Archive: 2018 / 06

7 Key Components of Fitness

Component of fitness 2 _ Power

Power is the combination of strength (force) and speed, this is the ability to produce high force output over short periods of time or distance.

Power is of use in a race where short explosive burst are needed, for example on a swim: a deep water start when a swimmer wants to get ahead of the rest of the field or group. On the bike: a short sharp (10sec) burst out the saddle hill climb to get away from the group or catch others ahead. Or similarly on the run if you need a short burst or sprint finish up a hill etc… a few examples of power sessions:

Swim:

After at least a good 10 min warm include these into your main set: For a 25m Pool: (10 to 20) x 25m as: 12.5m sprint + 12.5m easy with 10sec recoveries. Why not try some of these as a deepwater start smile

Bike:

Power burst: After a good warm up, begin each power burst by spinning at a very low cadence and speed, then shift to your big gear and while seated, pedal as hard as you can until you reach 80 rpm. This should take about 15 seconds. Shift to a small gear and spin easy for three minutes at 90 rpm. Repeat 10 times and build up to 15 power bursts per session.

Run:

After a good warm up, Sprint 8 to 10 x 100m uphill with a slow run down as recovery. Exaggerate arm swing, lean into the hill and focus on pushing off with the balls of your feet.

The next Component of fitness: ENDURANCE

Component of fitness 2 _ Power

Power is the combination of strength (force) and speed, this is the ability to produce high force output over short periods of time or distance.

Power is of use in a race where short explosive burst are needed, for example on a swim: a deep water start when a swimmer wants to get ahead of the rest of the field or group. On the bike: a short sharp (10sec) burst out the saddle hill climb to get away from the group or catch others ahead. Or similarly on the run if you need a short burst or sprint finish up a hill etc… a few examples of power sessions:

Swim:

After at least a good 10 min warm include these into your main set: For a 25m Pool: (10 to 20) x 25m as: 12.5m sprint + 12.5m easy with 10sec recoveries. Why not try some of these as a deepwater start smile

Bike:

Power burst: After a good warm up, begin each power burst by spinning at a very low cadence and speed, then shift to your big gear and while seated, pedal as hard as you can until you reach 80 rpm. This should take about 15 seconds. Shift to a small gear and spin easy for three minutes at 90 rpm. Repeat 10 times and build up to 15 power bursts per session.

Run:

After a good warm up, Sprint 8 to 10 x 100m uphill with a slow run down as recovery. Exaggerate arm swing, lean into the hill and focus on pushing off with the balls of your feet.

The next Component of fitness: ENDURANCE