Creating A Plan That Works For You. Matt McNamara Sterling Sports Group

Transcription

1 Creating A Plan That Works For You Matt McNamara Sterling Sports Group

2 What We ll Cover Today Season Overview Goals & Priorities Race Schedule Training Progression Technique & Tactics Four Major Technique Competencies Four Tactical Core Concepts Training For Cross Terminology & Systems Benefits & Models Guidelines Sample Files Race Files CX Training Files

3 Season Overview Define Goals & Priorities Top 5 events Top 5 Goals & Priorities Top 5 Challenges and Needs Establish Race Schedule When does your season start? How many weeks to A events How many races? Schedule Training Progression Are You Being Realistic? Aerobic Base vs HIT Argument Peaking or Steady Season? Week To Week Variation What is a reasonable weekly TSS? Have you addressed your weaknesses? How do you track your training?

4 CX Technique Four Major Core Competencies 1. Mounts Step On Superman 2. Dismounts Pre-Release Clip Out Step Through 3. Carrying The Bike Shoulder Suitcase Run With It 4. Technical Sections Barriers Loose Earth wet, dry, sand, etc Bumpy, Rough, Rooted Wet, Slippery, Muddy To Bunny hop or not

5 CX Technique Additional Considerations 1. Momentum Brakes? Slow is smooth, smooth is fast! 2. Ride Calm Manage Your Breathing and Perceived Exertion Know When You Are Burning A Match Try To Be Error Free! 3. All Conditions Riding Mud don t steer too much Sand never stop pedaling! Bumpy slightly larger gear 4. Resources Adam Myersons DVD You Tube Links Local Training Series Local Team & Other Riders

6 CX Technique

7 CX Tactics Primary Considerations 1. Start Do whatever it takes to be on the first or second row! Gauge Your Start Effort easy to overcook yourself! Practice and Practice Some More! 2. Barriers Pre Ride Course with a few race speed efforts. Carry Speed / Accelerate Through Barrier How Fast Can You Remount? 3. Hills Momentum Onto Climb Use Upper Body Gears Matter plan ahead 4. Technical Sections Great Place To Make Time! Leave A Gap Accelerate Into It Trust Your Tires and Develop Your Skills Don t Fight The Bike, Work With It Approach Obstacles at 90 Degrees

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9 Terminology To Know Functional Threshold Power : Your best average power for 60 minutes. Criticial Power: Your best average power for a given duration. Eg. CP60 60min/FTP, CP5 5min/VO2max, etc MAP/VO2max: Maximal Aerobic Power / VO2max true VO2max is Lab assessed. MAP/ VO2max Power can use 5-6 min power as proxy. High Intensity Training (HIT): Defined here as VO2max and above Steady State / Tempo: Longer efforts (> 10-20minutes minimum) designed to target sub-threshold aerobic systems development Sweet Spot / Hour of Power: Tempo efforts at, and just below, ones Lactate Threshold (HR or Power). Typically it is described as 88-93% of FTP for power, or % HR - depending on calculation used Lactate Threshold/MLSS/OBLA Intervals: Steady state intervals at/near your best 1 hour average power. Goal is to improve tolerance of effort and system efficiency. LTHR doesn t change much, LT Power does. Anaerobic Intervals: HIT Intervals designed to maximize efforts in the 30s 2min range. Require additional recovery time to remain effective. Anaerobic Power is defined as Neuromusclar Intervals: Designed to increase muscle contractile force and tax ATP/PC stores. Typical duration is under 30s per repetition. TSS - Training stress score. Invented by Andrew Coggan at the request of Hunter Allen, TSS puts a numeric score on workouts normalized such that 100 TSS points = 1 hour at threshold. Intensity Factor (IF) Intensity Factor. Derived from a baseline of 1.0 being equal to the same hour at threhsold as TSS. Additionally, IF can be used to track actual vs desired interval intensity w/some correlation to Physiological Systems being used.

10 Targeted Physiological Systems 8 12s ATP/PC System Short, very high intensity efforts. Quickly replenished (1/2 life = 30s). Forms the Neuromuscular component 20s 90s Anaerobic Glycolysis akin to the Kilometer time trial. Approx % of energy still derived from Aerobic pathways. 90s 5min VO2max System Maximal Aerobic Power (MAP). The limits of the Aerobic System. 6min 1 hour Lactate Threshold Your average HR for a 1 Hour Maximal Effort will be approximately your LT Heart Rate. Above LT you are on a limited clock! Aerobic System The foundation of all racing is a strong aerobic system. The better your aerobic foundation the higher you can raise the anaerobic system s performance. Oxygen is always contributing, but the rate and percentage of the contribution varies by intensity and demand

11 Advantages of Intervals Advantages Improves race preparation Allows for a larger volume of High Intensity than continuous training. Repeatable Improved pacing for athlete Track improvement across time (yr to yr, etc) and systems (eg increased power at LT) Improves mental toughness of athlete Controlled approach vs random train how I feel Physiological Improvements Increased Plasma Volume Increased Muscular Mitochondrial Enzymes Increased Lactate Threshold Increased Muscle Glycogen Storage Hypertrophy of Slow Twitch (Type I) muscle fibers Increased Muscle Capillarization Interconversion of fast twitch muscle fibers (type IIb - Type Ia) Increased Stroke Volume / Cardiac Output Increased VO2max Increased High Energy Muscle Phosphase Stores (ATP / PCr) Increased anaerobic capcacity (lactate tolerance) Hypertrophy of Fast Twitch (Type II) Fibers Increased Neuromuscualr Power Be Aware of Overload! Include intensity year round, but with a base/build approach. Periodization works!

12 Interval Models Power Model(s): Heart Rate Model(s): Critical Power Power at X Duration CP60 = FTP Mean Maximal Power/FTP Model A Curve of Expected Power Often Associated with Physiological Systems by Proxy (eg VO2max, Lactate Threshold to determine training zones)?? 220 Age Model 220 Age = MHR. MHR x % s = Tx Zones Inaccurate vis-à-vis true Threhsold Karvonen Heart Rate Reserve 220 Age Rest HR x Training% + RHR = Tx Zones Better, but still an inexact estimate of a flawed appraoch MAP/VO2 Based Ranges Uses VO2max/MAP Power to set training zones. Aligns well with research that typically measures effort as a percentage of VO2max (eg LT = ~82-86% of VO2 Power Pros: Measures Work Done / Constant Reflects what is actually happening Year to Year Tracking Conconi Approach Better still Test Based Approach Establishes Threshold Point LT/OBLA/MLSS and VO2max Power (if on a computrainer) 220 Age = MHR. MHR x % s = training zones Inaccurate vis-à-vis true Threshold HRM Pros: Low Cost of Entry Reliable / Proven approach Power Cons: High Entry Point for A System Variability in data Mgmt/Analysis of data HRM Cons: Time delay & decoupling Impacted by fatigue and external factors Relies on a fixed number to set most training values but a fixed number is transient. Normally I use a mix of these to create my workouts Heart Rate Based is still a valid approach

13 Duration Specifics Tempo Threshold VO2max Anaerobic Neuromuscular Typical Duration min 10-60min 2 12min* 1 3min 15s 60s Suggested Work :Recovery Ratio Minimal if possible. 1:1 for shorter 1:2 Initially, change based on fitness 1:2 is a good starting point, but can go either way 1:1 during reps 1:3 minimum between sets Primary Physiological Benefit Increased Muscle Glycogen Storage Increased Muscular Mitochondrial Enzymes & Lactate Threshold Increased SV Increased Cardiac Output VO2!! Increase lactate tolerance anaerobic mechanisms Increased ATP/PC Stores Improve contractile force Type I Recruitment

14 Duration Cont d Starting Point for Weekly Tx Time Threshold VO2 Anaerobic NM Force Beginner <60 min <30 min <5 min <15 min <15 min Intermediate <80 min <40 min <7 min <20 min <20 min Expert <120 min <60 min <10 min <30 min <30 min

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16 MAP / VO2 Training Build Training Golich Model 4-weeks of LT Development 2x per week 4-weeks of VO2 Development 2x per week on consecutive days 2/4 weeks of Anaerobic Development 2x per week consecutive days 1:1 work/recovery ratio on interval efforts Build Training Thibault MAP Model % of VO2/MAP power level workouts not more than 2x per week 45 seconds to 6:30 minutes duration depending on intensity 1:00 5:00 minutes recovery depending on duration/intensity Build Notes: Classic Approach - Schedule hardest workouts early in the week to maximize neurological and psychological freshness Variable Approach Modify training week to suit recovery eg doing a hard LT, VO2, or NM effort when unrecovered is wasted time. Stop intervals when power is unsustainable (eg 10% drop in avg power on short intervals, 5% on LT level). Can track decline w/watts or speed Create training blocks of 3-8 days followed by rest to advance fitness Track daily metrics like RHR, Psychological stress, etc. Err on the side of recovery

17 Thibault MAP Model :30 :45 1:00 1:15 1:30 1:45 2:00 2:15 2:30 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00 5:15 5:30 Recovery Sets reps sets 4 1min 3min 3 2min 5min 2 3min 10min 1 5min n/a

18 Threshold Training Frequency Beginner 1x per week, start with 10 minute bouts and increase 2min/wk. Recovery = ½ interval length Intermediate 2x per week, separated by a day or so, recovery limited to 10-30% of interval length (eg 2-6:00 on a 20min interval) Advanced 2x per week, can be back to back can be done 3+ times per week with recovery. Minimal recovery (eg 2min on 20min interval, 1:30 on 15min). 2x20, 3x15, 1x60 variants on a theme, that being training at or near one s Lactate Threhsold in order to increase development of the physiological systems therein. Among the benefits of this type of training are increased muscle glycogen storage Chris is Over Threshold! S.M.A.R.T. Training Specific Measureable Attainable Realistic Time Sensitive

19 Threshold Training Variations Sweet Spot 88-93% of FTP for an hour! Great way to see gains. Criss Cross Alternate between Zone 3 4 initially to help pacing. Zone 4 5 Criss Cross great for race simulation Multi-Format - include different systems. Can be structured as 2-adays for added fun! Advanced Increase total workload in Kj s to match event needs. Add HIT Intervals on top of that for race simulation workouts. Chris Is Still Over Threshold!

20 CX Specific Intervals Race Starts & MAP to LT Classic Race Winners Model 300% FTP 200% FTP 5 12min at FTP/Race Pace, recovery ratio 2:1 Know your ability! 300% is ambitious for most. 200% for 30s is more achievable? MAP to LT Model MAP Power for 2:00, then drop to FTP for minutes. Start with 1:00 at MAP and work up to 3:00 1:1 recovery initialy. As you improve, decrease recovery time Love To Suffer! Other Race Simulation Intervals :30/:30 VO2 s Variable Cadence, working to reach MAP Add mounts/dismounts to simulate CX Tabata Type Efforts 20s ON / 10s OFF repeat 6x, recover Limit yourself to 2 4 sets, it ll be plenty! FTP Coastdowns 2 :00 3:00 at FTP then coast til watts drop ~3-5%, then SPRINT them back up to FTP (as a rolling average), coast down again, repeat for 10:00 +

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22 Race Start Example Bad First 10 Minutes Total Duration: 10:00 Intensity Factor: 1.10 Variability Index: 1.06 Cadence Average: 82rpm Wavg: 324W Wnorm 343 First 509Wavg, ~149% FTP, 127% MAP First 1:00 ~1% FTP, 95% MAP First 5:00 340Wavg, ~102/100% FTP, 106/90% MAP

23 Race Start Example Good First 10 Minutes Total Duration: 10:00 Intensity Factor: 1.25 Variability Index: 1.15 Cadence Average: 79rpm Wavg: 336W Wnorm: 383W First 666Wavg, ~178% FTP, 166% MAP First 1:00 ~158% FTP, 135% MAP First 5:00 360Wavg, ~125/105% FTP, 106/90% MAP

24 MAP to LT Example #1 FTP Estimate: 320W Total Duration: 13:00 Kj s: 278 TSS: 27.9 VI: 1.02! Intensity Factor: Wavg: 357 Wnorm 363 MAP 125% of FTP / 100% MAP FTP 358 Wnorm, 349Wavg, 112% FTP 87% MAP Last Minute 462Wavg

25 MAP to LT Example #2 FTP Estimate 320W Total Duration: 14:02 Kj s: 272 TSS: 26.7 VI: 1.06! Intensity Factor: 1.07 Wavg: 323 Wnorm 342 MAP 396Watts 124% FTP, 99% MAP FTP 330 Wnorm, 312Wavg, 103% FTP / 83% MAP Last Minute 459Wavg

26 Steady State / MLSS Example 3 sets at % of FTP/MLSS Total Duration: 55:55 Kj s: 866 TSS: Intensity Factor: Wavg: 258 Wnorm 322 #1 Wnorm IF Kj 326 Wnorm IF Kj 353 Wnorm IF Kj

27 Threshold Razor Example 30 Minutes ~90 95% of FTP/MLSS Total Duration: 30:00 RPM: 79 Kj s: 505 TSS: 46.9 Intensity Factor: 0.96 Wavg: 280 Wnorm 290 VI: 1.04 First Wnorm IF 0.88 RPM: 92 Middle 10min 284 Wnorm IF RPM: 80 Last 10min 317 Wnorm IF 1.05 RPM: 72

28 MAP / VO2max Sample 5 x 110% MAP w/3min Recovery Total Duration: 20:00 Kj s: 219 TSS: Intensity Factor: Wavg: 178 Wnorm 319 FTP 320W MAP 400W #1 W IF Kj #2 441 W IF Kj 406 W IF Kj #4 443W IF Kj #5 379W IF Kj Mediocre Pacing!

29 MAP / VO2max Sample 9 x 85% MAP w/3min recover Total Time: 55:44 Kj s: 618 TSS: 75.8 Intensity Factor: 0.90 Wavg: 185 Wnorm 258 FTP 285W MAP:370W #1 305W IF Kj #2 311W IF Kj #3 312W IF Kj #4 314W IF Kj #5 316W IF Kj #6 311W IF Kj #7 307W IF KJ #8 314W IF Kj Better Pacing!

30 Sweet Spot Training 88-93% FTP w/15s x 550W every 3min Total Time: 1:00 Kj s: 1088 TSS: 93.5 Intensity Factor: Wavg: 296 Wnorm 305 FTP 325W MAP:380W

31 Tempo Building 2 x 85-88% FTP w/15s x 550W every 3min Total Time: 120:00 Kj s: 1808 TSS: Intensity Factor: 0.88 Wavg: 250 Wnorm 265 FTP 300W MAP:400W #1 252W / 269Wnorm TSS: 80.1 IF Kj #2 250W / 262Wnorm TSS: 76.0 IF Kj Good Race Level Volume!

32 Thanks For Attending!

33 Questions & Feedback

34 References Coggan, Allen. Training and Racing With A Powermeter Coyle, Edward. Very intense exercise-training is extremely potent and time efficient: a reminder. J Appl Physiol 98: , 2005 Howe, Charles The Road Cyclists Guide To Training By Power, 3 rd Edition, June 2007 Reilly, Thomas. Physiology of Sports