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Optimize Your Training: Insights on Testing, Tracking, and Racing Performance

Enhance your athletic performance with this comprehensive guide focusing on essential training techniques. Explore key features such as self-testing for aerobic thresholds, functional thresholds, and various workout strategies. Learn how to calibrate your training sessions, set intervals based on time and distance, and monitor your progress over time. Gain insights into racing simulations, endurance training, and nutritional strategies to support your goals. Equip yourself with the tools to track fatigue, interpret power and heart rate data, and make informed decisions for continuous improvement.

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Optimize Your Training: Insights on Testing, Tracking, and Racing Performance

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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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