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September 2007

September 2007. What to Do?. Learn Features Watch Self Testing & Tracking Training Racing. Key Features. Calibration Trip Reset Interval (time, distance, average power). Watching. Over time and main sets Hills and rollers Fading Spiking HR Lag (short-term and chronic). Testing.

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September 2007

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Presentation Transcript

  1. September 2007

  2. What to Do? • Learn Features • Watch Self • Testing & Tracking • Training • Racing

  3. Key Features • Calibration • Trip Reset • Interval (time, distance, average power)

  4. Watching • Over time and main sets • Hills and rollers • Fading • Spiking • HR Lag (short-term and chronic)

  5. Testing

  6. Testing – 1 • Aerobic Threshold (VT1) • Max Aerobic (VT2) • Functional Threshold (FT)

  7. Testing – 2 • Flat or increasing power • HR stability • Separate vs. inside long workouts • Position inside long workouts

  8. Training

  9. Training – 1 • Endurance • Race Simulation • Functional Threshold • VO2

  10. Training – 2 • Specificity – Consider Why • Variation – Continuous Adaptation • Preferences – Limiters

  11. Training Endurance • Simple Blocks • 12/3s (Steady 12s and Tempo 12s) • Change Up Intervals • Triple 3s

  12. Training Race Sims • Specific (duration, effort, terrain) • Continuous • Hydration & Nutrition • The 5% Test

  13. Intense Training • (4 to 10) x 4 w/ ↑RI at 85-115% of FT • (2 or 3) x 8/4 @ 95-110% of FT • (1 or 2) x 20/5 @ 90-105% of FT • (15 to 30) x 1/1 @ 100-115% of FT

  14. Interpretation • Average Power, Workout • Average Power, Interval • Power to Heart Rate • Normalized Power

  15. Racing

  16. Racing – 1 • Learn to perform under your limits… • …before seeking to push them • HIM Benchmarking (HR, AP) • HIM run within 10% of fresh

  17. Racing – 2 • Limits (Effort; Heart Rate; Power) • VO2 / FT / Aerobic Threshold (VT1) • Easier than “best” training performance

  18. Athlete Comparisons • Against Self vs. Others • Actual vs. Goal Performance • Reporting Bias • Size Matters • For The Ladies

  19. Equipment Comparisons • SRM / Ergomo / PT / Polar • Cost & Value • Ease of use • Racing • Accuracy

  20. The Bottom Line • Better Decisions • Fewer Mistakes • Track Fatigue • Track Progress • Track Pacing

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