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

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

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

Training

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

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

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

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

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

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

Racing

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

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

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

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

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