Upload
jon-wiggins
View
13
Download
1
Embed Size (px)
Citation preview
Session 4
“FAILING TO PLAN IS PLANNING TO FAIL”
NP (Normalized power) is an
estimate of the power that you
could have maintained for the
same physiological "cost" if
your power output had been
perfectly constant (e.g., as on a
stationary cycle ergometer),
rather than variable.
intensity factor (IF) for every workout or
time range analyzed. IF is simply the ratio of
the normalized power as described above to
your threshold power. For example, if your
normalized power for a long training ride
done early in the year is 210 W and your
threshold power at the time is 280 W, then
the IF for that workout would be 0.75.
Typical IF values for various training sessions or races are as follows:•Less than 0.75 recovery rides •0.75-0.85 endurance-paced training rides •0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races •0.95-1.05 lactate threshold intervals (work period only), shorter (<2.5 h) road races, criteriums, circuit races, longer (e.g., 40 km) TTs •1.05-1.15 shorter (e.g., 15 km) TTs, track points raceGreater than 1.15 prologue TT, track pursuit,
Data recording and TSS
training stress score (TSS) for every
workout
Modeled after Dr. Eric Bannister's heart rate-based training impulse (TRIMPS), takes into account both the intensity (i.e., IF) and the duration of each training session, and might be best viewed as a predictor of the amount of glycogen utilized in each workout. Thus, a very high TSS resulting from a single race or training session can be used an indicator that one or more days should be scheduled. For example, while individuals will tend to differ in how much training they can tolerate, depending on their training background, natural abilities, etc., the following scale can be used as an approximate guide:
The following scale can be used as an approximate guide:•Less than 150 - low (recovery generally complete by following day) •150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day) •300-450 - high (some residual fatigue may be present even after 2 days) •Greater than 450 - very high (residual fatigue lasting several days likely)
Limiting factors in competitive cycling
RACE DISTANCE CAUSE OF FATIGUE
200m-500m PC depletion
Reduction in rate of anaerobic glycolysis
1km-3km Muscular acidosis
Pain tolerance
4km-50km Muscular acidosis
Pain tolerance
Aerobic capacity
Glycogen depletion
GROUP 1 200-500m
GROUP 2 1km-3km
GROUP 3 4km – 50km+
anaerobic glycolysis
Phosphor creatine (PC).
aerobic capacity
●1. Aerobic Endurance -- AeC, ability to sustain a sub-maximal pace for an extended period
●2. Aerobic Power -- AeP, VO2 max, maximum ability to consume oxygen
●3. Lactate Tolerance -- AnC, the ability to prevent large drops in pH when lactic acid accumulates, physiological (buffer capacity) and psychological (pain tolerance) factors
●4. Anaerobic Power – AnP Sprints, ability to reach and maintain maximum velocity
●5. Economy -- oxygen cost of exercising at any given intensity
●These are the five adaptations that we should seek to develop in our training.
●We don't want to rely on accidental success. We should have targeted success with targeted workouts.
5 main adaptations in the three energy systems
Classification
FuelSpeed of
release
Duration Limiting factors Heart rateLactate
(mmol/L)
System
recovery
Example sets
Anaerobic maximal alactic ATP-PC Phosphor-
creatine PC
VERY FAST 10-15secsLack of PC+energy
release from glycolysis
160-180 BPM 3-5 50% -30s
75% -60s
88%-90s
94%-2’
100%-3
10x200m
Anaerobic maximal lactate production Glycogen FAST 40-90secs Lactate 180-200 8+ 1-2hours 8x500-750m
Race practice Glycogen FAST Variable Lactate 190-200 12+ 1-2hours 3x1-2km
Anaerobic lactate tolerance Glycogen FAST 1-3minutes Lactate 190-200 10-14 1-2hours 5x2km-3km
Aerobic overload (vo2max) Glycogen O2 Medium Medium 15minsLactate+glycogen
depletion
180-200 7-10 variable 8x2km
Anaerobic threshold
Aerobic maintenance pace
Aerobic warm-up + recovery
Glycogen 02
Glycogen 02
FATS Oxygen
SLOW
SLOW
VERY SLOW
Long 30mins
Long3hours
LONG-days
Lack of
fitness/glycogen
depletion
Speed of supply from
fats
150-180
130-150
130-150
120+
3-5
2-3
1.5
Variable
Variable
Variable
6x4km
8x5km
4x 20mins
Classification Rest Interval Work:rest
ratio
Duration Perceived
exertion
%VO2max %intensity %MAX
speed
Comments
Anaerobic maximal alactic ATP-PC 1-3mins 1:12 <3mins Not applicable >150% 100% 100% FAST – active
recovery
Anaerobic maximal lactate production 500’s 1-3mins 1:4/1:5 3-5mins 18/20 very
hard
>140% 100% 98% Active
recovery
Race practice 30secs-2’mins variable variable 18/20 very
hard
500’s -140%
2km-105%
variable variable Active
recovery
Anaerobic lactate tolerance 2km-3-5mins 1:2/1:3 4-8mins 19/20 very
hard
110-120% 100% 95% Stress + pain,
passive
recovery
Aerobic overload (vo2max) 30-60secs 2:1/3:1 +/-20mins 19/20 very
hard
100% 100% 90% Stress- heart
and lungs –
active
recovery
Anaerobic threshold
Aerobic maintenance pace
Aerobic warm-up + recovery
10-30secs
5-30secs
5-15secs
4km7:1/10:1
>6:1
>8:1
+/-30mins
>30mins
20-120
minutes
16/17 hard
14/15 quite
comfortable
<14 very
comfortable
80-95%
70-85%
60-75%
80-90%
70-80%
<70%
80-85%
70-80%
<70%
HPA
Prep+aiding
recovery
Constructing cycling training setsThe knowledge gained from the characteristics relating to the energy systems and the tupes of cycling training gives us the information needed to construct the training sets – the numbers and distances – within each training unit (session).
Criteria for endurance maintenance Set distance 30km’s – 90 minutes for elite cyclists Repeat distance – longer distance are preferableIntensity: light: short rest intervals Speed is individual based on test interpretation and is conducted using srm/watt- cadence and time.Example set for track cycling but can be easily adapted to the road:• 6x 5km +power-cranks(track type) and SRM – tempo regeneration – 0ptimal cadence 100-105rpm – optimal gearing cross-check with watts interpretation to lactate mml. 5mins easy riding between sets or passive rest.
Criteria for threshold endurance set construction Set distance 20km’s – 90 minutes for elite cyclists Repeat distance – distances from 1km-2km-3km -4kmIntensity: maximum even pace for the duration of the set. Lactate steady stateSpeed is at individual anaerobic threshold based on test interpretation and is conducted using srm/watt- cadence and time.Example set for track cycling but can be easily adapted to the road:• 5x 4km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml. 5-10’mins passive rest.•10x2km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml. 3-5’mins passive rest.
Criteria for endurance overload set construction Set distance 15km’s – for elite cyclists Repeat distance – distances from 1500m-2km-3km -4kmRest intervals: 3-5’Intensity: fastest possible average throughout the set and above threshold pace -Speed is at + individual anaerobic threshold based on test interpretation and is conducted using srm/watt-cadence and time.Example set for track cycling but can be easily adapted to the road:• 5x 3km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml. •10x1500m SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml.
Criteria for lactate tolerance set construction Set distance 15km’s – for elite cyclists Repeat distance – distances from 500m - 1km -1500m-2kmRest intervals: 4-6’ between longer repeats and 30secs – 60secs between shorter repeatsIntensity: Maximum very painful and stressfulSpeed is as fast as possible (95% of season’s best)Suggested mileage per/week: 15km-30km depending on cycle stage in planningExample set for track cycling but can be easily adapted to the road:• 7x 2km SRM – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml. •2x5x1500m SRM – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml. •10x750m MAX effort -
Criteria for lactate production set construction Set distance 8km’s – for elite cyclists Repeat distance – distances from 500m – 1kmRest intervals: 50secs active between broken efforts 10-15mins between sets Intensity/speed: Maximum and faster than race pace.Suggested mileage per/week: 4km-8km depending on cycle stage in planningExample set for track cycling but can be easily adapted to the road:• 2x 2km SRM – 0ptimal cadence 124-126rpm – optimal gearing cross-check with watts interpretation to lactate mml. •4x 2000m(4x500m with 500easy between each effort) broken SRM – 0ptimal cadence 126-130rpm – optimal gearing cross-check with watts interpretation to lactate mml.
•Criteria for sprint speed set construction Set distance 1-2km’s – for elite cyclists Repeat distance – distances from 125-250- including standing starts and flying startsRest intervals: 60secs to 5mins between sets Intensity/speed: Maximum and faster than race pace.Suggested mileage per/week: 4km-6km depending on cycle stage in planningExample set for track cycling but can be easily adapted to the road:• 2x 4x 125m SRM – 0ptimal cadence 150+rpm – optimal gearing cross-check with watts interpretation to lactate mml. •2x3x 200m (SRM – 0ptimal cadence 126-130rpm – optimal gearing cross-check with watts interpretation to lactate mml.
• Aerobic maintenance • Rust tussen sets = 10-15mins los rijden
• 3x 20'mins watts57% cadence 100/110rpm
• 4-6x 15minswatts57%cadence 100/110rpm
• 2x 30'mins watts57% cadence 100/110rpm
• 2-3x45mins watts>60%cadence 85/100rpm
• 4x5-10'mins drills R/L >60% cad85rpm+
• Threshold +VO2variations• Rust tussen = 10-20mins los rijden
• 15x 2'mins watts20% cadence 95/100rpm
• 12x 3'mins watts 20% cadence 95/100rpm
• 10x 5'mins watts 20-30% cadence 95/100rpm
• AnC lactate Tolerance• Rust tussen= :30secs-1'min passieve rust
• 4-6x :30secs bergop in saddle +85rpm HMG
• 8-10x :30-45secs in saddle vlak +120rpm HMG
• HMG Hoogstemogelijk gemiddelde