cyclocross specific training mcnamara
TRANSCRIPT
Creating A Plan That Works For You…
Matt McNamara
Sterling Sports Group
What We’ll 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 TechniqueAdditional 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 – don‟t “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 TacticsPrimary 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
Don‟t 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 doesn‟t 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 system‟s 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 PhosphaseStores (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-à-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-à-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 values…but 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 Cont’d
Starting Point for
Weekly Tx TimeThreshold 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 Model4-weeks of LT Development – 2x per week4-weeks of VO2 Development – 2x per week on consecutive days2/4 weeks of Anaerobic Development – 2x per week consecutive days1:1 work/recovery ratio on interval efforts
Build Training – Thibault MAP Model85 – 110% of VO2/MAP power level workouts not more than 2x per week45 seconds to 6:30 minutes duration depending on intensity1:00 – 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 Model30 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 = ½ 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 (eg2min on 20min interval, 1:30 on 15min).
2x20, 3x15, 1x60 – variants on a theme, that being training at or near one‟s 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
Kj‟s 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 VO2‟s 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, it‟ll 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 ExampleGood 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 #1FTP Estimate: 320W
Total Duration: 13:00 Kj‟s: 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 #2FTP Estimate 320W
Total Duration: 14:02 Kj‟s: 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 Example3 sets at 100 – 110% of FTP/MLSS
Total Duration: 55:55 Kj‟s: 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 Example30 Minutes – ~90 – 95% of FTP/MLSS
Total Duration: 30:00 RPM: 79 Kj‟s: 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 Kj‟s: 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 Kj‟s: 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 Kj‟s: 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 Kj‟s: 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, 3rd Edition, June 2007
Reilly, Thomas. Physiology of Sports