Glossary of Terms
CompuTrainer
An indoor bicycle training device that uses a precise electro-magnetic resistor to generate loads of up to 1500 watts. You install your bicycle on the CompuTrainer, which is hooked up to a Personal Computer. Your personal information is entered in to the program, and then, when everyone starts, their workout is the same, yet unique, because each rider is performing the workout at X% of their own personal Threshold Power. Elite athletes can train next to raw beginners. No one gets dropped, and everyone gets to push everyone else.
Training Session
The time period you set out to perform a workout. Training sessions have structure, usually including intervals with wattage goals. Rides with no agenda are not training. They are fun.
Training Block
A series of training sessions held over several weeks that are progressive in intensity and volume, but follow the same type of protocol, as the body continues to chase adaptation to higher levels of performance. An example of a Training Block would be 6 weeks of progressive Vo2Max intervals in the 3-minute range, starting at 106% of Threshold Power, and rising steadily to 115% of Threshold Power, over that period of time. The Cycling Center of Dallas employs training blocks that are progressive, but not overly punishing, so that a participant can feel like they pushed their limits without failing a training session.
Intervals
Set periods of time in a workout that are at a percentage under, at, or above Threshold Power. Intervals can be separated by periods of recovery and rest, so that the body is better prepared for the next, or multiple, intense efforts. Intervals that are strung together make a Set. Multiple sets of intervals comprise a training session.
Wattage
A measurement of energy output over time. If you increase the amount of energy you use over the same amount of time, wattage (or power) goes up. The more wattage you generate, the stronger a cyclist you become.
Progression
A phrase used in long-term training programs to describe a growing level of intensity and volume over time. For the Cycling Center of Dallas, we will focus on progressing your average power output in specific energy systems (Tempo, Threshold, Vo2max Power) over time, at a rate of 2-3% per week. Progression is usually followed by a decline in intensity, labeled Periodization.
Periodization
The phrase used when a cycle of progression ends. This is also when a mandatory taper occurs, to let the body recover, stay fresh, and prepare for another phase of Progression. Periodization at the JCC occurs once every 4 weeks, and coincides with a Threshold Test to determine changes in Threshold Power.
Tempo Power
The maximal average power a cyclist can sustain for periods of 90 minutes to 3 hours. This power average is below threshold, but it is still assertive enough to merit work. Tempo Power is fast becoming known as the "Sweet Spot" of training, because it yields a high level of return in fitness for every minute spent in that zone.
Threshold Power
The maximal average power you can sustain for 60 minutes. In our program, this number is estimated at 95% of the maximal power average you generate for 20 minutes. This kind of power is useful for increasing stamina on the bike.
Vo2 Max Power
The average power you can sustain for about 5 minutes. It stands for "Maximal Volume of Oxygen Consumed". Vo2 Max is also called "MAP", or "Maximal Aerobic Power". This kind of power is necessary for hilly terrain.
Anaerobic Conditioning Power
Maximal average power output over time ranges from 5 to 60 seconds. Usually considered about 120% above Threshold Power. This type of training will help your body recover from repeat hard accelerations and attacks, and respond in kind.
Watts per Kilogram
A method of measuring power, relative to body weight. Usually this term is accompanied by a standard measurement of time. For patrons of the Cycling Center of Dallas, the standard measurement of improved performance is found in Watts per Kilogram per 20 minutes. This closely relates to Threshold Power. Gains of 10-15% in W/Kg/20m are routine for cyclists who train consistently in the quarterly program Coach Wharton sets up.
