Once again, there are no miracle methods; there
are general training principles, but then it’s a matter of personal adjustment Evolution CP5 on a case-by-
case basis. This can take several weeks, months, or years.
After a break in
June and a studious summer with 3000 km, a new PMA test in mid-August showed
that the level was still around the values of the last test,
give or take a few watts (343 watts) but without any real improvement. As we can Evolution CP5 see, there is not always
regular progression in training,
you have to accept reaching a ceiling…to sometimes bounce back better. This is what we
tried to do with a new PMA cycle in mid-August and the 30/15 protocol over 3 weeks. The curve below
shows that the average and NP powers
are not higher than with a 30/30 cycle.
Protocol 30/15, 3 sets of 13 repetitions
On the other hand, there is a
longer support time at VO2 max and a higher number fax lists of accelerations and
very short recovery times too,
principles recognized in the effectiveness of 30/15.
The latest PMA and CP20 tests were very good this time.
We noted a jump of 20 watts at PMA and 30 watts at CP 20 min in 3 weeks!
CP5/CP20 in August and September before and after protocol 30/15
This is quite huge and it makes a nice average improvement over
the period from November to September with + 40 watts of PMA. We will also note that during these last 4 weeks, the athlete did not make any effort at the 20 min threshold and yet it is this quality which increased the most as the study previously demonstrated! So of course, we will never be able to know if it is the break which did
good, if another qualitative cycle of the Gimenez type, or even again 30/30
would have given the same results at this time of year … I note however
from other feedback from athletes that this 30/15 protocol works really
well and that even among the most experienced athletes, we very often observe
a gain even small.
The 15 s period is considered very difficult
And short in the early stages, we surprise the body the trends that are causing the most impact in the beauty sector and this plays favorably on adaptations.
The feedback is pretty unanimous in saying that it’s very difficult at first
but that you can handle it pretty quickly afterward. To make it progressive, you
can start with shorter sets before doing the 35 minutes in a be numbers row.
It’s a cycle to do in any case with a solid base behind you and also
to have a body that’s not too tired because you could have the opposite effect and come.