WKO4: Tracking Periodization. Education Tim Cusick

WKO4: Tracking Periodization Education Tim Cusick

Questions Everyone on mute Type questions, will get to as we go or at the end Will email replies if too many questions 2

Yes, everyone has one, and this is mine. 3

Elite athletic performance involves the integration of muscular, cardiovascular, and neurological factors that function cooperatively to efficiently transfer the energy from aerobic and anaerobic ATP turnover into velocity and power. Endurance exercise performance: the physiology of champions Michael J Joyner 1 and Edward F Coyle 2 4

Some Background 5

Periodization 6

Periodization Set-Up Segment by Periodization Phase Classic example Limit to 3 4 max Should match annual plan / training strategy Select expectation for each cycle 7

Periodization Defined Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time 8

Periodization Opinion Linear periodization builds clarity in the development and implementation of training plans Tend to blend periods of undulation and/or reverse H.I.T. Training changes the rules Periodization planning gives the structure / outline of review but ongoing activities must be guided by the relationship between training load, fatigue and adaptation to introduced stimuli Don t be dogmatic 9

Periodization: Low Maturity 10

Periodization: Med Maturity 11

Periodization: High Maturity 12

Periodization: BT 13

Periodization I repeat: Periodization planning gives the structure / outline of review but ongoing activities must be guided by the relationship between training load, fatigue and adaptation to introduced stimuli Don t be dogmatic 14

Periodization: Breakdown Fitness to perform (training) Buffer Pre-readiness Performance Readiness 15

Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance Buffer Pre-readiness Anaerobic Readiness For performance Anaerobic Capacity (some) Muscular Prep Performance Readiness Anaerobic Power Anaerobic Capacity Power & Speed Event Specific Training Win Training 16

Testing 17

The Role of Testing Testing is key and often not utilized To hard To taxing Client doesn t like Testing to ensure MMP performance Power Duration and metrics (NOT to just maintain, to utilize) 18

Periodization of Data Analysis 19

Key Focus Base Period Aerobic Fitness Economy & Efficiency Stamina and Fatigue Resistance Build Period Energy Utilization Mean Max Power Performance Cluster Perform Period Peak Performance 20

Key Focus Base Period Aerobic Fitness Economy & Efficiency Stamina and Fatigue Resistance Build Period Energy Utilization Mean Max Power Performance Cluster Perform Period Peak Performance 21

Aerobic Development: Base Target Tracking for plateau or diminishing returns Review by weeks 24

Aerobic Development: Capacity 25

Aerobic Fitness: VO2max World Tour Male 26

Aerobic Development: Capacity & Time @VO2max training (Season) 27

Aerobic Development: Capacity & Time @VO2max training (Base Compare) 28

Aerobic Development: Workout 29

Aerobic Development: Power 30

Aerobic Development: Power 31

Aerobic Development: CV 32

Economy The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute) Gas mileage Typically 70-80 watts per liter consumed per minute Carbs are more efficient, higher power outputs generally improves economy Lower power output, lower cadence is more economical 34

Efficiency The amount of energy produced divided by the amount of energy needed to produce work Energy out / energy in (x 100%) Can only truly be measured in a metabolic chamber Cycling efficiency represents the link between ATP turnover and external power output A more efficient individual will be able to produce a given power output at a lower metabolic rate Efficiency is an element of economy 35

Compare Jane Rider 55 kgs Vo2max: 60 175 watts = 80% of Vo2max Better Economy Jill Rider 55 kgs Vo2max: 60 175 watts = 85% of Vo2max 36

Biomechanical Efficiency Things that effect Saddle Height Cadence Muscle fiber type (biochemical) Things that don t Crank length Pedal position Pattern of force (pedal circles) Not the efficiency that a lot of modern pedaling systems are tracking 37

Efficiency: Work and Power 38

Efficiency: Work and Power 39

Efficiency: Work and Power (Compare) 40

Fatigue Curves 42

Key Metrics Tracking Base vs. Base Thinking Improvement Causality 43

Key Metrics 44

Key Metrics 45

Cluster 46

Q&A 48