Bicycling Maximum Overload for Cyclists by Roy Wallack

Bicycling Maximum Overload for Cyclists by Roy Wallack

Author:Roy Wallack
Language: eng
Format: epub
Publisher: Rodale
Published: 2017-12-24T05:00:00+00:00


USING APO TO FIND YOUR MSP

Since the weight of the dumbbells is so key to getting the MSP workouts right, how do you dial it in just right? Here, it is important to understand APO, which you’ve seen mentioned in the preceeding pages without a proper explanation. Basically, find your APO first, then use it to set up your MSP workout. That’s because your goal with the MSP workouts, of course, is to spend a longer time at an increasingly high percentage of your APO.

What exactly is APO? Typically measured in watts, APO is an all-out, crazy-hard, short-term effort such as a sprint that you take to the point of “failure” (where you can’t continue without slowing down or losing good form; see Chapter 6). A typical APO test on the bike might be a 30-second sprint. This gives you your baseline power. If your average power over this sprint is, say, 500 watts, your goal is to hold a high percentage of that number—say 350 watts—for longer and longer periods of time and eventually raise the number to 375 or 400 watts. By doing this, you’ve increased your MSP, the goal of the Maximum Overload program.

In the gym, DeVore has you take your APO test by doing 12 steps (that’s 6 reps) of a walking lunge at a brisk velocity with a weight that doesn’t slow you down, yet is so heavy that you reach failure (i.e., slow down or stop) by the 13th step. This is your baseline for the MSP workout, whose goal is to stretch out the time, number of steps, and overall cumulative overload at which you can carry those heavy dumbbells.

To stretch out your APO-established baseline, you rely on the secret sauce that makes Maximum Overload work: rest. Remember “the rest between the reps”? Using your APO-test dumbbell weights, break up the walking lunges into smaller sets of 5 or 6 steps and add rest in between.

For you formula freaks, the math is simple: APO + Rest x Duration = MSP.

Keep in mind that your APO will improve over time. You must retest every couple weeks to check the improvement. Keep upgrading the weights until they begin to bog down your speed and reduce your overall MSP totals.



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