Sunday, November 30, 2008
Saturday, November 22, 2008
Wednesday, November 19, 2008
30 min Time Trial Test (for HR users)
WU: 5' @ 68-75% HR (z1), 5' ON/OFF as 30 sec @ 95-105% HR (z4)/ 30 sec @ 68-.75% HR (z1), 5' @ 75-80% HR (z2)
MS: 30 min all out test
CD: 5' @ 68-75% HR (z1)
Total time 50 min
The 30 minute Bike Time Trail Test:
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Start the test and start recording your heart rate for the entire test. The average test is what you’ll use to calculate your Lactate Threshold Heart Rate. It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a fan or something to cool you down, enough fluids and a towel.
Calculate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 97% and the results will be your estimated LTHR
Example: Jorge’s 30 min avg HR: 178 hence LTHR = 178 * .97 = 173
Then calculate zones:
MS: 30 min all out test
CD: 5' @ 68-75% HR (z1)
Total time 50 min
The 30 minute Bike Time Trail Test:
Remember that the goal of the test is for you to ride as fast as possible but at a pace which allows you to complete the entire 30 min test. Start the test and start recording your heart rate for the entire test. The average test is what you’ll use to calculate your Lactate Threshold Heart Rate. It is very important that you should finish knowing you gave it everything you had. Make sure your trainer is properly set up; you have a fan or something to cool you down, enough fluids and a towel.
Calculate your Lactate Threshold Heart Rate – take the average heart rate for the test and multiply it by 97% and the results will be your estimated LTHR
Example: Jorge’s 30 min avg HR: 178 hence LTHR = 178 * .97 = 173
Then calculate zones:
How to Calculate your Critical Power for 60 min
· Record you average power for the 20 min time trial test
· Record your average power for the 5 min time trial test
· Take the avg power for the 5 min and multiply by the duration of the test in seconds (i.e. 5 min = 300) to get total joules (work done)
· Take the avg power for the 20 min and multiply by the duration of the test in seconds (i.e. 20 min = 1200) to get total joules (work done)
· Divide the difference in the joules by the difference in seconds
Example: Jorge’s 20 min avg power 275 watts, 5 min 305 avg power
Average power for 5 min (305) x duration of test in seconds 300 = 91,500 joules
Average power for 20 min (275) x duration of test in seconds 1200 = 330,000 joules
Then (330,000 – 91,500) / (1200 – 300) = 265 watts = Critical power for 60 min or the power I should be able to sustain for a 60 min all out effort
Or you can dowload an excel sheet that will do the work for you by clicking here ;)
· Record your average power for the 5 min time trial test
· Take the avg power for the 5 min and multiply by the duration of the test in seconds (i.e. 5 min = 300) to get total joules (work done)
· Take the avg power for the 20 min and multiply by the duration of the test in seconds (i.e. 20 min = 1200) to get total joules (work done)
· Divide the difference in the joules by the difference in seconds
Example: Jorge’s 20 min avg power 275 watts, 5 min 305 avg power
Average power for 5 min (305) x duration of test in seconds 300 = 91,500 joules
Average power for 20 min (275) x duration of test in seconds 1200 = 330,000 joules
Then (330,000 – 91,500) / (1200 – 300) = 265 watts = Critical power for 60 min or the power I should be able to sustain for a 60 min all out effort
Or you can dowload an excel sheet that will do the work for you by clicking here ;)
5 min Time Trial Power Test
WU: 10' @ 65-70%FT + 5' alternating 20" @ 105-110% FT/ 40" @ 65-70% FT + 5' @ 70-75% FT
MS: VO2 test 5' all out - After you finish the 5 min all out effort do: 5' @ 55-65% FT (z1), 15' @ 80-85% FT (z3)
CD: 5-10' @ 60-65% FT (z1)
Total time 50-55 min
The 5 minute Time Trail Field Test: Remember that the goal of the test is for you to ride as hard as possible but at a pace which allows you to complete the entire test. Make sure your power meter is calibrated, your trainer set up, you have a fan or something to cool you down, enough fluids and a towel. The average power for the test is what we'll use to calculate your Functional Threshold zones in combination with you the 20 min power test. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard that you burn your energy and you can’t complete the test.
MS: VO2 test 5' all out - After you finish the 5 min all out effort do: 5' @ 55-65% FT (z1), 15' @ 80-85% FT (z3)
CD: 5-10' @ 60-65% FT (z1)
Total time 50-55 min
The 5 minute Time Trail Field Test: Remember that the goal of the test is for you to ride as hard as possible but at a pace which allows you to complete the entire test. Make sure your power meter is calibrated, your trainer set up, you have a fan or something to cool you down, enough fluids and a towel. The average power for the test is what we'll use to calculate your Functional Threshold zones in combination with you the 20 min power test. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard that you burn your energy and you can’t complete the test.
20 min Time Trial Power Test
WU: 10' @ 65-70%FT + 5' alternating 30" @ 95-105% FT/ 30" @ 65-70% FT + 5' @ 70-75% FT
MS: FT test 20 min all out
CD: 5-10' @ 55-65% FT (z1)
Total time 45-50 min
The 20 minute Time Trail Field Test: Remember that the goal of the test is for you to ride as hard as possible but at a pace which allows you to complete the entire test. Make sure your power meter is calibrated, your trainer set up, you have a fan or something to cool you down, enough fluids and a towel. The average power for the test is what we'll use to calculate your Functional Threshold zones after you complete the 5 min test in a few days. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard that you burn your energy and you can’t complete the test. After the test spin easy for 10-15 minutes as cool down.
MS: FT test 20 min all out
CD: 5-10' @ 55-65% FT (z1)
Total time 45-50 min
The 20 minute Time Trail Field Test: Remember that the goal of the test is for you to ride as hard as possible but at a pace which allows you to complete the entire test. Make sure your power meter is calibrated, your trainer set up, you have a fan or something to cool you down, enough fluids and a towel. The average power for the test is what we'll use to calculate your Functional Threshold zones after you complete the 5 min test in a few days. It is very important that you should finish knowing you gave it everything you had but also to NOT start so hard that you burn your energy and you can’t complete the test. After the test spin easy for 10-15 minutes as cool down.
Tuesday, November 11, 2008
Winter Cycling Plan Notes and How to Read Sessions
Notes
- During LTHR intervals the HR may not be achieved during initial efforts, so use RPE and let your HR to catch up.
- Trainer settings - always use same settings on trainer (same resistance, same tire pressure, etc). Use an old tire so you don't waste your fancy racing tires. Find a well ventilated area complete with a fan or outside shaded area and have lots of fluids handy.
- Stick to the plan and try to do the sessions each week on the same day (i.e. Tue, Thurs and Sat) so you can create a routine and stick to the program. Join a training group so you can keep each other motivated!
- For those with a run focus (training for marathon, improving weakness, etc) you can just do Q1 and Q2
- For those with a cycling focus the doing the optional 4th sessions is important; if training for an early year IM you can just do a longish ride
- Each athletes adapts and recovery different from session to session, for that reason if you are not been able to hit your target for a given session, make the intervals duration a bit shorter and rest a bit longer. If you still cant hit the target it will be a good idea to ride at z1-z2 or just stop the session and rest to try again a day or two later.
- A proper cooling system (fans or something) is vital for good training indoors, if you don't have a good way to keep yourself cool then you will struggle to complete the sessions.
How to Read Power Meter session:
How to Read HRM/RPE session:
- We won’t do the 1st round of tests until week # 3 for that reason the first few weeks you’ll do the sessions based on RPE or your most recent HRM/power training sessions and just adjust accordingly. We just want to easy up into the plan and get you ready to push so don’t stress much about it for that time
- Do some intervals in some session blind without looking at HR and go by RPE - Ride given your self-selected cadence.
- I suggest to do Q1 on Tuesday, Q2 on Thursday and Q3 on Saturday. If that is not possible you can do sessions on Mon, Wed, Fri or just make sure to leave 48 hrs in between sessions. Use the remaining days to fit swim and run sessions. You can fit 2x a day on the same days of biking sessions but try to fit in easy sessions on Q1 and Q2 as those will be intense cycling days.
- For those doing cycling focus you can add a Q4 on Sunday or any other date that works for you. If you are training for IM/HIM and can ride outdoors instead adjust the intensity and go longer.
- Q3 some intervals can be done at lower cadence (60-70 rpm) to simulate outdoor riding/hills- During LTHR intervals the HR may not be achieved during initial efforts, so use RPE and let your HR to catch up.
- Trainer settings - always use same settings on trainer (same resistance, same tire pressure, etc). Use an old tire so you don't waste your fancy racing tires. Find a well ventilated area complete with a fan or outside shaded area and have lots of fluids handy.
- Stick to the plan and try to do the sessions each week on the same day (i.e. Tue, Thurs and Sat) so you can create a routine and stick to the program. Join a training group so you can keep each other motivated!
- For those with a run focus (training for marathon, improving weakness, etc) you can just do Q1 and Q2
- For those with a cycling focus the doing the optional 4th sessions is important; if training for an early year IM you can just do a longish ride
- Each athletes adapts and recovery different from session to session, for that reason if you are not been able to hit your target for a given session, make the intervals duration a bit shorter and rest a bit longer. If you still cant hit the target it will be a good idea to ride at z1-z2 or just stop the session and rest to try again a day or two later.
- A proper cooling system (fans or something) is vital for good training indoors, if you don't have a good way to keep yourself cool then you will struggle to complete the sessions.
How to Read Power Meter session:
How to Read HRM/RPE session:
Winter Cycling Plan Training Zones and Terminology
Training Zones
Borg's Adjusted 1-10 scale
Borg's Adjusted 1-10 scale
Training Levels Details by Andrew Coggan
TERMINOLOGY
WU = warm up
MS = main set
CD = cool down
(recovery) = time for recovery spin at suggested intensity for the duration suggested
Q# = Quality session # for the week, usually 3 Q sessions x week
Optional = Long tempo/steady ride for the week. Intensity and Duration is self-selected.
FT = Functional Threshold Power
HR = Lactate Threshold Heart Rate
RPE = Rate of Perceived Exertion
5MP = 5 min maximal power
20MP = 20 min maximal power 60MP = 60 min maximal power CP = Critical Power estimate using Monod's model
Warm up/REST/Cool Down for Power meter users
Warm up/REST/Cool Down for HRM users
Warm up/REST/Cool Down for RPE users
Monday, November 3, 2008
Athletes Results w/e 11-02-08
PBMC athletes racing results for the weekend:
Heidi Hogan (hdhtri) closed her 2009 Tri season at the Ironman Florida and she finish with a fantastic result on a great day for racing. She completed the swim on 1:04 hrs, posted a 5:45 hr bike ride and followed it with a fantastic 3:54 hts marathon good enough for a 10:53 hrs finishing time, 11th place AG, and 64th place OA female and most important a 1+ hr personal best!
Awesome job Heidi.
Heidi Hogan (hdhtri) closed her 2009 Tri season at the Ironman Florida and she finish with a fantastic result on a great day for racing. She completed the swim on 1:04 hrs, posted a 5:45 hr bike ride and followed it with a fantastic 3:54 hts marathon good enough for a 10:53 hrs finishing time, 11th place AG, and 64th place OA female and most important a 1+ hr personal best!
Awesome job Heidi.
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