obispo for the past
few months, I’ve explored lots of areas and decided to focus on a small portion of a route I’ve done a few
times in the last two months. One of the well-known roads leaving San Luis Obispo and heading north toward
Santa Margarita and Atascadero is called “The Grade,” which refers to Cuesta Grade. Climbing the Grade
requires riding on Highway 101 alongside semis and other motorized vehicles up a 7% grade. The climb lasts
several miles. After my more recent ride up it on Memorial Day, I decided to look back at some of my older
data for comparison. It’s good to check in and measure our progress.
Altitude and Sea Level Trainer Workouts – How do They Compare?
By Kristin Hilger
As athletes, many of us are aware of the various ideas involving altitude training, “live high, train low,” “live low, train high,” acclimatization, measuring performance predictors and actual performances at different elevations. All of these variations and concepts have support from various athletes, scientists and coaches, but not all of the data is consistent and not everyone agrees on the best approach. There is wide individual variability among athletes and their responses to altitude and acclimatization, benefits of altitude training on sea level performance, and ideal timing of performance in relation to the other factors. In my case, I’ve been able to observe improvements in my training rather immediately this year after descending from my home in Boulder, Colorado (elevation is 5430 ft) and driving to California for some work, housesitting, and warm weather training (elevation is approximately 260 ft where I’m staying). I anticipated seeing a nice boost in my power output and work levels and a decrease in heart rate based on racing experiences at sea level in the past. But, I’d never really collected my own data and reviewed it to verify the circumstances for myself. For the first time I’ve been able to collect data at sea level over the last month using my PowerTap, and I can now draw some comparisons.
Inside Triathlete Covergirl and CycleOps Power Test Rider Talks About Mottos and Goals
By Kristin Hilger
Believe in yourself. This is my motto for the year. As a first year pro triathlete, I’m excited and slightly nervous to jump into this elevated level of competition. I do not have a background in the three sports of triathlon, but I grew up participating in gymnastics, many team sports, skiing and snowboarding. My sister helped drive my desire to enter my first half marathon five years ago. Shortly thereafter I decided to start swimming, just one month prior to entering my first triathlon. I borrowed a friend’s road bike for the race. (I’d only been on mountain bikes before. Okay, and a tandem, once.) Despite the discomfort and pain of that first race, the excitement and pleasure far outweighed those less attractive feelings that dwindled as I crossed the finish line. As the next season approached, I was encouraged by a friend to try a local half ironman – the 5430 Long Course Triathlon. A few months later I completed the race, somewhat baffled that I went the whole distance. Since then, racing has grown as a priority, and I’ve maintained my focus on the half ironman distance.
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