Creating A Plan That Works For You

Matt McNamara
Sterling Sports Group
What Well Cover Today
Season Overview
Goals & Priorities
Race Schedule
Training Progression
Technique & Tactics
Four Major Technique
Competencies
Four Tactical Core Concepts
Training For Cross
Terminology & Systems
Benefits & Models
Guidelines
Sample Files
Race Files
CX Training Files
Season Overview
Define Goals & Priorities
Top 5 events
Top 5 Goals & Priorities
Top 5 Challenges and Needs
Establish Race Schedule
When does your season start?
How many weeks to A events
How many races?
Schedule Training Progression
Are You Being Realistic?
Aerobic Base vs HIT Argument
Peaking or Steady Season?
Week To Week Variation
What is a reasonable weekly TSS?
Have you addressed your weaknesses?
How do you track your training?
CX Technique
Four Major Core Competencies
1. Mounts
Step On
Superman
2. Dismounts
Pre-Release
Clip Out
Step Through
3. Carrying The Bike
Shoulder
Suitcase
Run With It
4. Technical Sections
Barriers
Loose Earth wet, dry, sand, etc
Bumpy, Rough, Rooted
Wet, Slippery, Muddy
To Bunny hop or not
CX Technique
Additional Considerations
1. Momentum
Brakes?
Slow is smooth, smooth is fast!
2. Ride Calm
Manage Your Breathing and
Perceived Exertion
Know When You Are Burning A
Match
Try To Be Error Free!
3. All Conditions Riding
Mud dont steer too much
Sand never stop pedaling!
Bumpy slightly larger gear
4. Resources
Adam Myersons DVD
You Tube Links
Local Training Series
Local Team & Other Riders
CX Technique
CX Tactics
Primary Considerations
1. Start
Do whatever it takes to be on the first or
second row!
Gauge Your Start Effort easy to
overcook yourself!
Practice and Practice Some More!
2. Barriers
Pre Ride Course with a few race
speed efforts.
Carry Speed / Accelerate Through Barrier
How Fast Can You Remount?
3. Hills
Momentum Onto Climb
Use Upper Body
Gears Matter plan ahead
4. Technical Sections
Great Place To Make Time!
Leave A Gap Accelerate Into It
Trust Your Tires and Develop Your Skills
Dont Fight The Bike, Work With It
Approach Obstacles at 90 Degrees
Terminology To Know
Functional Threshold Power : Your best average power for 60 minutes.
Criticial Power: Your best average power for a given duration. Eg. CP60 60min/FTP, CP5 5min/VO2max,
etc
MAP/VO2max: Maximal Aerobic Power / VO2max true VO2max is Lab assessed. MAP/ VO2max Power can use
5-6 min power as proxy.
High Intensity Training (HIT): Defined here as VO2max and above
Steady State / Tempo: Longer efforts (> 10 - 20minutes minimum) designed to target sub-threshold aerobic
systems development
Sweet Spot / Hour of Power: Tempo efforts at, and just below, ones Lactate Threshold (HR or Power).
Typically it is described as 88-93% of FTP for power, or 84-100% HR - depending on calculation used
Lactate Threshold/MLSS/OBLA Intervals: Steady state intervals at/near your best 1 hour average power.
Goal is to improve tolerance of effort and system efficiency. LTHR doesnt change much, LT Power does.
Anaerobic Intervals: HIT Intervals designed to maximize efforts in the 30s 2min range. Require additional
recovery time to remain effective. Anaerobic Power is defined as
Neuromusclar Intervals: Designed to increase muscle contractile force and tax ATP/PC stores. Typical
duration is under 30s per repetition.
TSS - Training stress score. Invented by Andrew Coggan at the request of Hunter Allen, TSS puts a numeric
score on workouts normalized such that 100 TSS points = 1 hour at threshold.
Intensity Factor (IF) Intensity Factor. Derived from a baseline of 1.0 being equal to the same hour at
threhsold as TSS. Additionally, IF can be used to track actual vs desired interval intensity w/some correlation to
Physiological Systems being used.
Targeted Physiological Systems
8 12s ATP/PC System Short, very
high intensity efforts. Quickly replenished
(1/2 life = 30s). Forms the Neuromuscular
component
20s 90s Anaerobic Glycolysis akin to
the Kilometer time trial. Approx. 40-50% of
energy still derived from Aerobic
pathways.
90s 5min VO2max System Maximal
Aerobic Power (MAP). The limits of the
Aerobic System.
6min 1 hour Lactate Threshold Your
average HR for a 1 Hour Maximal Effort
will be approximately your LT Heart Rate.
Above LT you are on a limited clock!
Aerobic System The foundation of all
racing is a strong aerobic system. The
better your aerobic foundation the higher
you can raise the anaerobic systems
performance. Oxygen is always
contributing, but the rate and percentage
of the contribution varies by intensity and
demand
Advantages of Intervals
Be Aware of Overload!
Include intensity year round,
but with a base/build approach.
Periodization works!
Advantages
Improves race preparation
Allows for a larger volume of High
Intensity than continuous training.
Repeatable
Improved pacing for athlete
Track improvement across time (yr to
yr, etc) and systems (eg increased
power at LT)
Improves mental toughness of athlete
Controlled approach vs random train
how I feel
Physiological Improvements
Increased Plasma Volume
Increased Muscular Mitochondrial Enzymes
Increased Lactate Threshold
Increased Muscle Glycogen Storage
Hypertrophy of Slow Twitch (Type I) muscle
fibers
Increased Muscle Capillarization
Interconversion of fast twitch muscle fibers
(type IIb - Type Ia)
Increased Stroke Volume / Cardiac Output
Increased VO2max
Increased High Energy Muscle Phosphase
Stores (ATP / PCr)
Increased anaerobic capcacity (lactate
tolerance)
Hypertrophy of Fast Twitch (Type II) Fibers
Increased Neuromuscualr Power
Interval Models
Normally I use a mix of these to
create my workouts
Heart Rate Based is still a valid
approach
Power Model(s):
Critical Power
Power at X Duration
CP60 = FTP
Mean Maximal Power/FTP Model
A Curve of Expected Power
Often Associated with Physiological Systems by
Proxy (eg VO2max, Lactate Threshold to determine
training zones)
??
MAP/VO2 Based Ranges
Uses VO2max/MAP Power to set training zones.
Aligns well with research that typically measures effort
as a percentage of VO2max (eg LT = ~82-86% of
VO2
Power Pros:
Measures Work Done / Constant
Reflects what is actually happening
Year to Year Tracking
Power Cons:
High Entry Point for A System
Variability in data
Mgmt/Analysis of data
Heart Rate Model(s):
220 Age Model
220 Age = MHR. MHR x %s = Tx Zones
Inaccurate vis--vis true Threhsold
Karvonen Heart Rate Reserve
220 Age Rest HR x Training% + RHR = Tx
Zones
Better, but still an inexact estimate of a flawed
appraoch
Conconi Approach
Better still Test Based Approach
Establishes Threshold Point LT/OBLA/MLSS and
VO2max Power (if on a computrainer)
220 Age = MHR. MHR x %s = training zones
Inaccurate vis--vis true Threshold
HRM Pros:
Low Cost of Entry
Reliable / Proven approach
HRM Cons:
Time delay & decoupling
Impacted by fatigue and external factors
Relies on a fixed number to set most training
valuesbut a fixed number is transient.
Duration Specifics
Tempo Threshold VO2max Anaerobic Neuromuscular
Typical Duration 15 180min 10-60min 2 12min* 1 3min 15s 60s
Suggested
Work :Recovery
Ratio
Minimal if
possible.
1:1 for shorter 1:2 Initially,
change based on
fitness
1:2 is a good
starting point, but
can go either way
1:1 during reps
1:3 minimum
between sets
Primary Physiological
Benefit
Increased
Muscle
Glycogen
Storage
Increased
Muscular
Mitochondrial
Enzymes &
Lactate
Threshold
Increased SV
Increased
Cardiac Output
VO2!!
Increase lactate
tolerance
anaerobic
mechanisms
Increased
ATP/PC Stores
Improve
contractile force
Type I
Recruitment
Duration Contd
Starting Point for
Weekly Tx Time
Threshold VO2 Anaerobic NM Force
Beginner <60 min <30 min <5 min <15 min <15 min
Intermediate <80 min <40 min <7 min <20 min <20 min
Expert <120 min <60 min <10 min <30 min <30 min
MAP / VO2 Training
Build Training Golich Model
4-weeks of LT Development 2x per week
4-weeks of VO2 Development 2x per week on consecutive days
2/4 weeks of Anaerobic Development 2x per week consecutive days
1:1 work/recovery ratio on interval efforts
Build Training Thibault MAP Model
85 110% of VO2/MAP power level workouts not more than 2x per
week
45 seconds to 6:30 minutes duration depending on intensity
1:00 5:00 minutes recovery depending on duration/intensity
Build Notes:
Classic Approach - Schedule hardest workouts early in the week to
maximize neurological and psychological freshness
Variable Approach Modify training week to suit recovery eg doing a
hard LT, VO2, or NM effort when unrecovered is wasted time.
Stop intervals when power is unsustainable (eg 10% drop in avg power
on short intervals, 5% on LT level) . Can track decline w/watts or speed
Create training blocks of 3-8 days followed by rest to advance fitness
Track daily metrics like RHR, Psychological stress, etc.
Err on the side of recovery
Thibault MAP Model
30 1.05 0.95 0.90 0.85
29
28
27 1.00
26 0.85
25 0.90
24 0.95
23
22 1.10
21 0.85
20 1.05 0.90
19
18 0.95 0.85
17 1.00
16 0.90 0.85
15 1.10
14 0.95 0.90 0.85
13 1.05 1.00 0.85
12 0.90
11 0.95 0.85
10 1.00 0.90 0.85
9 1.10 1.05 0.95 0.90 0.85
8 0.85
7 1.05 1.00 0.95 0.90 0.85
6 1.10 1.00 0.95 0.90 0.85
5 1.05 1.00 0.95 0.90 0.85
4 1.10 1.05 1.00 0.95 0.90
3 1.10 1.05 1.00 0.95 0.90
:30 :45 1:00 1:15 1:30 1:45 2:00 2:15 2:30 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00 5:15 5:30
Recovery
Sets reps sets
4 1min 3min
3 2min 5min
2 3min 10min
1 5min n/a
Threshold Training
Chris is Over Threshold!
S.M.A.R.T. Training
Specific
Measureable
Attainable
Realistic
Time Sensitive
Frequency
Beginner 1x per week, start with 10
minute bouts and increase 2min/wk.
Recovery = interval length
Intermediate 2x per week, separated
by a day or so, recovery limited to 10-
30% of interval length (eg 2-6:00 on a
20min interval)
Advanced 2x per week, can be back to
back can be done 3+ times per week
with recovery. Minimal recovery (eg
2min on 20min interval, 1:30 on 15min).
2x20, 3x15, 1x60 variants on a theme,
that being training at or near ones
Lactate Threhsold in order to increase
development of the physiological
systems therein. Among the benefits of
this type of training are increased
muscle glycogen storage
Threshold Training
Chris Is Still Over Threshold!
Variations
Sweet Spot 88-93% of FTP for an
hour! Great way to see gains.
Criss Cross
Alternate between Zone 3 4 initially to help
pacing.
Zone 4 5 Criss Cross great for race
simulation
Multi-Format - include different
systems. Can be structured as 2-a-
days for added fun!
Advanced Increase total workload in
Kjs to match event needs. Add HIT
Intervals on top of that for race
simulation workouts.
CX Specific Intervals
Love To Suffer!
Race Starts & MAP to LT
Classic Race Winners Model
15sec @ 300% FTP
15sec @ 200% FTP
5 12min at FTP/Race Pace, recovery ratio 2:1
Know your ability! 300% is ambitious for most.
200% for 30s is more achievable?
MAP to LT Model
MAP Power for 2:00, then drop to FTP for 10-
14 minutes.
Start with 1:00 at MAP and work up to 3:00
1:1 recovery initialy. As you improve, decrease
recovery time
Other Race Simulation Intervals
:30/:30 VO2s
Variable Cadence, working to reach MAP
Add mounts/dismounts to simulate CX
Tabata Type Efforts
20s ON / 10s OFF repeat 6x, recover
Limit yourself to 2 4 sets, itll be plenty!
FTP Coastdowns
2 :00 3:00 at FTP then coast til watts drop ~3-
5%, then SPRINT them back up to FTP (as a rolling
average), coast down again, repeat for 10:00 +
Race Start Example
Bad First 10 Minutes
Total Duration: 10:00 Intensity Factor: 1.10 Variability Index: 1.06
Cadence Average: 82rpm Wavg: 324W Wnorm 343
First 30s @ 509Wavg, ~149% FTP, 127% MAP
First 1:00 - @322Wavg, ~1% FTP, 95% MAP
First 5:00 - @347Wnorm, 340Wavg, ~102/100% FTP, 106/90% MAP
Race Start Example
Good First 10 Minutes
Total Duration: 10:00 Intensity Factor: 1.25 Variability Index: 1.15
Cadence Average: 79rpm Wavg: 336W Wnorm: 383W
First 30s @ 666Wavg, ~178% FTP, 166% MAP
First 1:00 - @540Wavg, ~158% FTP, 135% MAP
First 5:00 - @425Wnorm, 360Wavg, ~125/105% FTP, 106/90% MAP
MAP to LT Example #1
FTP Estimate: 320W
Total Duration: 13:00 Kjs: 278 TSS: 27.9 VI: 1.02!
Intensity Factor: 1.136 Wavg: 357 Wnorm 363
MAP 2:00 @400Watts, 125% of FTP / 100% MAP
FTP 11:00 @ 358 Wnorm, 349Wavg, 112% FTP 87% MAP
Last Minute 1:00 @ 462Wavg
MAP to LT Example #2
FTP Estimate 320W
Total Duration: 14:02 Kjs: 272 TSS: 26.7 VI: 1.06!
Intensity Factor: 1.07 Wavg: 323 Wnorm 342
MAP 2:00 @ 396Watts 124% FTP, 99% MAP
FTP 12:00 @ 330 Wnorm, 312Wavg, 103% FTP / 83% MAP
Last Minute 1:00 @ 459Wavg
Steady State / MLSS Example
3 sets at 100 110% of FTP/MLSS
Total Duration: 55:55 Kjs: 866 TSS: 100.7
Intensity Factor: 1.039 Wavg: 258 Wnorm 322
#1 13:35 @357 Wnorm IF 1.15 285Kj
#2 - 14:44 @ 326 Wnorm IF 1.05 283 Kj
#3 - 13:54 @ 353 Wnorm IF 1.14 284 Kj
Threshold Razor Example
30 Minutes ~90 95% of FTP/MLSS
Total Duration: 30:00 RPM: 79 Kjs: 505 TSS: 46.9
Intensity Factor: 0.96 Wavg: 280 Wnorm 290 VI: 1.04
First 5min @265 Wnorm IF 0.88 RPM: 92
Middle 10min - @ 284 Wnorm IF 0.945 RPM: 80
Last 10min - @ 317 Wnorm IF 1.05 RPM: 72
MAP / VO2max Sample
5 x 1:30min @ 110% MAP w/3min Recovery
Total Duration: 20:00 Kjs: 219 TSS: 100.7 Intensity Factor: 1.039 Wavg: 178 Wnorm 319
FTP 320W MAP 400W
#1 1:29 @441 W IF 1.422 39Kj
#2 1:29 @ 441 W IF 1.402 39Kj
#3 - 1:31 @ 406 W IF 1.323 37Kj
#4 1:14 @ 443W IF 1.454 33Kj
#5 1:18 @ 379W IF 1.39 30Kj
Mediocre Pacing!
MAP / VO2max Sample
9 x 3:00min @ 85% MAP w/3min recover
Total Time: 55:44 Kjs: 618 TSS: 75.8 Intensity Factor: 0.90 Wavg: 185 Wnorm 258
FTP 285W MAP:370W
#1 3:02 @ 305W IF 1.05 56Kj #2 3:02 @ 311W IF 108. 57Kj
#3 2:58 @ 312W IF 1.09 56 Kj #4 3:00 @ 314W IF 1.10 56Kj
#5 2:58 @ 316W IF 1. 10 57Kj #6 3:02 @ 311W IF 1.09 57Kj
#7 3:02 @ 307W IF 1.06 56KJ #8 2:58 @ 314W IF1.09 56Kj
Better Pacing!
Sweet Spot Training
60:00min @ 88 - 93% FTP w/15s x 550W every 3min
Total Time: 1:00 Kjs: 1088 TSS: 93.5 Intensity Factor: 0.967 Wavg: 296 Wnorm 305
FTP 325W MAP:380W
Tempo Building
2 x 60:00min @ 85 - 88% FTP w/15s x 550W every 3min
Total Time: 120:00 Kjs: 1808 TSS: 156.6 Intensity Factor: 0.88 Wavg: 250 Wnorm 265
FTP 300W MAP:400W
#1 59:56 @ 252W / 269Wnorm TSS: 80.1 IF 0.89 906Kj
#2 59:58 @ 250W / 262Wnorm TSS: 76.0 IF 0.87 899Kj
Good Race Level Volume!
Thanks For Attending!
Questions & Feedback
www.SterlingWins.com
References
Coggan, Allen. Training and Racing With A
Powermeter
Coyle, Edward. Very intense exercise-training
is extremely potent and time efficient: a
reminder. J Appl Physiol 98: 1983-1984, 2005
Howe, Charles The Road Cyclists Guide To
Training By Power, 3
rd
Edition, June 2007
Reilly, Thomas. Physiology of Sports