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Development Team Member
Posts: 65
Question...I have a number of athletes training for Ironman.  When we bike test and use the protocol to determine wattages for a few of the strongest, most experienced cyclists I am finding large jumps in watts between steps.  

For example one cyclist that can lactate test to 380 watts, I used 345 x 30% = 105 watts to start with 345-105=240/4=60 watt steps.  On a first test this athlete had a top end zone 2 of 225 watts.  However through discussions this athlete felt going from 225 to 285 watts was a huge jump and thought we might be missing something; possibly the top end of zone 2 should actually be somewhere between 225 and 285 watts.

So.......would it make sense with an athlete that we have a baseline test on ie: all 4 zones and who is training to race in a very specific area ie: Ironman top end zone 2 that we construct a more specific test that would hone in on a more exact heart rate that the athlete is oxygen dependent, fat burning.

It might look something like this for our example athlete:
because we are not looking for homeostatic disruption this athlete could warm up then do a series of 5 minute stages starting at 195 watts and increasing by 10 watts per step until we see the tell tale drop in SmO2.

Thoughts and comments from anyone would be appreciated.
Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
Sandy great comment  and ye  a  good way to go. The 5/1/5  with the formula  you have is the initial  bit assessment to see, where  and  what may be limiter  and compensator.
  Once you have this established you can  as  you  suggest  create  an individual  load  idea  . The key is to  keep the 5 min steps  going.  You  can than go to   5 min steps  . The  10 watt may be  on the low  end  so  perhaps    20 watt step increase may be a  nicer  way to see the actual steps  and changes.
 The key in this loads  is less the SmO2 trends  but rather the  delivery  reactions over the tHb  information.
 If you can sent me a  classical  5/1/5  from one of your clients  and you add  a  5 min steps tests  of your ideas  than we  can look at this closer  and  discuss on   positive    and non existing ideas we where looking for.
 If you use the  Peripedal software  than  convert the  data's  to the  MOXY files  where HR is included.  But yes   that is  exactly what we look for  experienced  MOXY user like   you  helping  us  to  get feed backs   from the experience  you  gained  over all your  years as a top coach.
 Thanks so much  and I look forward  to give you  decent   constructive feed backs.
  One part you  can start to  add is.  Fix  one MOXY  on a non involved muscle   . In bike  and running on the delta  pars  acromialis  and you will be surprised  what  we  can get out of this as well.
.  Than  make a  5/1/5  swim  assessment  so you have the information in every sport . The swim  you can do as a  300 m  step  1 min rest  so times  will get somewhat shorter  but   not problem for what we  do.
 So you  can use a pacing program  with either stroke  pacing or you  can  use  breathing pacing or  you simple let the feeling work  so swim300 m take the time   which will give a speed  and see  initially what happens.
 We  as well have a pacer program so the coach could  walk on the pool deck  with the needed  speed  and the swimmer  just follows  his pacing.
 If you need more  for this  and pacing program  e mail  and I  can try to help.
 Cheers Juerg
Juerg Feldmann

Fortiori Design LLC
Posts: 1,530
S. M  here an add on.  If  we do "race specific " testing we  test  during a race.
  This way we can see  what is happening and than based on this information we  can design a  short term race specific  program. We make a differentiation between functional workouts  and structural workouts.
 In short.
 Functional workouts  are  stimuli, who use what you have  on structural  ability  and you try to increase the %  of  usage  from  what you have  for the moment.
 It is  basically up regulate    from where you are to a higher %  of  what you  have.
  Structural training on the other side  has to  goal to actual increase  structural components  like  more  blood vessels  ( vasulcarisation)  better bone density ,  better    ROM in certain  joints. Longer muscles,   and so on. So you  actually in  simple terms  build  something you than  can  maintain  and  even increase.  Functional   workouts show relative fast improvement in performance but are not long lasting. Structural improvement go slow but keep the structure  if properly maintained.
 Hope this makes  sense.
. So in a race assessment we  can see    in  many cases , whether there is a functional limitation    and or a structural limitation  and based on this we    have  less expectation or  can  expect   more in a short term.

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