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Training Articles |
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Performance
Manager Chart Explained Cycling Peaks Software
recently added an exciting new feature to their latest build
called the
Performance Manager Chart (PMC). So what is it
all about? Why is it so exciting? Why should you be paying
attention? ‘Cause if you want to get faster you should be
paying attention.
Training with a
power meter
gives you a clear picture of what went on during a single
ride or race. The downloadable data, when analyzed with
CyclingPeaks creates a huge amount of information - average
power, normalized power (Pn), intensity factor (IF) and
more. Andrew Coggan, Ph.D designed a metric called Training
Stress Score (TSS). CyclingPeaks will calculate a TSS for
individual workouts using ride data and your current
Functional Threshold (FT). TSS is a numeric measure of
training stress which is determined by how hard and how long
you were pedaling.
Read more >>
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Power Training Glossary
Here is a quick explanation of the many abbreviations used
in the world of wattage and training with power.
Read more >> |
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Ten
Ways to get Faster on your Bike this Spring Is this the
year you are going to get faster on your bike – a lot faster?
Late winter and springtime is the time to put in the big work.
There are many ideas to incorporate into your training plan
which can boost cycling performance. If increasing cycling
speed this spring is your goal then check through the list
below for ideas to boost your miles per hour.
Read more >> |
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Eleven Reasons to Give
Santa Why you need a Power Meter for Christmas
As the season
winds down, most athletes start thinking about how to get a
notch faster next year. Christmas lies at a time of year when
training volume is low and is the best time to introduce new
equipment into your life – how convenient! By now you must
have heard the buzz about power meters and owners raving about
them. It is the best training tool you can invest in after
hiring a coach of course! If you have checked them out then
you know they are a big investment, so here is a list of
reasons to tell Santa why you need one
Read more>> |
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Training
Intensity Guidelines
Follow the
guidelines in the table below to ensure you are training at
the correct intensity
View
table here >> |
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Speed
Recovery to Increase Performance Spring is the time
of year when many athletes ramp up their training, in
order to prepare for racing. Athletes should also ramp
up their recovery habits to stay in balance. Over reaching
is required to stimulate your body to adapt. Full recovery
is required to allow that adaptation to take place. Partial
or no recovery leads to partial adaptation, lack of performance
gains and eventually overtraining. Read
more >> |
Training
for 100 Mile and 24 Hour Racing Ultra-endurance
off-road events are increasing in popularity and availability.
Here is a list of things to test and perfect in your
training in order to successfully step up to the distance.
Read more >> |
| Interval
Training the Scientific Way The three main variables
to consider when designing a training plan for yourself
are frequency—the number of times you ride per
week, duration—how long each ride lasts, and intensity—how
fast you go. Many athletes have work and family responsibilities
that largely dictate the frequency and duration components.
This is “volume”—how many miles or
hours you ride in a week. The hard part to figure out
is the intensity component. What intensity should you
ride to make the highest intensity workouts—intervals—contribute
to making you a faster cyclist? Read
more >> |
LW Coaching Heart Rate and Performance Testing Guidelines
There are two
reasons to conduct cycling performance field tests:
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To set a performance benchmark
After
future tests you can compare performance benchmark data to
check you are improving or see if you are not improving and
need to make changes to your training plan. Keeping tabs on
performance benchmarks gives a good reality check. Maximum
distance ridden in 30 minutes is the performance benchmark
used for this training plan.
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To set training zones to follow during workouts
Average
heart rate from the final 20 minutes of a 30 minute time trial
is used to estimate lactate threshold heart rate and set heart
rate training zones.
Read more >>
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Power Based Training Levels
Functional Threshold is calculated by taking your 20 minute
time trial average power and multiplying it by 0.93. Then use
the table below to calculate your power based training levels.
Read more >> |
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If you have any
training questions, please ask them on my
forum |
