The Tests We consider both of the tests we utilize to be excellent workouts as well. Therefore we prescribe them in a normal training week, several days apart. The first test is an 8-minute maximum effort test. The athlete performs an 8-minute time trial at maximum effort. We coach the athlete to go at max effort, but to ramp slightly during the test. We want the athletes to finish strong, rather than have to hang on at the end. The average power from the test then gives us maximum sustainable power output, and the highest heart rate seen during the test gives us the maximum sustainable heart rate. Notice the word “sustainable.” This is important. This is not max heart rate or maximum capable power. This is a level the athlete can sustain for several minutes. We then apply zones to the test.
The second test is the functional
threshold power/threshold heart rate test. Many coach’s will utilize a test anywhere from 5-20 minutes long at maximum effort for that time period, and then apply a conversion formula to the results to back in to threshold variables. We do not do that. We have our athletes perform the test for 60 minutes to arrive at threshold power/heart rate. That sounds like a tough test – but let’s hold on a second here.
ZONE 1 (RECOVERY) 50-60 percent of peak heart rate, 35-45 percent of maximum sustainable heart rate.
ZONE 2 (GENERAL ENDURANCE) 60-70 percent of peak heart rate, 45-65 percent of maximum sustainable heart rate
ZONE 3 (TEMPO) 75-85 percent of peak heart rate, 65-80 percent of maximum sustainable heart rate
ZONE 4 (THRESHOLD) 85-95 percent of peak heart rate, 80-95 percent of maximum sustainable heart rate
ZONE 5 (MAXIMUM SUSTAINABLE HEART RATE/POWER) 95-105 percent of peak heart rate, 95-100 percent of maximum sustainable heart rate
I won’t lie – when talking to athletes about this test I sometimes get a deer-in-headlights look. But that is before they do the test. After the test is complete, they realize what a solid workout they just performed, how it made them mentally tougher and how they know exactly where their threshold abilities lie. I have seen athletes come out of this test with a real heightened level of confidence just from doing it. As their coach, especially if they are Olympic-distance or 70.3 athletes, I know exactly what I’ve got to work with.
The Lab
At this point you may be asking – what about the lab? The blood? The ventilation mask? Those are all fine tools, but remember the goal of what we are trying to accomplish here – easy to administer and easy to repeat consistently. Running back and forth to the lab every 2-4 months will become time- consuming and expensive. The tests I have noted above are proven
to be remarkably consistent with the lab. Not to mention, your athletes will expect you to be at the lab with them. This is not likely the best use of your coaching time. I do recommend for your athletes that might not have power output capabilities – buy a Computrainer. They offer a great coach’s discount and it makes the testing accurate and easy. Your Computrainer should more than pay for itself.
Application You may have heard this quote about multisport coaching: “Multisport coaching is neither an art nor a science, it’s an art based upon a science.”
The application of your field test results
is where we as coaches become artists. Remember at this point you have four variables at your disposal:
• Maximum sustainable power • Maximum sustainable heart rate • Threshold power • Threshold heart rate
How you craft your athletes program will be based upon a myriad of factors. I consider some of the most important factors to include:
• What is the athlete’s experience level with the sport of cycling? An inexperienced cyclist needs to focus more on general endurance and pedaling/bike handling
Philosophy of Application It would be very politically correct for me to make the following statements in relation to your field test results and how you apply them to an athletes program:
• “Build a large volume of Zone 2 work in the offseason to develop the athlete aerobically.”
• “Spending a considerable amount of time slightly below threshold will build the ability to athletes ability hold their threshold longer.”
• “Spending time above threshold for 3-6 weeks leading up to an event will make the athlete faster.”
• “Zone 5 training is crucial for the sprint distance athlete, but less important for
PERFORMANCECOACHING | page 9
skills, whereas an experienced cyclist would specifically look to focus on max power and specific threshold training.
• Where is the athlete in their ATP (annual training program)? Early in the season is a great time to focus on sports-specific strength and general power, whereas threshold abilities become crucial as your approach race season and major events.
• What distance of racing is the athlete preparing for? An iron-distance athlete needs to build a large base of mileage, whereas the Olympic-distance athlete needs to progressively become more and more comfortable in Zone 4.
• What are the athlete’s strengths and weaknesses in relation to the test results and to the sport of cycling in general? With a less experienced cyclist on a well-written program, double-digit improvements in both variables can be expected after 12 weeks of progressive overland and recovery. A more experienced cyclist should focus more on maximum power ability in order to be able to reap continued improvement. Another important variable to look for over time is the closing down of the HR gap between threshold and maximum sustainable. This represents your athlete being able to “push the pace” better over longer distances.
• Is cycling a considerable strength or weakness for the athlete in relation to swimming and running? An athlete with a strong cycling background will want to maintain their specific workouts that will directly affect their racing, while focusing more heavily on other disciplines.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16