wiggins course session 4

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Session 4

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Page 1: Wiggins Course session 4

Session 4

Page 2: Wiggins Course session 4

“FAILING TO PLAN IS PLANNING TO FAIL”

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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.

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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)

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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

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●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

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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

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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.

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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 -

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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.

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• 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+

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• 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

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• 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

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