Case Study
Once I reached my maximum power outage and could go no further, the CTS staff was able to give detailed reports on how my body responded to stress and, more importantly, how I could use this data to create specific training plans to maximize cycling performance. I learned that by knowing one’s VO2 max, and especially personal lactate and power thresholds, an athlete can adapt a training regimen to maximize performance. For example, by training just under my LT using specific power ranges, I can maximize my body’s endurance and strength performance and teach it to use fat stores more efficiently.
The second session was a swim analysis at the Olympic Training Center pool with USA Triathlon Resident Swim Coach Mike Doane. Mike used various high-tech video cameras to analyze my swim stroke from different angles, providing immediate feedback as I swam laps. He could immediately try to correct various issues by using the video and interactively drawing on his iPad to explain what I was doing wrong. He patiently described why things were inefficient and how it would hurt performance if not corrected.
After discussion, he had me perform various swim drills that I could use to help correct the inefficiencies as well as to keep them from creeping back into my form. Without this swim analysis, I would continue to swim with inefficient form thus decreasing performance and running a higher risk of injury as my training ramped up for various events. I continue to incorporate these drills into each swim session to help correct my over rotation and to have better head and feet position in the water. I believe what I learned from Mike helped me beat my swim PR at the HITS Half Triathlon in Grand Junction, Colo., by 3 minutes, finishing in 34:33.
For the third session and most recent session, I was paired up with CTS Pro Coach Lindsay Hyman for a bike handling skills clinic. Lindsay and I discussed finding the correct body position on the bike, picking the most efficient (and safe!) path and looking back while riding. We rode through Garden of the Gods while she critiqued my body position and chosen line of descent, while providing tips on things I could do to improve.
We then found a grassy park and practiced turning and other basic road cycling skills. While riding, we worked on balance by reaching over and picking up water bottles on the ground as well as bunny hopping over objects. Although I consider myself a fast and skilled mountain bike descender, this session was still valuable as it forced me to practice specific skills for road biking which I am less experienced with.
In addition to the sessions I’ve summarized above, I paired up with Nicole Drummer from Neo Endurance Sports (
www.neoendurancesports.com), a USA Triathlon Level I Certified Coach and USA Cycling Level III coach, to help me with my training. Nicole used the CTS lactate threshold and VO2 max cycling data and swim analysis drills from Mike to provide a detailed training plan that was tailored to my current physical shape and skills, as well as my busy family and work schedule.
Nicole helped me reduce my overall training time while increasing overall strength and performance. I fully credit Nicole with helping me complete my second Leadville Trail 100 MTB, beating my first attempt by 40 minutes, even though my available hours for training were reduced due to other obligations. Thanks, Nicole and USA Triathlon Magazine!
ESSENTIAL BIKE HANDLING SKILLS
Carmichael Training Systems Pro Coach Lindsay Hyman emphasizes that practice makes perfect and offers these tips to strengthen your cycling for race day.
1. Know your skill level. Be aware of what you and your bike are capable of doing so you can be in complete control. The more control you have over your bike, the less you’ll worry about what’s going on outside of you.
2. Practice in a race-based setting. Simulate race-day conditions including the bike, turns and descents. The confidence gained from practicing these skills will give you more power on the bike.
3. Learn when to be in your aerobars. If you’re climbing up a hill at less than 12 mph, it’s better to come out of your aerobars so you can get more power. If you’re racing down a steep, windy descent, it’s best to be by your brakes to stay in control of the bike.
4. Be familiar with the course. Study the course and ride it if possible to help form a game plan.
44 USA TRIATHLON FALL 2013
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