course session9 time trial and pursuit screeing

PART 5. Time-trial and Pursuit screening

IWI trainerspool 2009

2009IWI trainerspool

Screening is important to establish a trend in athlete profiles for time trial and pursuit.

We have previously taken a look at positioning and the importance of correct fitting and aerodynamics to realise, efficient comfortable performances.

Next to this fitting comes a very important screening which should distinguish the physiological aptitude as a time-trialistand or pursuit athlete. We have also seen the types of testing that we can do to realise a trend in athlete capabilities.

The step tests prior to the training camps and at the end of training camps are important indicators that the correct training intensities and fractions have been given to realize peak performances during the taper phase.

Athlete characteristics, time trial, team pursuit and individual pursuit.


Typical athlete trends for world-class pursuit screening individuals

•Balancing the team – 6-8 riders all aerodynamically moulded, proportionedpower/weight, height.

•Vo2max 76+ for males and 60+ for females

•High watts output +1200watts over 100-150m from a standing start

•High cadence engine – 130+rpm on small cranks developing +600watts for:15secondsprints. More developed squads with larger gears and larger cranks – Leverage is thenhigh in the initial screening profile.

•Trainable – aerobic capacity and aerobic/anaerobic power adaptations realizing sub2:10 on 7x2km on 5’mins step test.

•SRM Ergo-meter tests 3’min/20watts +400watts - + frequent wingate SRM simulationto determine the Anaerobic capacity and anaerobic fatigue.

Tracking performance evolution


wb man07 wkmal 07 wb la 08 wb cop 08 wk man 08

wk Poland

09

Performance evolution 4000 # 1

4000 #

2 4000 # 3 4000 # 4

4000 #

5

4000 #

6

4000 #

7

Time (# seconds / 4000m) 270,57 269,93 271,94 266,68 262,56 259,24 0

Velocity (m/s) 14,78 14,82 14,71 15,00 15,23 15,43 #DIV/0!

kph 52,848 53,352 52,956 52,776 54,828 55,548

freq 124 122-124 122-124 123-124 121-124 122-124 na

Watts 460 470 450 531 494 520 na

gearing 50x14 51x14 51x14 50x14 52x14 52x14

Tracking evolution


0

100

200

300

400

500

600

14,50 14,70 14,90 15,10 15,30 15,50 15,70 15,90

Wa

tts

Velocity (m/s)

Critical Velocity GraphCornu

Taper and specific preparation


Regarding the team pursuit and individual pursuit these athletes need to have at least 10 days preparation on the

track and 1week regeneration without any six day racing or road racing. This rule is slightly different towards female athletes. Due to hormonal changes and different fat and energy balances, female riders can use road races as preparation up to 8days before team pursuit completion. The transition between road and track is more stable than that of men. The female adaptation needs regular aerobic capacity to realise a good transition to the track.For men six day and road racing limits peak acidosis and limits any super-compensation due to many stresses. The

following points address the situation of super-compensation;•During 1-2 weeks the body adapts fast to any sort of training impulse.•6 weeks or longer and the same training impulse delivers no further adaptations

• Rest and regeneration are crucial in realising any super-compensation

•Small gear are used in 6day racing adding neurological benefits in co-ordination but

limitations towards aerobic and anaerobic power which is crucial in pursuits. Stage races and six-day competitions strain the aerobic power energy system and this in turn breaks down aerobic capacity

and the anaerobic buffering system crucial for pursuit athletes. This creates a flat feeling

after 1500m in the pursuit. What these athletes experience is having difficulties coping with the high acidosis and high watts from 800-1100watts. The aerobic and anaerobic capacity system needs to be regenerated to realise this and finalised with anaerobic power to sustain the aerobic power engine that was generated in the stage racing.However in contrary to the pursuit for the Madison, 6days racing is in some ways complimentary due to its continual co-ordination and high speed cadence generating aerobic capacity and aerobic power using smaller gears.

Fig.69. Performance curve in the step-test to determine evolution in condition and strengths



Warm-up Protocols

•Warm-up protocols are a vital importance in establishing a total program designed specifically to the needs of time-trialists and pursuit athletes. •The same applies for MTB and cyclo-cross.•During the taper impulses will be introduced to stimulate the energy system into top performances. The polishing or finishing touches should be emphasised with correct warm-up protocols so that both mentally and physically the athlete can perform under an automatic delivery of all the required attributes of a top performance. The warm-up protocols are designed to deliver the needs of each specific characteristic of the

event


PREP CARD Watts RPM Isotonic Energie drank

65,5 15'

opbouwen 588W 100 RPM

50,5 5' recup <90 RPM

45,5 1'5 blok 2 372 - 441 W > 100 RPM

44 2' recup

42 1,5 blok 3 446 - 515 W > 120 RPM

40,5 10' klaar maken

30,5 2' recup

28,5 1'5 blok 4 sprints 3x :6 150+rpm +:30los

27 2' recup

25 1'5

blok 5

sprints 3x :6

150+rpm 519 - 588 W > 124 RPM

23,5 2` recup

21,5 1'5

blok 6

sprints 3x :6

150+rpm 519 - 588 W > 124 RPM

20 5' losrijden < 215 W 85 RPM OLBAS

15 10` klaarmaken en los

5' 5' klaar maken 5'min sit and focus

0' START

Protein SHAKE binnen <20'mins

Energie drank – 500ml

750ml

Fig.68 warm-up protocol for individual pursuit and team pursuit

Opwarmings protocols team pursuit and individual pursuit


Building on the rollers 20mins

Three important building blocks. Third block +/- Race pace

3x Sprint blocks 6secs above 1000watts

Preparation for the race – aero-pack 10mins

Isotonic

4:1 Energy drink – 1-2x energy gels

Last block now after sprints

10-15mins easy riding plus 5mins sit before start

Perfect warm-up protocol Individual pursuit


Track warm-up is only applicable if there is a minimum of 3 hours before the competition

The warm-up protocol needs to be executed upon the resistance rollers with SRM protocol guidance.

The warm-up protocol is individualized in energy zones referring to the step-tests

The warm-up protocol is balanced correctly with sports nutrition

The acidosis need to steadily build up and the sprint blocks must be before the last performance simulation block.

The athlete needs 10minutes to prepare and get ready before starting the sprints and the last block.

The performance simulation block at the end is 1:15-1:30 in duration and needs to simulate the competition.

After the last block it is recommended to build slowly down from the performance watts over 10-15mins.

5mins focus and concentration sitting preferably on track level. One heat before the athlete starts.

Conclusion


Gearing efficiency calculator What we are trying to establish is that higher gear efficiency means a lower energy loss and higher speeds with identical power-outputs. This is determined by many aspects from track rolling resistance to track drag coefficient. By bike positioning using SRM and Retul we can improve the aerodynamics. These adaptations need also to be taken into consideration regarding gearing.

Gearing test procedure step by

step

1. 7x2km step test - start time and gear ratio determined by previous test or individual pursuit gear or by 4mml gear

estimation

2. Broken 2km or flying 1500m is used to establish to gearing potential in

relationship to speed efficiency

3. Standing 1km. This is important after the gearing has been confirmed to test the athlete and track the start time.

4. 4km protocol simulation

Training camps - firstly prior to the camp a step test needs to be completed this will determine the training zones and track times for the athletes. But also holds valuable reference points as progression indicator.Race gear set-up, prior to the event. This is completed by simply committing the athlete to 2-3 efforts, which will determine the track speed/track type and will confirm the training camp form. The athlete needs to be well motivated for this and the following efforts are advised, either 2km broken or 2000m race pace – followed by a standing 1km. For girls the difference is made by a 1500m broken or 1000m individual followed by a 750m standing effort. For the team pursuit the efforts are similar and the 2km broken or 2km straight is advisable, also a standing 1km.

Gearing


step test protocol

Athlete start time Time Dif VIANS kph Vians m/s Pians W

Drop-

off

Av.R

PM

7e

Ma

x

mm

l

Max

av

watt

spo2 Rec.Hr 5'TR Temp.

°

Gearing

Race gear - set-up

Athlete start time Time Dif VIANS kph Vians m/s Pians W

Drop-

off

Av.R

PM

Max

av

watt

spo2 Temp.

°

Gearing confirmation


Interpretation of video and srm files in creating a perfect understanding of individual and team pursuit performances in relationship to conditioning, gears, crank length.

Blocks realizing important peak watt adaptation with pedal frequency RPM . Note the increase in cadence and no drop off. gearing

CADENCE RATES AND GEARING

In recent years there has been a lot of testing and monitoring regarding optimal cadence and gearing.

I shall look at each pedal cycle as a stroke cycle. A stroke cycle includes two leg cycles, one with the right, and one with the left. A stroke length is the distance per/stroke which is determined by the gearing.

Calculating cadence.

These days cadence is easy to calculate using SRM tools or other types of computer systems that calculate cadence of the pedal stroke.

Also gearing monitoring of cyclists is also possible, for example: travelling at 17 seconds per/250m with a cadence of 124rpm we can see from using table which gearing the athlete is riding.

Gear Comparison

Wheelsize 27/700mm Effective Wheelsize 27/700mm

Ring 50 Ring 53

Cog 15 Cog 16

Gear 90 Gear 89,4375

Distance 282,74334 Distance 280,97619

KPH MPH 1k Time RPM RPM Diff

29 18,0 2,04 67,30 67,72 -0,42

30 18,6 2,00 69,62 70,06 -0,44

31 19,3 1,56 71,94 72,39 -0,45

32 19,9 1,53 74,26 74,73 -0,47

33 20,5 1,49 76,58 77,07 -0,48

34 21,1 1,46 78,90 79,40 -0,50

35 21,7 1,43 81,23 81,74 -0,51

36 22,4 1,40 83,55 84,07 -0,53

37 23,0 1,37 85,87 86,41 -0,54

38 23,6 1,35 88,19 88,74 -0,55

39 24,2 1,32 90,51 91,08 -0,57

40 24,9 1,30 92,83 93,41 -0,58

41 25,5 1,28 95,15 95,75 -0,60

42 26,1 1,26 97,47 98,08 -0,61

43 26,7 1,24 99,79 100,42 -0,63

44 27,3 1,22 102,11 102,75 -0,64

45 28,0 1,20 104,43 105,09 -0,66

46 28,6 1,18 106,75 107,42 -0,67

47 29,2 1,17 109,07 109,76 -0,69

48 29,8 1,15 111,39 112,10 -0,70

49 30,4 1,13 113,72 114,43 -0,72

50 31,1 1,12 116,04 116,77 -0,73

51 31,7 1,11 118,36 119,10 -0,74

52 32,3 1,09 120,68 121,44 -0,76

53 32,9 1,08 123,00 123,77 -0,77

54 33,6 1,07 125,32 126,11 -0,79

55 34,2 1,05 127,64 128,44 -0,80


Gearing decisions

Determining the optimal cadence for each individual this can be determined through the step test or in specific peak anaerobic power broken efforts. It is also important that the crank length is optimal to the tactic of the race.

What is also interesting for the track coach is that the stopwatch with cadence monitoring can be used to “spy” on your concurrence to determine which gear and velocity they are realizing in their efforts.



Weight

kg

60 62 64 66 68 70 72 74 76

Av.watts 385 390 400 415 420 425 435 445 460

W/kg 6.41 6.29 6.15 6.28 6.17 6.07 6.04 6.01 6.05

Point’s race profile

In terms of max power for different

durations, track endurance riders are fairly

similar to road riders - in fact, track riders

gain some of their top end fitness by road racing. Point’s racers tend more towards the

road sprinter type or lead-out man type than

the smaller, lighter climber type. Here are

the max power efforts from this file:•1 second: 1638 W

•5 seconds: 1296 W

•20 seconds: 1119 W

•1 minute: 697 W

•4 minutes: 558 W

•20 minutes: 443 W

What all of these values tell us is that these

riders need to not only hit high powers, but

to sustain them as well, over and over

throughout the race.Often overlooked by us sports science types is

the tactical and technical ability of the riders,

which is absolutely vital in bunch events like

this. Knowing how to place yourself well in the

field, when to attack, and when (and how!) to

rest is crucial if you aim for the podium.

http://srm.customer.sasg.de/images/stories/points race-6.gif

Balancing the gear ratio with rider capacities


course session9 time trial and pursuit screeing

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