Online Bike Coach

Where Cyclists and Triathletes get Faster/Stronger/Leaner/Sooner

MMP (Mean Maximal Power) Breakthroughs Galore in April!

Testing for Mean Max Power (MMP)

I’ve been meaning to write about this for a while, so apologies that it’s a few weeks late. However, our training in March and April led to multiple Mean Maximal Power Breakthroughs, and I wanted to write about this. Mean Maximal Power is defined as the “Highest average power” you can generate over a given amount of time. This time, at the studio, we used 5 MMP’s. They were: 1-minute, 2-minute, 3-minute, 5-minute, and 8-minute efforts. This was done over two days, and we did “Pre-Tests” the week before for the 3-minute and 8-minute values, and we accepted the higher value of the two. All tests were performed using PerfPro Studio software, and several of my clients are using Xert Fields on their Garmin head units.

We test for Critical Power at the studio, because not all of our clients own power meters for their bikes. PerfPro Studio is the best program to help cyclists understand how intervals work. Intervals on PerfPro incorporate Critical Power and W Prime. Intervals of different intensities, durations, and number, improve fitness.

Most of my clients are veteran studio cyclists, so when we tested, we used previous values as a benchmark to surpass. Here is an example:

Critical Power Curve Cycling Center Dallas Online Bike Coach MMP
Leo Spencer’s MMP Numbers and Critical Power for April 2018

In March of 2018, Leo Spencer had Mean Maximal Power Numbers for the following durations:

  • 1MMP – 418 watts
  • 2MMP – 309 watts
  • 3MMP – 292 watts
  • 5MMP – 268 watts
  • 8MMP – 237 watts

As a result, this led to a Critical Power Value of: 214 watts, and a “W Prime“, or “W'” value, of 13,010 j. Critical Power is a value above which a cyclist is drawing from anaerobic power sources, and it cannot be sustained for long periods of time. Below Critical Power, a cyclist is largely using aerobic power, and the effort can be sustained much longer. The W Prime (W’) value is sort of a “bank account”, from which energy is drawn and returned, when wattage is above Critical Power. If Leo were to ride at 300 watts, his W Prime (W’) would fall quickly. When his power was at 150 watts, it would begin to return.

Furthermore, you can also see that most of Leo’s values came from one day in March, with one day in February completing the 5 MMP’s.

This was in the middle of a “MesoCycle” of training. Mesocycles are periods of time where a cyclist is increasing training volume and/or intensity. Four weeks later, after an increase in intensity, the installation of a power meter and a Garmin 1000 head unit, along with the introduction of Xert Fields and Metrics, we tested him again.

Testing after four weeks of Progression

Here are his charts…

Mean Maximal Power PerfPro Studio Xert Breakthroughs
Leo Spencer Critical Power Test for Mean Maximal Power in the 5, 3, and 1 minute durations.

The 5-minute, 3-minute, and 1-minute MMP Tests yielded:

  • 1MMP – 461 watts (10% improvement).
  • 3MMP – 304 watts (4% improvement).
  • 5MMP – 278 watts (4% improvement).

Here is his 2-minute and 8-minute MMP Test chart:

Mean Maximal Power Critical Power Test PerfPro Studio Xert
Leo Spencer 8 Minute and 2 Minute MMP Test May 2018

The 8-minute and 2-minute MMP Tests yielded:

  • 2MMP – 372 watts (17% improvement).
  • 8MMP – 249 watts (5% improvement).

His Critical Power Curve ended up looking like this:

PerfPro Studio Critical Power Test May 2018 MMP Xert
Leo Spencer Critical Power Test May 2018

These Mean Maximal Power Improvements led to more overall fitness for Leo and many others. In fact, 3/4 of my studio clients achieved breakthroughs in at least 3 of the 5 MMP’s!

Here are Leo’s Gains by %.

  • Critical Power: 2% in four weeks.
  • W Prime (W’): 25% in four weeks!!!!

The Secret Behind the MMP Breakthroughs…

So here is what I find so interesting.

Before Xert, I would give cyclists their previous MMP Records. Leo got his April Mean Maximal Power values, to try and break. But the method of breaking the MMP records was what made it so successful.

Leo and all the riders who use Xert, used COLORED ZONES to better pace their efforts. Watts colored in Black are at Threshold Intensity. Power showing watts in Yellow were at Vo2 Intensity. Watts colored Red were highly Anaerobic, and if the watts turned Purple for a long enough period of time, then a breakthrough could be achieved! By timing the efforts JUST RIGHT, Xert users were able to “See” how much more they could give, before they surpassed previous limits. Leo’s breakthroughs were all performed visibly as well as mentally.

Therefore, in PerfPro, the chart looks like this (this is from March, 2018):

Wattage Pulls metabolic Efficiency
It never pays to go out too hard, too early. ALWAYS work on raising your intensity over time, and with that rise, come breakthroughs!

 

And here is Leo’s file from Xert’s point of view…:

Xert MMP Breakthroughs
The MMP breakthroughs at 5,3, and 1 minute.

Conclusion

In conclusion, Mean Maximal Power is a way to test yourself for work capacity. Using PerfPro, we can accurately look at empirical records to set breakthrough goals. When combined with Xert Fields, cyclists can better pace their way to breakthroughs. Using PerfPro Studio with Xert Fields on your Garmin, is truly the best combination available.

Five Stars On Xert: What It Takes To Get to Pro Level, Part Two

See Part One (Free) for the background on Dr. Keeter’s incredible progress.

BUILDING FITNESS AND CAPACITY TO GET TO FIVE STARS.

Keeter Xert Progression Chart Five Stars
Kyle Keeter Stress Progression Chart 5 Stars

Let’s start with the “Stress” Chart in Xert.

Dr. Keeter basically began from scratch, with a low fitness level, and few hours per week in his legs. He was certainly not UNFIT, but he was far from TRULY FIT. We began by testing him for his Xert Signature, which was established on March 5th.

Maximum Power Available: 1017 watts.

Threshold Power: 226 watts.

HIE (High Intensity Energy): 18.7 Kilo Joules.

LTP (Lower Threshold Power): 179 watts.

The numbers mean this:

Kyle could ride at a power output below 179 watts, and a majority of his energy systems would come from fat. 

Between 179 and 226 watts, energy is drawn equally from fat and carbohydrates. 

Above 226 watts, Kyle would be relying mostly on Carbs, and would be dipping into his HIE reserves. 

If his MPA dropped below his power, he would either be completely spent, or he would have achieved a breakthrough, and thus set a new Fitness Signature. 

You can see Fitness Breakthroughs on the chart with the Bronze, Silver, and Gold circles. He also improved his Threshold Power, seen through the dashed yellow line. You can see all of the gains in his Fitness Signature, as he increased both the intensity of some workouts, and the aerobic volume of other workouts. We used these new signatures to help him train for intensity when necessary, and for aerobic conditioning as well. Almost 95% of his training was Aerobic, at power outputs below his LIE.

As We Get to Five Stars, The Fitness Signature Is Also Improving…

Yet the signature kept changing. This meant he needed to spend MORE time out on the bike, at ever-so-slight higher levels of intensity, so that he could continue to adapt and become a more efficient fat-burner. Take a look at the chart. The vertical columns represent a ROLLING 42-day average of ENERGY EXPENDITURE.

In March, he was averaging just 267 KiloJoules of work on a rolling six-week average.

By June, that value had increased to 640 KiloJoules of work for that rolling six-week average.

In July, he hit 985 KiloJoules of work.

August 1st, he hit 1065 KiloJoules of rolling average work….

And on September 1st, he was at an astounding 1340 KiloJoules of rolling six-week average!

Finally, as of this writing, to get to five stars, he averaged 1492 KiloJoules of energy expenditure ON A ROLLING SIX-WEEK AVERAGE. Almost 98% of that was at AEROBIC intensity.

Now, for comparison, my average 2 hour ride is roughly 1500 KiloJoules. Dr. Keeter is cycling at a lower intensity, so it takes longer to get to 1500 Kj’s. Basically, assume that he’s getting to 1500 KiloJoules in 3 hours. So that’s THREE HOURS, ON AVERAGE, EVERY DAY, FOR SIX WEEKS STRAIGHT.

Xert Fitness Chart Kyle Keeter Five Stars
Kyle Keeter’s Xert Fitness Signature Chart from March to September, 2017

Not only did he earn his Five Stars, he also improved his Fitness Signature significantly. It is now:

Maximum Power Available: 1112 Watts.

Threshold Power: 280 Watts.

High Intensity Energy: 28.8 KiloJoules.

Lower Threshold Power: 208 Watts.

In the effort to prepare for this Ultra-Cycling event, Dr. Keeter has raised his Maximum Power Available by 8.5%, raised his Threshold Power by 19%, raised his HIE by 35%, and raised his LTP by 14%.

It’s Not Always About Five Stars. Volume Isn’t Everything.

This is absolutely incredible, but what it perhaps most significant is the fact that, as an UltraCyclist, his goal is to be as fast as possible while burning fat as much as possible, and not diving into his carbs all that much. At 208 watts of LTP, he can figuratively “Ride Forever”, at power outputs below that. On September 1st, he rode 157 miles, averaging 17.5 miles per hour, with over 6100′ of climbing. His average power on that day? His XEP was 195 watts, and his actual average was 194 watts. For reference, the average speed for this race is about 15-16mph, at altitude and in terrain.

Xert Progression Chart XPMC Keeter Five Stars
Xert Progression Chart – notice how Dr. Keeter performed multiple LONG rides on weekends, to boost his Training Load.

Over the next several weeks, we are actually going to LOWER his training load slightly, and bring him back down to 4 stars on the Fitness Profile. I’m not going to try and raise his Threshold, HIE, or LTP at all, and we will instead ride several 10-14 hour rides non-stop, to simulate the demands of the race. He will be eating, drinking, even making pit stops, on a schedule. We will keep some quality intervals, but I do not expect any records. The record we want to break is his previous effort; and let the others race their own event as well. We want him Fit, Fresh, and Prepared. I think this is VERY achievable.

For you, think about your goals, your FOCUS, and your volume. Not many people have the ability, income, or time to ride 21+ hours per week. Think about Specific goals that are Measurable, Achievable, Relevant, and Timely (SMART). Dr. Keeter is achieving his goals. Let me help you achieve yours.

Interval Shapes – Intensity Over Time

Interval Shape Defines Intensity
Which Interval Led to the highest average power?


Take a look at this graph. Each interval has a different shape.  It shows four separate 45-second intervals of maximal effort, on a 4% slope. I used PerfPro Studio to design this workout. Recoveries were three minutes each.

We also need to take into account that these intervals are taken 53 minutes into a 60 minute workout. The rider was fatigued, but the lesson is still relevant.

In this post I'll show you how to use not just intervals but interval shapes to craft your intensity over time for maximum gains in fitness and available power.
Become a subscriber and get access to this post and our entire coaching library, all for less than the cost of a movie ticket. Click here to learn more.

Already a subscriber? log in