National coaching standards domain 6
Domain 6: Sport Skills and Tactics
Standard 27: Know the skills, elements of skill combinations, and techniques associated with the sport being coached.
Benchmark: Analyze and adjust skills and tactics based on success and areas needing improvement throughout the season
Analysis of Cycling Position and Performance Gains
Topic Area
Training adaptations (Lactate threshold)
Introduction
Question: What is the effect of a bicycle fit on functional threshold power improvement?
Literature Review: For the purpose of this study, it was critical to look at past studies in the field and get a baseline understanding of key concepts before moving forward with the study. The three articles that were used as references were “New Horizons for the Methodology and Physiology of Training Periodization” (Issurin, 2010), “Physiological factors limiting endurance exercise capacity” (Kravitz & Dalleck, 2002) and “Pedal force effectiveness in cycling: a review of constraints and training effects” (Bino et al., 2013). These articles were vital in the programming of this study for several reasons. First and foremost, in order to put an athlete through a month long training plan, I needed guidance on the best way to go about this. I found periodization training to fit the need for this study as I would be training my subjects for three weeks, and then giving them a full recovery week in order to peak them out for another test. On top of this style of training, I needed to maximize the percentage of lactate threshold that they were building. By understanding lactate threshold as a percentage of maximal oxygen uptake (V02), I was better able to develop the actual training plan and maximize gains. Finally, while this study focuses on gains in lactate threshold and bike fit, one of its key contributors is force put into the pedals and understanding where this force comes from. By gaining more knowledge in this area, I was able to create a baseline for the study that supported either an aero position or a road position without any extra equipment. By understanding the different methods for improving pedal force and the equipment that goes into it, I was better suited for focusing in on the measurement that I was truly interested in. By utilizing these different resources as an outline, I feel the project was focused and relevant for the question I was trying to answer.
Hypothesis: I predict that lactate threshold improvements will be greatest in subjects with open angles in their bike fit (road position) as opposed to those with closed angles (aero position).
Methods
Recruitment: The study began with the recruitment of cyclists who were interested in aiding a study on bicycle fit. I marketed the study through my coaching business “Dalzell Coaching” as well as through the social media outlet “Facebook” in order to find interested subjects. Once I had five subjects who were willing to participate in the month long study, I developed a month long power-based training plan that all the subjects would follow. My requirements for the subjects were that they had a power meter that could measure cycling output, had access to a video camera to capture bicycle fit, and had the willingness to complete a month long cycling plan.
Intervention: The plan called for a starting functional threshold power (FTP) test. The test consists of a twenty minute warm up, twenty minutes all out effort, and a ten minute cool down. The average power from the twenty minute effort is the key ingredient to the entire study. This number multiplied by .95 is what was used for the subjects estimated one hour FTP. Once this number was calculated for all subjects, training zones (Table 1) based on percentages of their FTP were assigned for the purpose of following the one month training plan.
Zone
Energy System
1
Recovery
<55 %
2
aerobic endurance
56-75 %
3
tempo
76-90 %
4
Lactate Threshold
91-105 %
5
V02
106-120 %
6
Anaerobic Threshold
121-150 %
Table 1 (Coggan, 2010)
Once subjects understood the training zones and how they worked, the training plan was given to them (table 2). The only instructions are to follow the plan as written.
Monday
Bike : FTP TestPlanned Duration:0:50:00
FTP test:
Step 1: Reps: 1, Duration: 20min, % FTP: 50-60
Step 2: Reps: 1, Duration: 20min, % FTP: 95-120
Step 3: Reps: 1, Duration: 10min, Power Zone: 1
Tuesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Wednesday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Thursday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Friday
Bike : 4x6 z4Planned Duration:1:00:00
4x6 z4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin
Step 2: Reps: 4, Duration: 6min, Power Zone: 4, Notes: build into high z4
Step 3: Reps: 4, Duration: 4min, Power Zone: 1, Notes: easy spin
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Saturday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Sunday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone 1
Monday
Bike : 2 hour z3/4Planned Duration:2:10:00
2 hour z3/4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: build warm up
Step 2: Reps: 5, Duration: 12min, Power Zone: 3, Notes: tempo, steady
Step 3: Reps: 5, Duration: 3min, Power Zone: 4, Notes: build into higher end z4
Step 4: Reps: 5, Duration: 5min, Power Zone: 1, Notes: easy easy easy spin recovery
Step 5: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Tuesday
Bike : 1.5 hour z4Planned Duration:1:30:00
1.5 hour z4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: spin warm up.. build the pace
Step 2: Reps: 5, Duration: 8min, Power Zone: 4, Notes: upper z4 limits
Step 3: Reps: 5, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin cool down
Wednesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Thursday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Friday
Bike : 1 hour z4 workPlanned Duration:1:02:00
z4 intervals:
Step 1: Reps: 1, Duration: 10min, % FTP: 50-70
Step 2: Reps: 4, Duration: 8min, Power Zone: 4
Step 3: Reps: 4, Duration: 5min, Power Zone: 1
Saturday
Bike : 3x9 z4/5Planned Duration:0:57:00
3x9 z4/5:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: WU spin
Step 2: Reps: 3, Duration: 6min, Power Zone: 4
Step 3: Reps: 3, Duration: 3min, Power Zone: 5, Notes: push hard these next 3 minutes
Step 4: Reps: 3, Duration: 5min, Power Zone: 1, Notes: recovery spin
Step 5: Reps: 1, Duration: 5min, Power Zone: 1, Notes: cool down
Sunday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Monday
Bike : 1.5 hour z4Planned Duration:1:30:00
1.5 hour z4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: spin warm up.. build the pace
Step 2: Reps: 5, Duration: 8min, Power Zone: 4, Notes: upper z4 limits
Step 3: Reps: 5, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin cool down
Tuesday
Bike : 10x2 z5/6Planned Duration:1:15:00
10x2 z5/6:
Step 1: Reps: 1, Duration: 10min, % FTP: 50-70
Step 2: Reps: 10, Duration: 2min, % FTP: 110-150
Step 3: Reps: 10, Duration: 4min, % FTP: 10-50
Step 4: Reps: 1, Duration: 5min, % FTP: 10-50
Wednesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power zone 1
Thursday
Bike : 4x10 z3/4 Trainer setPlanned Duration:1:20:00
4x10 z3/4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 4, Duration: 10min, % FTP: 80-100
Step 3: Reps: 4, Duration: 5min, Power Zone: 1
Step 4: Reps: 1, Duration: 10min, Power Zone: 1
Friday
Bike : 5x5 V02Planned Duration:1:05:00
5x5 v02:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 5, Duration: 5min, Power Zone: 5
Step 3: Reps: 5, Duration: 5min, Power Zone: 1
Step 4: Reps: 1, Duration: 5min, Power Zone: 1, Notes: Cool Down
Saturday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Sunday
Bike : 4x10 with 3 min recPlanned Duration:1:12:00
4x10 z4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: WU
Step 2: Reps: 4, Duration: 10min, Power Zone: 4, Notes: build into low z5
Step 3: Reps: 4, Duration: 3min, Power Zone: 1, Notes: recovery spin
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down spin
Monday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Tuesday
Bike : 2 hour z3/4Planned Duration:2:10:00
2 hour z3/4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: build warm up
Step 2: Reps: 5, Duration: 12min, Power Zone: 3, Notes: tempo, steady
Step 3: Reps: 5, Duration: 3min, Power Zone: 4, Notes: build into higher end z4
Step 4: Reps: 5, Duration: 5min, Power Zone: 1, Notes: easy easy easy spin recovery
Step 5: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Wednesday
Bike : 8x3 V02Planned Duration:1:16:00
8x3 v02 max:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: Warm up
Step 2: Reps: 8, Duration: 3min, Power Zone: 5, Notes: Hold the power
Step 3: Reps: 8, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: easy spin cool down
Thursday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Friday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1:Reps: 1, Duration: 60min, Power Zone: 1
Saturday
Bike : 1 hour z2/3Planned Duration:1:05:00
1 hour z2/3:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 5, Duration: 5min, Power Zone: 2
Step 3: Reps: 5, Duration: 5min, Power Zone: 3
Step 4: Reps: 1, Duration: 5min, Power Zone: 1, Notes: Cool Down
Sunday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Monday
Bike : 40 min BasePlanned Duration:0:40:00
40 min Base:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 1, Duration: 30min, Power Zone: 2
Tuesday
Bike : z1 30 minPlanned Duration:0:30:00Workout Description:
easy z1 spin
Pre Activity Comments:
5x20 sec pick ups mixed in just to prep the legs
z1 30 min:
Step 1: Reps: 1, Duration: 30min, Power Zone:
Wednesday
Bike : FTP Testplanned Duration:0:50:00
FTP test:
Step 1: Reps: 1, Duration: 20min, % FTP: 50-60
Step 2: Reps: 1, Duration: 20min, % FTP: 95-120
Step 3: Reps: 1, Duration: 10min, Power Zone: 1
The basis of the one month training plan was to increase from zone four (lactate threshold) to zone five and six (V02 and anaerobic threshold) in order to stimulate growth and fitness gains. While the overall volume of the training plan remains somewhat constant, the overall intensity increases which according to the FITT principle (Sharkey & Gaskill, 2006) should stimulate fitness growth within the individual. Above these general guidelines for improving fitness, I was hoping to stimulate growth in the lactate threshold zone of each subject by routinely pushing them past this 91-105% limit (zone 4).
Finally, the last task for the study was to obtain video footage of each subject and dissect their angles while riding a bike. In order to best answer the question, “What is the effect of a bicycle fit on functional threshold power improvement?” I needed to look at the different angles of different riding positions and how they correlate with power improvements. The measurements focused on can be seen in table 3.
In order to see if bike fit does play a role in FTP improvement, I will take the subject with the least amount of improvement and put them into a position that shows the greatest results. This subject will be asked to ride for one week in this position and then re-test to see if the new position stimulates further improvement. The riding being done during this week will be similar to the previous month and consist of several zone four intervals as well as zone two base riding.
Results
When looking at the subjects and the percentage of improvement, the average is a 7.6% improvement in FTP over the one month build. This shows that 2 subjects were far above the average while 2 were just below it. The outlier in the group was the subject who made minimal gains. This was the subject that would be re-positioned to see if bigger improvements in FTP could be made with a new bike fit. See table 5 for results.
After changing subject four’s position, it became clear that the opening of the last three angles proved to be beneficial for this individual. By gaining 4.4% of their FTP in one week as opposed to 0.8% in one month, it appears that a more open bike position may be best for improvements in FTP. This however may not be the case according to a statistical t-test.
When running numbers through a statistical analysis, I have found that the standard deviation is 4.5583 and that there are two outliers (subject 3 and 4). The t-test results showed a p value of 0.0037. The p-value was found using the last three angles of the bike fit study. To make sense of this, it appears that there is not a statistical significance between FTP improvements and bike fit angles. According to the statistical data, my hypothesis that a more open bike fit generating bigger improvements in FTP cannot be accepted.
Conclusion
While the statistical evidence is not there to support the hypothesis, there are still valuable coaching lessons I can take away from this study. One of those lessons is that it isn’t always about the numbers. Yes, this was a scientific research study and I should pay attention to the stats, but the stats do not take into account that subject 2 was undertrained coming into this study while subject 1 was already in a cycling build. Due to this, the data points from subject 2 (aero position) have skewed the numbers. Subject 2 was one of the top performers in the study due to the theory of initial gains (Starkey & Gaskill, 2006). Therefore, it should be noted that going forward, all subjects should be in the same training capacity leading up to future studies.
Impact on Coaching
Regardless of what the data points show, I have seen what a more upright riding position can do for a well-trained individual. By having a 4.4% increase in just one week of training, it has shown me that my athletes should be riding in the road position for most of their training. By having my riders in the road position and seeing bigger gains in FTP, it will allow them to ride faster at races and produce better results.
Changing How I Coach
This study has shown me that with individuals just starting out, position isn’t as important as just frequency of training and intensity. However, for those that are highly trained, it has absolutely given me the insight that my cyclists and triathletes need to be on a road bike the majority of the time. By being in the road position and opening up their diaphragm and hip angles, it will allow for more oxygen and muscle recruitment which in return will help in the improvement of FTP. Without a doubt I will use this going forward and back away from the “aero position all the time” idea that most triathletes use.
Concluding, I found the study to be very useful for not only my athletes currently, but also my future studies going forward. I now know that in trained individuals, bike fit can make a significant difference in power output. Going forward I would like to look into just how long an athlete in a road position would take to translate their power gains over to an aero position. By knowing how long it takes the body to adapt between the two positions, I would be in a great position to build my athletes up, and then have them adapt to the aero position just in time for races. By mixing the power and speed from an aero position, I could essentially tailor their training to produce the absolute fastest times possible. In the end, this is the goal of any coach. Using this and future studies, I may be in just the position to do so.
References
Bino, R., Hume, P., Croft, J., & Kilding, A. (2013). Pedal force effectiveness in cycling: a review of constraints and training effects. Journal of Science and Cycling, 2(1), 11-24. Retrieved from http://www.jsc-journal.com/ojs/index.php?journal=JSC&page=article&op=view&path[]=32&path[]=73
Coggan, A. (2010). Training and racing with a power meter. (2 ed.). Velo Press.
Issurin, V. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189-206. Retrieved from http://www.traininginparadise.eu/trenerstvo/wp-content/uploads/VI.pdf
Kravitz, L., & Dalleck, L. (2002). Physiological factors limiting endurance exercise capacity. IDEA health and fitness, 20(4), 40-49. Retrieved from http://www.drlenkravitz.com/Articles/limitations.html
Sharkey, B., & Gaskill, S. (2006). Sport physiology for coaches. Champaign, IL: Human Kinetics. DOI: www.humankinetics.com
Domain 6: Sport Skills and Tactics
Standard 28: Identify, develop, and apply competitive sport strategies and specific tactics appropriate for the age and skill levels of the participating athletes.
Benchmark: Design sport-specific tactics that compliment the abilities of the athletes and unique characteristics of the competitive situation.
Strategy and Program For Cat 3 Mid-Atlantic TT Champion
- The purpose of these communications (emails) were to evaluate the environment on race day, the abilities of the athlete, and the strategy to maximize performance
- The strategy below depicts the coaching ability to evaluate all aspects of competition and formulate a plan for optimal performance.
- The following portrays how to compliment the ability of the athlete in a competitive situation.
Communication Prior to competition:
2 weeks out from competition:
couple things
next 2 weeks should all be on the TT bike to adapt to position
These weeks are going to be TT specific.. so this week we will have 3 specific effort days (Tues/Fri/Sun) everything else is all supplemented work (group ride will take care of high end day.. rest is base)
Very important that you let the base days be just that. Don't over ride on those days. We need the threshold days to be high quality and for you to hit these sets...
As for your cramping. I have looked at the file from the race and now see that it may have been fatigue related. You rode 73 miles with a VI of 1.32 (this number shoes how even you paced your ride), obviously road races are a little crazy due to surges, but all of your longer rides this year have either been with z3 or z4 efforts and then all base... so more like 1.10 VI's for 80 mile rides.. While your fitness may be high, this isn't the type of race that really fits well with our training... That being said, you should crush at the TT because that is exactly what we have been aiming at all year.
1 week out from competition:
I've played with your schedule a bit and have concluded with the workouts that are in there right now.
I originally wanted to give you a bit more rest, but with your fitness being so high right now, rest would actually make you feel a bit stale.
So, I am having you do some z4 intervals and slowly bringing the time down throughout the week
After the intervals though, I would like you to just spin z1 while you recover. No need to do base between the intervals!
Also, do all rides on TT bike again this week.
I'm pumped man. I'm thinking you're going to PR unless you have awful conditions. All you can do though is focus on power.
Power target for intervals/race day: 350
on both instances. I'd like you to start 330 and build as you go.
I think starting 330 on race day will seem extremely easy, but it will give you the best shot of holding 350-360 for those final 20 minutes.
IF it is a headwind out, disregard that strategy and try to flatten the course: 350 all the way.
Sport-Specific Tactic:
- 350 watts for the race (330 starting wattage and building throughout)
- 350 watts right away if race starts into a headwind
Standard 27: Know the skills, elements of skill combinations, and techniques associated with the sport being coached.
Benchmark: Analyze and adjust skills and tactics based on success and areas needing improvement throughout the season
Analysis of Cycling Position and Performance Gains
Topic Area
Training adaptations (Lactate threshold)
Introduction
Question: What is the effect of a bicycle fit on functional threshold power improvement?
Literature Review: For the purpose of this study, it was critical to look at past studies in the field and get a baseline understanding of key concepts before moving forward with the study. The three articles that were used as references were “New Horizons for the Methodology and Physiology of Training Periodization” (Issurin, 2010), “Physiological factors limiting endurance exercise capacity” (Kravitz & Dalleck, 2002) and “Pedal force effectiveness in cycling: a review of constraints and training effects” (Bino et al., 2013). These articles were vital in the programming of this study for several reasons. First and foremost, in order to put an athlete through a month long training plan, I needed guidance on the best way to go about this. I found periodization training to fit the need for this study as I would be training my subjects for three weeks, and then giving them a full recovery week in order to peak them out for another test. On top of this style of training, I needed to maximize the percentage of lactate threshold that they were building. By understanding lactate threshold as a percentage of maximal oxygen uptake (V02), I was better able to develop the actual training plan and maximize gains. Finally, while this study focuses on gains in lactate threshold and bike fit, one of its key contributors is force put into the pedals and understanding where this force comes from. By gaining more knowledge in this area, I was able to create a baseline for the study that supported either an aero position or a road position without any extra equipment. By understanding the different methods for improving pedal force and the equipment that goes into it, I was better suited for focusing in on the measurement that I was truly interested in. By utilizing these different resources as an outline, I feel the project was focused and relevant for the question I was trying to answer.
Hypothesis: I predict that lactate threshold improvements will be greatest in subjects with open angles in their bike fit (road position) as opposed to those with closed angles (aero position).
Methods
Recruitment: The study began with the recruitment of cyclists who were interested in aiding a study on bicycle fit. I marketed the study through my coaching business “Dalzell Coaching” as well as through the social media outlet “Facebook” in order to find interested subjects. Once I had five subjects who were willing to participate in the month long study, I developed a month long power-based training plan that all the subjects would follow. My requirements for the subjects were that they had a power meter that could measure cycling output, had access to a video camera to capture bicycle fit, and had the willingness to complete a month long cycling plan.
Intervention: The plan called for a starting functional threshold power (FTP) test. The test consists of a twenty minute warm up, twenty minutes all out effort, and a ten minute cool down. The average power from the twenty minute effort is the key ingredient to the entire study. This number multiplied by .95 is what was used for the subjects estimated one hour FTP. Once this number was calculated for all subjects, training zones (Table 1) based on percentages of their FTP were assigned for the purpose of following the one month training plan.
Zone
Energy System
1
Recovery
<55 %
2
aerobic endurance
56-75 %
3
tempo
76-90 %
4
Lactate Threshold
91-105 %
5
V02
106-120 %
6
Anaerobic Threshold
121-150 %
Table 1 (Coggan, 2010)
Once subjects understood the training zones and how they worked, the training plan was given to them (table 2). The only instructions are to follow the plan as written.
Monday
Bike : FTP TestPlanned Duration:0:50:00
FTP test:
Step 1: Reps: 1, Duration: 20min, % FTP: 50-60
Step 2: Reps: 1, Duration: 20min, % FTP: 95-120
Step 3: Reps: 1, Duration: 10min, Power Zone: 1
Tuesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Wednesday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Thursday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Friday
Bike : 4x6 z4Planned Duration:1:00:00
4x6 z4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin
Step 2: Reps: 4, Duration: 6min, Power Zone: 4, Notes: build into high z4
Step 3: Reps: 4, Duration: 4min, Power Zone: 1, Notes: easy spin
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Saturday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Sunday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone 1
Monday
Bike : 2 hour z3/4Planned Duration:2:10:00
2 hour z3/4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: build warm up
Step 2: Reps: 5, Duration: 12min, Power Zone: 3, Notes: tempo, steady
Step 3: Reps: 5, Duration: 3min, Power Zone: 4, Notes: build into higher end z4
Step 4: Reps: 5, Duration: 5min, Power Zone: 1, Notes: easy easy easy spin recovery
Step 5: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Tuesday
Bike : 1.5 hour z4Planned Duration:1:30:00
1.5 hour z4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: spin warm up.. build the pace
Step 2: Reps: 5, Duration: 8min, Power Zone: 4, Notes: upper z4 limits
Step 3: Reps: 5, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin cool down
Wednesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Thursday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Friday
Bike : 1 hour z4 workPlanned Duration:1:02:00
z4 intervals:
Step 1: Reps: 1, Duration: 10min, % FTP: 50-70
Step 2: Reps: 4, Duration: 8min, Power Zone: 4
Step 3: Reps: 4, Duration: 5min, Power Zone: 1
Saturday
Bike : 3x9 z4/5Planned Duration:0:57:00
3x9 z4/5:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: WU spin
Step 2: Reps: 3, Duration: 6min, Power Zone: 4
Step 3: Reps: 3, Duration: 3min, Power Zone: 5, Notes: push hard these next 3 minutes
Step 4: Reps: 3, Duration: 5min, Power Zone: 1, Notes: recovery spin
Step 5: Reps: 1, Duration: 5min, Power Zone: 1, Notes: cool down
Sunday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Monday
Bike : 1.5 hour z4Planned Duration:1:30:00
1.5 hour z4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: spin warm up.. build the pace
Step 2: Reps: 5, Duration: 8min, Power Zone: 4, Notes: upper z4 limits
Step 3: Reps: 5, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: spin cool down
Tuesday
Bike : 10x2 z5/6Planned Duration:1:15:00
10x2 z5/6:
Step 1: Reps: 1, Duration: 10min, % FTP: 50-70
Step 2: Reps: 10, Duration: 2min, % FTP: 110-150
Step 3: Reps: 10, Duration: 4min, % FTP: 10-50
Step 4: Reps: 1, Duration: 5min, % FTP: 10-50
Wednesday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power zone 1
Thursday
Bike : 4x10 z3/4 Trainer setPlanned Duration:1:20:00
4x10 z3/4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 4, Duration: 10min, % FTP: 80-100
Step 3: Reps: 4, Duration: 5min, Power Zone: 1
Step 4: Reps: 1, Duration: 10min, Power Zone: 1
Friday
Bike : 5x5 V02Planned Duration:1:05:00
5x5 v02:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 5, Duration: 5min, Power Zone: 5
Step 3: Reps: 5, Duration: 5min, Power Zone: 1
Step 4: Reps: 1, Duration: 5min, Power Zone: 1, Notes: Cool Down
Saturday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Sunday
Bike : 4x10 with 3 min recPlanned Duration:1:12:00
4x10 z4:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: WU
Step 2: Reps: 4, Duration: 10min, Power Zone: 4, Notes: build into low z5
Step 3: Reps: 4, Duration: 3min, Power Zone: 1, Notes: recovery spin
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down spin
Monday
Bike : SweetspotPlanned Duration:1:00:00
Sweetspot:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 2, Duration: 20min, % FTP: 85-90
Step 3: Reps: 2, Duration: 5min, Power Zone: 1
Tuesday
Bike : 2 hour z3/4Planned Duration:2:10:00
2 hour z3/4:
Step 1: Reps: 1, Duration: 20min, Power Zone: 1, Notes: build warm up
Step 2: Reps: 5, Duration: 12min, Power Zone: 3, Notes: tempo, steady
Step 3: Reps: 5, Duration: 3min, Power Zone: 4, Notes: build into higher end z4
Step 4: Reps: 5, Duration: 5min, Power Zone: 1, Notes: easy easy easy spin recovery
Step 5: Reps: 1, Duration: 10min, Power Zone: 1, Notes: cool down
Wednesday
Bike : 8x3 V02Planned Duration:1:16:00
8x3 v02 max:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1, Notes: Warm up
Step 2: Reps: 8, Duration: 3min, Power Zone: 5, Notes: Hold the power
Step 3: Reps: 8, Duration: 4min, Power Zone: 1, Notes: easy spin recovery
Step 4: Reps: 1, Duration: 10min, Power Zone: 1, Notes: easy spin cool down
Thursday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Friday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1:Reps: 1, Duration: 60min, Power Zone: 1
Saturday
Bike : 1 hour z2/3Planned Duration:1:05:00
1 hour z2/3:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 5, Duration: 5min, Power Zone: 2
Step 3: Reps: 5, Duration: 5min, Power Zone: 3
Step 4: Reps: 1, Duration: 5min, Power Zone: 1, Notes: Cool Down
Sunday
Bike : z1 recoveryPlanned Duration:1:00:00
spin:
Step 1: Reps: 1, Duration: 60min, Power Zone: 1
Monday
Bike : 40 min BasePlanned Duration:0:40:00
40 min Base:
Step 1: Reps: 1, Duration: 10min, Power Zone: 1
Step 2: Reps: 1, Duration: 30min, Power Zone: 2
Tuesday
Bike : z1 30 minPlanned Duration:0:30:00Workout Description:
easy z1 spin
Pre Activity Comments:
5x20 sec pick ups mixed in just to prep the legs
z1 30 min:
Step 1: Reps: 1, Duration: 30min, Power Zone:
Wednesday
Bike : FTP Testplanned Duration:0:50:00
FTP test:
Step 1: Reps: 1, Duration: 20min, % FTP: 50-60
Step 2: Reps: 1, Duration: 20min, % FTP: 95-120
Step 3: Reps: 1, Duration: 10min, Power Zone: 1
The basis of the one month training plan was to increase from zone four (lactate threshold) to zone five and six (V02 and anaerobic threshold) in order to stimulate growth and fitness gains. While the overall volume of the training plan remains somewhat constant, the overall intensity increases which according to the FITT principle (Sharkey & Gaskill, 2006) should stimulate fitness growth within the individual. Above these general guidelines for improving fitness, I was hoping to stimulate growth in the lactate threshold zone of each subject by routinely pushing them past this 91-105% limit (zone 4).
Finally, the last task for the study was to obtain video footage of each subject and dissect their angles while riding a bike. In order to best answer the question, “What is the effect of a bicycle fit on functional threshold power improvement?” I needed to look at the different angles of different riding positions and how they correlate with power improvements. The measurements focused on can be seen in table 3.
In order to see if bike fit does play a role in FTP improvement, I will take the subject with the least amount of improvement and put them into a position that shows the greatest results. This subject will be asked to ride for one week in this position and then re-test to see if the new position stimulates further improvement. The riding being done during this week will be similar to the previous month and consist of several zone four intervals as well as zone two base riding.
Results
When looking at the subjects and the percentage of improvement, the average is a 7.6% improvement in FTP over the one month build. This shows that 2 subjects were far above the average while 2 were just below it. The outlier in the group was the subject who made minimal gains. This was the subject that would be re-positioned to see if bigger improvements in FTP could be made with a new bike fit. See table 5 for results.
After changing subject four’s position, it became clear that the opening of the last three angles proved to be beneficial for this individual. By gaining 4.4% of their FTP in one week as opposed to 0.8% in one month, it appears that a more open bike position may be best for improvements in FTP. This however may not be the case according to a statistical t-test.
When running numbers through a statistical analysis, I have found that the standard deviation is 4.5583 and that there are two outliers (subject 3 and 4). The t-test results showed a p value of 0.0037. The p-value was found using the last three angles of the bike fit study. To make sense of this, it appears that there is not a statistical significance between FTP improvements and bike fit angles. According to the statistical data, my hypothesis that a more open bike fit generating bigger improvements in FTP cannot be accepted.
Conclusion
While the statistical evidence is not there to support the hypothesis, there are still valuable coaching lessons I can take away from this study. One of those lessons is that it isn’t always about the numbers. Yes, this was a scientific research study and I should pay attention to the stats, but the stats do not take into account that subject 2 was undertrained coming into this study while subject 1 was already in a cycling build. Due to this, the data points from subject 2 (aero position) have skewed the numbers. Subject 2 was one of the top performers in the study due to the theory of initial gains (Starkey & Gaskill, 2006). Therefore, it should be noted that going forward, all subjects should be in the same training capacity leading up to future studies.
Impact on Coaching
Regardless of what the data points show, I have seen what a more upright riding position can do for a well-trained individual. By having a 4.4% increase in just one week of training, it has shown me that my athletes should be riding in the road position for most of their training. By having my riders in the road position and seeing bigger gains in FTP, it will allow them to ride faster at races and produce better results.
Changing How I Coach
This study has shown me that with individuals just starting out, position isn’t as important as just frequency of training and intensity. However, for those that are highly trained, it has absolutely given me the insight that my cyclists and triathletes need to be on a road bike the majority of the time. By being in the road position and opening up their diaphragm and hip angles, it will allow for more oxygen and muscle recruitment which in return will help in the improvement of FTP. Without a doubt I will use this going forward and back away from the “aero position all the time” idea that most triathletes use.
Concluding, I found the study to be very useful for not only my athletes currently, but also my future studies going forward. I now know that in trained individuals, bike fit can make a significant difference in power output. Going forward I would like to look into just how long an athlete in a road position would take to translate their power gains over to an aero position. By knowing how long it takes the body to adapt between the two positions, I would be in a great position to build my athletes up, and then have them adapt to the aero position just in time for races. By mixing the power and speed from an aero position, I could essentially tailor their training to produce the absolute fastest times possible. In the end, this is the goal of any coach. Using this and future studies, I may be in just the position to do so.
References
Bino, R., Hume, P., Croft, J., & Kilding, A. (2013). Pedal force effectiveness in cycling: a review of constraints and training effects. Journal of Science and Cycling, 2(1), 11-24. Retrieved from http://www.jsc-journal.com/ojs/index.php?journal=JSC&page=article&op=view&path[]=32&path[]=73
Coggan, A. (2010). Training and racing with a power meter. (2 ed.). Velo Press.
Issurin, V. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189-206. Retrieved from http://www.traininginparadise.eu/trenerstvo/wp-content/uploads/VI.pdf
Kravitz, L., & Dalleck, L. (2002). Physiological factors limiting endurance exercise capacity. IDEA health and fitness, 20(4), 40-49. Retrieved from http://www.drlenkravitz.com/Articles/limitations.html
Sharkey, B., & Gaskill, S. (2006). Sport physiology for coaches. Champaign, IL: Human Kinetics. DOI: www.humankinetics.com
Domain 6: Sport Skills and Tactics
Standard 28: Identify, develop, and apply competitive sport strategies and specific tactics appropriate for the age and skill levels of the participating athletes.
Benchmark: Design sport-specific tactics that compliment the abilities of the athletes and unique characteristics of the competitive situation.
Strategy and Program For Cat 3 Mid-Atlantic TT Champion
- The purpose of these communications (emails) were to evaluate the environment on race day, the abilities of the athlete, and the strategy to maximize performance
- The strategy below depicts the coaching ability to evaluate all aspects of competition and formulate a plan for optimal performance.
- The following portrays how to compliment the ability of the athlete in a competitive situation.
Communication Prior to competition:
2 weeks out from competition:
couple things
next 2 weeks should all be on the TT bike to adapt to position
These weeks are going to be TT specific.. so this week we will have 3 specific effort days (Tues/Fri/Sun) everything else is all supplemented work (group ride will take care of high end day.. rest is base)
Very important that you let the base days be just that. Don't over ride on those days. We need the threshold days to be high quality and for you to hit these sets...
As for your cramping. I have looked at the file from the race and now see that it may have been fatigue related. You rode 73 miles with a VI of 1.32 (this number shoes how even you paced your ride), obviously road races are a little crazy due to surges, but all of your longer rides this year have either been with z3 or z4 efforts and then all base... so more like 1.10 VI's for 80 mile rides.. While your fitness may be high, this isn't the type of race that really fits well with our training... That being said, you should crush at the TT because that is exactly what we have been aiming at all year.
1 week out from competition:
I've played with your schedule a bit and have concluded with the workouts that are in there right now.
I originally wanted to give you a bit more rest, but with your fitness being so high right now, rest would actually make you feel a bit stale.
So, I am having you do some z4 intervals and slowly bringing the time down throughout the week
After the intervals though, I would like you to just spin z1 while you recover. No need to do base between the intervals!
Also, do all rides on TT bike again this week.
I'm pumped man. I'm thinking you're going to PR unless you have awful conditions. All you can do though is focus on power.
Power target for intervals/race day: 350
on both instances. I'd like you to start 330 and build as you go.
I think starting 330 on race day will seem extremely easy, but it will give you the best shot of holding 350-360 for those final 20 minutes.
IF it is a headwind out, disregard that strategy and try to flatten the course: 350 all the way.
Sport-Specific Tactic:
- 350 watts for the race (330 starting wattage and building throughout)
- 350 watts right away if race starts into a headwind
- Peak fitness in the middle of chart shows Aug 10th fitness (day of race)
- Followed by off-season and low risk of over-training
Result:
- Cat 3 Mid-Atlantic TT Champion
- This display of communication and strategy depicts knowing the environment, athlete’s ability and proper management of skill to maximize performance. This athlete built his training all year leading up to the race and it resulted in a Championship title for him.
- Followed by off-season and low risk of over-training
Result:
- Cat 3 Mid-Atlantic TT Champion
- This display of communication and strategy depicts knowing the environment, athlete’s ability and proper management of skill to maximize performance. This athlete built his training all year leading up to the race and it resulted in a Championship title for him.
