WKO4 Tracking PeriodizationEducation | Tim Cusick

INSIGHT Accelerated

Questions

bull Everyone on mute

bull Type questions will

get to as we go or at

the end

bull Will email replies if too

many questions

2

INSIGHT Accelerated

ldquoYes everyone has one

and this is minerdquo

3

INSIGHT Accelerated

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 Joyner1 and Edward F Coyle2

4

INSIGHT Accelerated

Questions

bull Everyone on mute

bull Type questions will

get to as we go or at

the end

bull Will email replies if too

many questions

2

INSIGHT Accelerated

ldquoYes everyone has one

and this is minerdquo

3

INSIGHT Accelerated

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 Joyner1 and Edward F Coyle2

4

INSIGHT Accelerated

ldquoYes everyone has one

and this is minerdquo

3

INSIGHT Accelerated

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 Joyner1 and Edward F Coyle2

4

INSIGHT Accelerated

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 Joyner1 and Edward F Coyle2

4

INSIGHT Accelerated

Some Background

5

INSIGHT Accelerated

Periodization

6

INSIGHT Accelerated

Periodization Set-Up

Segment by Periodization Phase

bull Classic example

bull Limit to 3 ndash 4 max

bull Should match annual plan

training strategy

bull Select expectation for each cycle

7

INSIGHT Accelerated

Periodization Defined

bull 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

INSIGHT Accelerated

Periodization Opinion

bull Linear periodization builds clarity in the

development and implementation of training

plans

ndash Tend to blend periods of undulation andor reverse

ndash HIT Training changes the rules

bull 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

ndash Donrsquot be ldquodogmaticrdquo

9

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization

6

INSIGHT Accelerated

Periodization Set-Up

Segment by Periodization Phase

bull Classic example

bull Limit to 3 ndash 4 max

bull Should match annual plan

training strategy

bull Select expectation for each cycle

7

INSIGHT Accelerated

Periodization Defined

bull 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

INSIGHT Accelerated

Periodization Opinion

bull Linear periodization builds clarity in the

development and implementation of training

plans

ndash Tend to blend periods of undulation andor reverse

ndash HIT Training changes the rules

bull 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

ndash Donrsquot be ldquodogmaticrdquo

9

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Set-Up

Segment by Periodization Phase

bull Classic example

bull Limit to 3 ndash 4 max

bull Should match annual plan

training strategy

bull Select expectation for each cycle

7

INSIGHT Accelerated

Periodization Defined

bull 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

INSIGHT Accelerated

Periodization Opinion

bull Linear periodization builds clarity in the

development and implementation of training

plans

ndash Tend to blend periods of undulation andor reverse

ndash HIT Training changes the rules

bull 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

ndash Donrsquot be ldquodogmaticrdquo

9

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Defined

bull 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

INSIGHT Accelerated

Periodization Opinion

bull Linear periodization builds clarity in the

development and implementation of training

plans

ndash Tend to blend periods of undulation andor reverse

ndash HIT Training changes the rules

bull 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

ndash Donrsquot be ldquodogmaticrdquo

9

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Opinion

bull Linear periodization builds clarity in the

development and implementation of training

plans

ndash Tend to blend periods of undulation andor reverse

ndash HIT Training changes the rules

bull 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

ndash Donrsquot be ldquodogmaticrdquo

9

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Low Maturity

10

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Med Maturity

11

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization High Maturity

12

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization BT

13

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization

I repeat

bull 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

ndash Donrsquot be ldquodogmaticrdquo

14

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

15

Fitness to perform (training) Performance Readiness

BufferPre-readiness

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

16

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Testing

17

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

The Role of Testing

Testing is key and often not utilized

ndash To hard

ndash To taxing

ndash Client doesnrsquot like

Testing to ensure

ndash MMP performance

ndash Power Duration and metrics (NOT to just maintain to

utilize)

18

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization of Data Analysis

19

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

20

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Key Focus

Base Periodndash Aerobic Fitness

ndash Economy amp Efficiency

ndash Stamina and Fatigue Resistance

Build Periodndash Energy ldquoUtilizationrdquo

ndash Mean Max Power Performance

ndash Cluster

Perform Periodndash Peak Performance

21

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

22

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina Fatigue Resistance

Muscular Endurance Limiter

Mental toughness

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Base Target

24

Tracking for plateau or diminishing returnsbull Review by weeks

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Capacity

25

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Fitness VO2max

26

World Tour Male

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Capacity amp

Time VO2max training (Season)

27

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Capacity amp Time

VO2max training (Base Compare)

28

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Workout

29

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Power

30

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development Power

31

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Aerobic Development CV

32

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Economy

The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute)

bull Gas mileage

bull Typically 70-80 watts per liter consumed per minute

bull Carbs are more efficient higher power outputs generally improves economy

bull Lower power output lower cadence is more economical

34

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Efficiency

The amount of energy produced divided by the amount of energy needed to produce work

bull Energy out energy in (x 100)

bull Can only truly be measured in a metabolic chamber

bull Cycling efficiency represents the link between ATP turnover and external power output

bull A more efficient individual will be able to produce a given power output at a lower metabolic rate

bull Efficiency is an element of economy

35

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Compare

Jane Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 80 of

Vo2max

bull Better Economy

Jill Rider

bull 55 kgs

bull Vo2max 60

bull 175 watts = 85 of

Vo2max

36

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Biomechanical Efficiency

Things that effect

bull Saddle Height

bull Cadence

bull Muscle fiber type

(biochemical)

Things that donrsquot

bull Crank length

bull Pedal position

bull Pattern of force (pedal

circles)

bull Not the ldquoefficiencyrdquo that a

lot of modern pedaling

systems are tracking

37

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Efficiency Work and Power

38

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Efficiency Work and Power

39

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Efficiency Work and Power

(Compare)

40

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

Fitness to perform (training)Goal Readiness for performance

training

Aerobic Development (capacity and power)Cardiovascular Development

(uptakeintake) Efficiency Economy (not pedaling efficiency)

Stamina

Fatigue Resistance

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Fatigue Curves

42

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Key MetricsTracking

bull Base vs Base

Thinking

bull Improvement

bull Causality

43

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Key Metrics

44

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Key Metrics

45

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Cluster

46

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

Periodization Breakdown

47

Fitness to perform (training)Goal Readiness for performance

training

Performance Readiness

BufferPre-readiness

Aerobic Development(capacity and power)

Cardiovascular Development(uptakeintake)

Efficiency Economy (not pedaling efficiency)Stamina

Fatigue Resistance

Anaerobic ReadinessFor performance

Anaerobic Capacity (some)

ldquoMuscular Preprdquo

Anaerobic PowerAnaerobic Capacity

Power amp Speed Event Specific

TrainingWin Training

INSIGHT Accelerated

QampA

48

INSIGHT Accelerated

QampA

48