Presentation on theme: "www.velocitycoaching.co.uk I have trained and advised 100’s of athletes from club riders to County champions and National age category winners. I have."— Presentation transcript:
I have trained and advised 100’s of athletes from club riders to County champions and National age category winners. I have never once failed to improve any rider I have worked with-regardless of age or experience – a record I am very proud of. As a coach I tell my athletes there is no such thing as luck – just good preparation-their testimonials say more about me and my methods than I ever could – train hard/smart – rest harder and more power/speed WILL come.
An introduction to TT racing showing you how to get the most from your training-racing and equipment
Laying down a measurable and repeatable marker-will give you real world data – proving your training is working and leading to greater strength/fitness adaptations…MAKE YOURSELF ACCOUNTBLE!! How can you know what your aiming for-unless first you know where your aiming from?
Simple-pedal as hard/fast as you can for 20 minutes –record your av speed/power you have your base line. The 20CP/CS Test Make sure you warm your turbo up for 5min at 18-20mph-use same push on force and psi in rear tyre say 1 turn and 100psi.Always calibrate the same so from 25mph to zero is always consistent-time wise.
Lifting watts not weights We overload a muscle with more weight then allow it to adapt/recover – where it gets bigger/stronger. We overload our legs with more watts-increasing time – actual watts or decreasing recovery all lead to overload. Adaptation/recovery is where ALL strength/fitness is gained!
The reason this is so effective is down to the fact that it is hard enough to stimulate FTP but not so hard that it would take to long to recover from. So this routine can be done 2x in a week where riding at 100% of 20min CP depending on the individual may not and could lead to over-training and a plateau in performance. In essence 8o minutes spent at 85% of 20min CP will produce more gains than minutes at 100% of 20 min CP. A real case of less is more where the quality is high and the recovery maximal. Used in conjunction with one long ride a week with a good tempo block in the middle-the results that can be achieved are quite startling.
A a more forward position in excess of 78 degrees has been proven the most efficient for power production. Hight-heal on pedal-leg straight no hip tilt-good start. Neutral or slightly turned in-with the cleats positioned as far back as possible for best results. To arrive at an aero position – bars should be set between 8-12 cm below saddle height.width should be as narrow as possible-which for broader riders may also mean bringing elbows further forward.
By getting your upper body/chin within the 2-12 cm saddle zone and reducing frontal area. Getting your body aero and narrow at the front has the biggest impact on your TT performance and times.Which means you will be faster into a block headwind for less effort!
HOW A POSITION MORPHS OVER TIME
Pressure is often down to individual preference but the individual is not always aware of the scientific data! Scientific tests conclude that 120 PSI is best on rougher surfaces and PSI on super smooth surfaces. Tubs are faster-fastest tub-Veloflex Records – Clincher-Vittoria-CX
Eat your last meal 3-4 hours before the event Keep hydrated throughout the day-if its hot use electrolyte drinks to replace salts/minerals Mix carbohydrate with protein 20g/5g ratio before and 20g/8g ratio after a race/hard session. Take a gel/caffeine gel 5-10 minutes before the race in events up to 25 miles. Tonic water with quinine-magnesium phosphate tablets and calcium/magnesium tablets are proven anti cramp fighters.
THE PERFECT RACE WARM UP 5 MIN EASY PEDALLING 5MIN 30-SEC 5 MILE RACE PACE OR 110% OF 20CP/CS – 30SEC 50% OF THIS SPEED/POWER 5MIN EASY ROLLING 5MIN 30-SEC 5MILE RACE PACE OR 110% OF 20CP/CS – 30SEC 50% OF THIS POWER/SPEED TAKE GEL AND HEAD FOR LINE WITH 2/3 MED GEAR 30SEC SPIN OUTS Job done – you are now primed and ready to unleash a whole tin of whup ass on yourself and existing PB!!
THE HOLY MANTRA OF TIMETRIALING! DON’T START TO HARD DON’T START TO HARD!!! PRACTISE WHAT I PREACH – I am amazed by the fact that people never break a race down – get the crucial start right and THE REWARDS WILL BE INSTANTANT! THIS IS THE ONLY TIME I WILL ENDORSE THE USE OF A HR MONITOR- FOR FIRST 3-4MIN THEN IGNORE!
Use a decongestant-nasal spray-to clear airways Have a thorough warm up of at least 20 minutes to include 2-3 race pace efforts Think positive thoughts ! Set off in a med gear not a big one! Don’t start to hard! Build up your speed to race pace over the first 3-4 minutes Work harder on drags-hills Find your optimum gear and stick to it Don’t jiffle and fight the bike Don’t get distracted! - Concentration is the key!
SO HOW DOES IT FEEL TO RACE RIGHT ON THE LIMIT OF YOUR CAPABILITIY?
Coggan's Power Training Levels Threshold Power = 300 watts Purpose% of FTPWatts 1Active Recovery<55%165w Taking your bike for a walk! 2Endurance>75%225w All day pace. 3Tempo>90%270w Chain Gang pace. 4Lactate Threshold>105%315w At or around 25m TT pace 5VO2max>120%360w 3-8 minute interval pace 6Anaerobic121%+360w+ Flamme Rouge SHITS intervals 7Neuromuscular >1000w? Jump Intervals
It is not possible for everyone to train with power, so I thought I would formulate a training session that you can base around av- speed/power.This would give everyone chance to feel what there optimum 10 mile TT pace feels like which will enable them to gauge there effort better-especially at the most crucial point in a TT the beginning! THE SESSION 10-15min warm-up, during which you should gradually increase the heart rate to within 5 beats per minute of the average heart rate from your ten miles time trial test. 5min riding at the average speed from the ten miles time trial. 5min riding at about 50% of ten miles time trial speed. Repeat the work / rest periods three to six times. 10min warm down. This session can be done on the road or the indoor trainer.
It is possible to test out your aero position And equipment using your power meter. You must find a quite stretch of road and then averaging the same speed over the same distance you can see whether you needed more watts or less watts to do it.you will need to do at least 3 runs per test. Bottom line, less watts means your more aero or those wheels-helmet new bars and skin suit made a real difference to performance and provide an invaluable tool and feedback for those who are serious about getting as fast as possible against the clock.