Racing with powervs1

Coach Al Lyman, CSCS, FMS, HKC

© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE

TEAM Pursuit Athletic Performance

Racing with Power

May 28, 2013

Introduction: Quotes and Questions?

Why Race With Power?

FTP Testing: More on The Topic

Having a Pre-Race Plan

Variability Index (VI) - Flattening The Course

A Quick Note About Heart Rate

Race Day Execution

Questions?



Our Goals For This Evening:



Are you selling yourself short over the long term?

“Many people overestimate what they’re capable of achieving in the near term (e.g. at their next race), yet

they’re constantly underestimating what they’re capable of achieving in the sport long term….”

– Chris Whyte

“Great racing is all about making smart choices in the moment. Its great decision making.”



Do you know how you will react when something goes wrong?

“The ultimate purpose of all of the tools that you have at your disposal such as heart rate, power, speed, or pace, is to help you become keenly aware of YOU……your own body and how IT reacts to stress, how it feels at various effort levels….”



Are you connecting the “dots” and correlating RPE and all of the other information you’re

receiving from the “gadgets”?



It is ALL ABOUT THE RUN!

Pacing the bike Its objective Its real time It keeps you from being overzealous early Helps you manage hills and wind better Helps you absorb and handle nutrition better

Running off the bike better and faster

Reduced variability of your ride

Opportunity for a better, faster overall finish!

“Once you’re walking the run (or doing the survival shuffle), that awesome bike split won’t look so impressive!”



Why Race With Power?

FTP Testing: 20min, 30min, 60min, ?Choose an appropriate duration that reflects your background, strengths/weaknesses, and your goal event.

What is your endurance background? Short or long? Strengths and weaknesses? Short or long?

Your RUNNING ability, NOT your riding ability, is the determinant for your optimal goal power / IF and TSS



FTP Testing: More On The Topic

“A 20minute FTP test doesn’t always correlate well to a 6-7 hour steady-state ride, especially in challenging conditions.”

Written document:First version: 6 to 8 weeks out from key race. Refine it as

you get closer to race day

What should it include? Targets specific intensity for the bike (IF; TSS)

IM/Half IM: Test FTP > Approximate Bike Split > Goal TSS > *Assess Run Ability = Goal IF

Daily Tasks; Nutrition Plan at 1 week out, 3-2-1 day prior to race day, day of race; Equipment; Mental Preparation

Never base pacing decisions on things you cannot control© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE


Having a Pre-Race Plan

Write Down What You Want To Accomplish, and How You Will Accomplish It

1. Test for FTP, using the most appropriate and practical testing protocol

2. Guesstimate, based upon your experience, practice rides, training over the recent past, and your knowledge of the course, WHAT your approximate bike split will be. Be conservative.

3. Assess your own running ability.

4. Using the above information to find the most appropriate goal TSS for you.

5. Follow upward in the chart from that TSS to find your optimal goal Intensity Factor (IF).

6. Plug your goal IF, FTP, and goal TSS into the “Race Goal Watts Calculator.” See your goal watts, and power caps for short and long hills.

7. Get out there during your “race specific” training rides and see how this feels, making the connection intuitively with all of the available tools at your disposal.



Ironman /Half Ironman Distance – The steps you need to take using the TSS Table



TSS Chart - Ironman

The Relationship of Bike Intensity (IF) and Bike Time in an Ironman (expressed as TSS)

Intensity Factor (NP / FTP) 67% 68% 69% 70% 71% 72% 73% 74% 75% 76% 77% 78% 79% 80%

Bike Split

6:30 292 301 309 319 328 337 346

6:20 284 293 302 310 319 328 338 347

6:10 277 285 294 302 311 320 329 338 347

6:00 269 277 286 294 302 311 320 329 338 347

5:50 262 270 278 286 294 302 311 319 328 337 346

5:40 254 262 270 278 286 294 302 310 319 327 336 345

5:30 247 254 262 270 277 285 293 301 309 318 326 335 343 352

5:20 239 247 254 262 269 276 284 293 300 308 316 324 333 341

5:10 232 239 246 254 262 268 275 283 291 298 306 314 322 331

5:00 231 238 245 252 259 266 274 281 289 296 304 312 320

Copyright 2008 Rick Ashburn Left a little on the table Safe zone for unsure runners and novices Good range for most age-group athletes with good preparation

For proven, strong ironman runners only

Run a few miles and then walk it in

You are likely blown - try again next year



TSS Chart – Half Ironman

The Relationship of Bike Intensity (IF) and Bike Time in a Half Ironman (expressed as TSS)Intensity Factor (NP / FTP)

75% 76% 77% 78% 79% 80% 81% 82% 83% 84% 85% 86% 87% 88%

Bike Split

3:30 197 202 208 213 218 224 230

3:20 188 193 198 203 208 213 219 224

3:13 181 186 191 196 201 206 211 216 222

3:06 174 179 184 189 193 198 203 208 214 219

2:59 168 172 177 182 186 191 196 201 206 211 216

2:52 161 168 170 174 179 183 188 193 197 202 207 212

2:45 155 159 163 167 172 176 180 185 189 194 199 203 208 213

2:38 148 152 156 160 164 169 173 177 181 186 190 195 199 204

2:31 142 145 149 153 157 161 165 169 173 178 182 186 190 195

2:24 139 142 146 150 154 157 161 165 169 173 178 182 186

2:17 135 139 143 146 150 154 157 161 165 169 173 177

2:10 132 135 139 142 146 149 153 157 160 164 168

2:03 128 131 135 138 141 145 148 152 155 159Copyright 2008, Rick Ashburn

Left a little on the table Safe zone for unsure runners and novices Good range for most age group athletes with good preparation For proven, strong half ironman runners only Run a few miles then walk it in You are likely blown - try again next year

REPEAT after me: Do not hammer the hills – do not hammer the hills Do not hammer the hills… Pay attention to power caps

Make shifts as smoothly as possible, e.g. as smooth as silk

Make transitions in and out of turns and technical portions of the course, as smoothly as possible

Don’t coast on the flats or the downs (unless you are at 30+mph)

Make smart tactical moves (draft zones, passing) FLATTEN THE COURSE. (review next slide?)



Variability Index (VI)

Its about how SMOOTH you ride that matters the most!

Variable courses, by nature, encourage a variable approach to riding (pushing harder on the ups, relaxing and coasting on the flats and downs)

Could you ride faster if you held BACK on the up-hills but pushed HARDER on the flats and down-hills?

Ride faster in those valleys and carry more speed into the next hill, which in turn means you’re riding faster through the entire section

Even, smooth, application of force on the pedal



Review: Flattening The Course

Heart rate can be a valuable tool, if you understand its limitations and potential tendencies

Higher than normal heart rate can be indicative of cardiovascular stress Dehydration, GI issues, energy depletion

Higher than normal heart rate can lead to GI distress Adrenaline, race day excitement can lead to higher

than normal heart rates Cardiac drift means heart rate can steadily rise over the

course of a few hours of aerobic exercise



What about Heart Rate?

Write a detailed race plan that reflects and combines the information/data you’ve gleaned from your longest training rides, an honest assessment of your own abilities and experience, and focused daily practice

Be patient, willing to hold back early in order to finish stronger and faster Patience is one very underrated aspect of mental

toughness and a champion’s mentality. Do you have what it takes?

Have a good understanding, and have practiced, all power targets for each portion of the bike leg

At all times, stay positive, stay in the moment and be task oriented - an unemotional decision making machine!



Race Day ExecutionOnly when you execute the plan, will results follow as you hope…

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Racing with powervs1