Fortiori Design LLC
Registered: 1355349061 Posts: 1,530
There are some basic guidelines based on physiological reactions as well based on statistical information.
Here the 2 most common questions on what intensity do I start a TIP and what step increase for 1 load. Cycling ( wattage trainer test : You, in most cases , have some information form your client. If not , make a a day before or 1 -2 hours before a short simple load assessment just using wattage. Here if you have some information. a) Take the wattage your client can maintain 5 - 10 min long without killing himself , but very hard. Example. 1 300 watt: Now you take 30 % of this " max " load. This is your start wattage = 100 watt. There is a physiological reason behind ,we can once discuss later. For the moment just take the number. So start load 100 watt. most likley end load in a TIP 300 watt +- The watt range is 200 watt ) 300 - 100 = 200 ) This load you divide by 4 = 200 /4 = 50 this is your step increase. Result 100 watt./ 150 watt /200/ 250 /300 / + possibly a start to the next 350 This will give you 5 +- steps. The first 2 are below the statistical 50 % VO2 information or below the 50 % " max Watt. This will allow enough time 22 minutes for physiological reactions like CO , VE and vascular reactions to take place to react and adapt to load. This way we get a lot of information on this systems as well as on recovery. Remember , we not look at load alone, we look as well on reactions as we deload and reload, as this gives us a hint on how the systems work, when there is no activity involved. Delivery versus utilization reactions in this stage of the assessment. Example 2. 15 - 10 min load is 200 watt. So possible endload 200 watt. 30 % = +- 70 watt. Start watt 70 , Wattage range 130 / 4 = 30 + watt step increase. Protocol 70/100/130/160/190/ 210 If you work with FTP you use FTP as the guide. FTP 60 to be specific.. If you sue FTP 20 than follow A. Hunters recalculation for an estimated FTP60 value So FTP 60 is 210 Watts. This value divide with 2 = 105. Take a straight number if your wattage only adjusts by 10 wattage. Now 105 is start wattage. Range to FTP = 105 / 2 is step increase. So protocol will be. 100/ 150/200/250/300 Next up I will show the "cook book " for running. If we have speed skater please email me as well when we have cross country skiers or rowers. Over time we will show " cook books " for TIP in many different sports.