Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
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Coach Wharton
14:27

Pacing Yourself For the Critical Power Tests

Power Testing is an important and exciting week! 
15 - 1

This week, we are going to determine just how effective this last block of training really was. If you are new, this a chance to establish a Critical Power and Anaerobic Capacity baseline.  You will be performing a three minute, eight minute, and thirteen minute test over two separate days. On Monday and Tuesday, we will be performing the 13 minute critical power test, and on Wednesday and Thursday, we will be performing the, eight minute and three minute tests. The goal here is to make sure that the tests are performed as hard as you possibly can perform them. You are trying to generate as much power as possible over those periods of time. These will be performed on a 2% slope, and they will be self – paced.   This is what you will see on your screen during the tests.

Thirteen Minute Critical Power Display v2
 

If you have never done power testing before -   Getting a power testing session under your belt  is especially important for you as we will finally be able to get your accurate Critical Power (CP), and find out where you are performance-wise, so we can measure your progress going forward. We will walk you through it and explain everything.   Your goal is to get the experience of your first power testing session and practice pacing, smoothness and using your gears and cadence to generate power over the duration you are testing.

For those who have tested before- this is a chance to try and beat previous records and measure progress. 

Pacing Strategies. We experimented with different ways to attempt to get the highest average power. In the past I have advocated that you start a little bit easier, and should try finish strong.

The goal for these tests will be to maintain an even power out. I will be giving you each a goal, based on your numbers during last week’s 3 and 8 minute Pre-Test intervals, and other data from the PerfPro analyzer software. You will attempt to find a power output you can maintain without having to slow down for most of the test interval.  The graph will look flat for a longer period of time.  In the last 90 seconds, you will start to push it.  Your power should continue to ramp up during this time until the end of the effort, when you should feel like you are unable to go much harder. Again - LEAVE WITH NOTHING LEFT!!!

Here is an image to show you what I mean… Pay attention to the Red Line. This is an Exponentially Weighted Moving Average, and it shows you your "Real Time" metabolic effort in watts.
Rising Intensity Version 2 on 13 minute test

Focus this week on maintaining a STEADY POWER OUTPUT for most of the test, following the wattage goal set for you by Coach Wharton. Then, with roughly 90 seconds to go, up the cadence, up the power, and shift to get as much out of your system as possible! It’s literally “CRITICAL” that you do so! It is, after all, a “Critical Power” test!

We have to get EVERY KILOJOULE of energy out of you, in order to get a good value. The more information we get, the better we can gauge progress, and capacity. We want your weekend rides to be more enjoyable, and will do everything we can to help you continue to improve your fitness and cycling knowledge, through the studio, software, and testing.

Here are some cool things we will know about you as a cyclist at the end of your power testing session.

·         Your Critical Power Number (CP, or FTP) – This is the number on your display. It is individual to you and determines how much load you get during your workout. 

·         Your Power Duration Curve -  This will reveal to us an accurate estimate of how much power you can produce during different durations.  For example, how much power you produce if you were to go as hard as you can for 2 minutes, or 4 minutes, or 10 minutes, or 50 minutes, without actually having to do a max effort for that duration. 

·         Your W prime  - This gives the coaches at CCD a better idea of what your capacity is to do shorter, harder intervals above CP, and recover from them.

I would wish you Good Luck, but you don’t need it!

You have
  • SKILL...
  • KNOWLEDGE... and
  • GOALS to GUIDE YOU!

See you at the studio!

 

PS – Be fed, hydrated, rested, and lightly salted before class. Hydration makes a HUGE difference!!

 


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Coach Wharton
12:00

Who Cares About Long, Steady Distance Training?! We Don't have TIME for it!



Let's face it, neither you, nor I, nor anyone that we may know, is going to quit their day job, hit the lottery, and ride their bikes for the rest of their lives. We are not professional cyclists. We are instead parents, siblings, students, accountants, small business owners, realtors, just anything but our Walter Mitty dreams of getting paid to ride our bikes over this small, yet still beautiful planet. Traditionally, volume in the sense of a season of easy, steady rides, has always been the precursor to a strong cycling season. But who has time to ride their bike at wattage levels that do not create that great a training response? Who has the 15 or more hours per week, plus the income, to go out and ride, feed that ride, recover from that ride, and then be ready for a strong set of intervals, or a fast group ride, between those already mentioned?
 
Cycling Center Dallas really focuses on training with intensity. I learned a long time ago that focusing on intervals in the threshold, maximal aerobic power, and anaerobic areas yielded the biggest bang for the buck, and tended to pull a rider's Functional Threshold Power (FTP) up, like a pair of suspenders on a skinny kid's pants. And now, science really DOES back it up. 

At Cycling Center Dallas, we'll be using Critical Power Testing to basically reduce our training zones from the now-fifteen-year-old 7 zones, to just about FOUR:

  • Aerobic/Recovery (<80% of Critical Power)
  • Threshold (80-100% of Critical Power)
  • Vo2Max (100-150% of Critical Power)
  • Anaerobia (150% of Critical Power and above). 

The goal will be to help improve your fitness through the development of more, better, mitochondria. Here's another GREAT article that explains it much better than I can. 

http://biketechreview.com/performance/supply/48-mitochondria-the-aerobic-engines

The bottom line is this. If you want to get the most bang-per-buck-per-minute, improve your Stamina, Speed, and Strength for better bicycling, then Cycling Center Dallas offers the perfect location, coaching, and programming, for you. How do we do it? Through Intensity Intervals. We're so lucky to have such a long season of cycling in North Texas. Get ready for it by training at either studio, and see what we can do for you. 


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Coach Wharton
09:47

Consistency, Consistency, Consistency! Do the Work, Reap the Rewards.

Dr. Alison Elmquist is one of our most CONSISTENT Clients at Cycling Center Dallas!

One of the most important themes in any training program is the commitment to consistency. As a coach, I see it every day. The cyclist that shows up, warms up, comes prepared to work, and perseveres through good days and bad, is the one who sees the benefits and improvements over time. 

Think about it - As much as I want people to show heart and display spirit when they come to the studios, it's the simple act of a routine that best determines outcomes. Too often we see people show up with great intentions, but over time, work, family, stress, fear of failure, and other mental blocks conspire to have them drop out over time. But those who are willing to sacrifice just 60-90 minutes at a time, and go through the routine, ideally at the same time and same location each week, begin to 'get it', mentally and physically. The body responds better when it begins a routine. Now, as you all know - plateaus DO happen. But it's honestly better to get to a plateau through a routine of work, than it is to plateau at lower level of performance, and WISH you were a stronger, faster, cyclist. 



The studios exist because they offer a venue that is Consistent in location, Consistent in the quality of coaching and expertise, and Consistent in the time schedule that can offer something to everyone. If you are a cyclist and you CANNOT make one of our scheduled time slots, then give us a call or send us a note. We're here to help you improve, be it your schedule or ours (as long as it's reasonable... Remember, we're up at 4am most mornings, so asking for a custom class at 10pm one night a week, while feasible, may not be reasonable, just sayin'.). Studies show that a cyclist training just six hours a week in a program of gently increasing intensity and duration of intervals, can lead to improvements in power output and Critical Power of 10% or more. 10% more power can mean up to 1mph for a recreational cyclist, or an extra hour of stamina out on the road. So think about consistency in your training plan, your venue for training, weather, time, atmosphere and the environment. Then think Cycling Center Dallas, and come visit.

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