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Actionable Intelligence

WKO5Building FRC & PmaxEmpirical Cycling | Kolie Moore


! All users set to mute! Please type questions

as we go; will answer as I can


Training PhilosophyPhilos - Loving, friendly, dearSophos - Wise, a sage

“Love of wisdom”“System a person forms for conduct of life” -early definition


Benefit

Cost

Pmax vs. FTP FTP vs. FRC Stamina vs. Sprint Power vs. Fatigue Resistance

Training Metrics & Cost-Benefit


Building FRC and PmaxTour of America’s Dairyland


Pmax

The maximum power over at least a full pedal revolution with both legs.

Units are W or W/kg.


Pmax

What do we do with Pmax?

! Race strategy

! Sprints and attacks

! Sit in for the sprint vs make a break

! Positioning, closing gaps

! Bragging rights


Pmax Distributions (absolute values)


Using Model-Derived Training Metrics

Athlete Ability vs Event Demands

Gather power data for physiologic insight:

Field testing PD model, Force-Velocity model

Training Metrics

Quantify athlete ability with PD and F-V derived training metrics:

PD model: Pmax, FRC, FTP & TTE, VO2max, Stamina

F-V model: Pmax, RPMopt, Nmax, M/Smax


What is a watt?

1 Watt = 1 Newton * meter /second

Applied to a circle, torque * angular velocityDurationDistance

Force

Maximum power = how hard you can pedal x how fast you can pedal


Power Force Velocity Overview - Metrics


Power Force Velocity Overview - MetricsHow hard you can pedal (Nmax)

Y-intercept off screen. Difficult to get clean low RPM data.


Power Force Velocity Overview - MetricsHow fast you can pedal or develop force (M/Smax)


Power Force Velocity Overview - MetricsNmax

M/Smax

RPMopt


Effect of Increased M/Smax

M/Smax 4.0 4.1 m/s Pmax 100w

Nmax Identical


How Nmax and M/Smax predict Pmax(Nmax) * (M/Smax)

4

Nmax - Maximum Force

! Strength limits how hard you can pedal

M/Smax - Maximum Speed

! Rate of force development (RFD) limits how fast you can create force


How do we improve Pmax?

Pedal HarderIncrease force! Heavy weights! Maximum power at low

cadence

Pedal FasterIncrease RFD! Fast, explosive movements! Maximum power at high

cadence

All movements intended to be maximal force and velocity


Cycling specificity in weight trainingUnilateral vs bilateral (one vs two legs)! Unilateral - Pro: more cycling specific, lower loads; Con: imbalance, increased injury risk! Bilateral - Pro: more stable lifts, effective for novices; Con: less cycling specific, heavier loads,

less effective for advanced sprintersJoint angles! Joint angle specificity very important, for neural and muscular reasons! Standing vs seated sprinting

! Hip angle! Knee angle! Caution: flexibility & mobility!

Other traditions in strength training (powerlifting, Olympic lifting, bodybuilding, field sports S&C)! Can work well for beginners; many resources available! Poor transfer to Pmax for mature sprinters! Programming typically geared at athletes full time in those types of lifting, or team sports


Gym Exercises for PmaxGeneral! Leg press! Squat! Trap bar deadlift! Hamstring curl! Hang clean pull

Specific! Unilateral leg press! Split squat! Unilateral trap bar deadlift! Unilateral hamstring curl! Unilateral hang clean pull

Core! Plank, body saw! Side plank! Hanging leg raises! Rows and presses! Anti-rotation exercises

Plyometrics (progression)! Depth drop! Drop jump! Drop jump to bound! Accentuated eccentric loading (strong,

advanced sprinters only)


Bike Workouts for PmaxStarts (Nmax)! Very large gear (53x13 or more)! Slow rolling or standing start! 4 sets of 3 starts, up to 60rpm then

stop! 3min rests during sets, 10min between

Activated Pmax (Nmax, M/Smax, Pmax)! 3-5x through sequence, 2–3min rests

during sets, 10min rests between sets! Standing start, 10-60rpm big gear! 10sec leg speed sprint! 3-5sec Pmax sprint from 25mph,

start at RPMopt -10rpm

Leg Speed Sprints (M/Smax)! 4-8x10 second sprints, standing or

seated! Start from 90rpm, target peak cadence

+20rpm from RPMopt or more! 3-7min rests

Race Sprints (Pmax)! Descend hill to 25-30mph! Shift to optimal gear by feel! When ground levels out, stand and

sprint 5-20sec


Sprint Stress Tracking


Sprint Training Load ≠ CTL


Why is sprinting different than aerobic load?

Different Physiological Training Targets

! M/Smax, neural: Strong and immediate signal from brain for muscles to contract, determines number of motor units recruited. Detrains quickly, minimal exposure every 3-7 days to maintain.

! Nmax, contractile: Maximum contractile force, connective tissue stiffness, pennation angle, optimal muscle length, motor unit recruitment.

Adaptation Pathways

! Motor Unit Recruitment: Number of motor units recruited (Henneman’s size principle), more is better. Can’t train muscle fibers that aren’t being used!

! RFD: Intended speed of movement and joint angle specificity determines neural adaptation.

! Velocity: Greatly leg speed specific, look for power outputs outperforming the power-velocity model.


Pmax power targeting

Max power!


Key Metrics By DisciplineCriterium Sprinters, Track Enduro! Pmax: W, W/kg! Nmax/kg

! a=F/m

Road/Breakaway Sprinters! Pmax after 2000kJ! Pmax after 40min >FTP

Cyclocross, MTB, Track Sprinters! Nmax/kg! W/kg

BMX! M/Smax, Pmax! Nmax/kg


FRCFunctional Reserve Capacity

The total amount of work that can be done during continuous exercise above FTP before fatigue occurs.

Units are kJ or J/kg


FRC Standards (absolute)


FRC

What do we do with FRC?

! Long sprint (maintaining speed)

! Team tactics

! Breakaway “booster rocket”, sprint leadout, last lap attacks

! “Puncheur”

! Pursuit

! Bragging rights


FRC Training Levels: Power and Time


FRC Targeting


FRC Targeting

Max power!

Pmax

FRC Intensive

FRC Extensive


Workouts for FRCHill Reps! 3-6x FRC intensive duration! Self-selected cadence! Full recovery

FRC Capacity! 1-5x3-6min 30sec all out/ 30sec rest! Target RPMopt +0-20rpm for M/Smax! 7-10min rests between sets! High FRC&Pmax riders need less

stimulus, low FRC riders need moreFRC Acceleration! 3-6x FRC intensive or extensive

duration! Standing or rolling start on semi-large

gear like 53x15, +2 cogs for Nmax! Position specificity: CX racers on

hoods, track and crit racers in drops! Full recovery

Long Race Sprints! Descend hill to 25-30mph! Shift to optimal gear by feel! When ground levels out, stand and sprint

FRC intensive or extensive duration! Full recovery


FRC Tracking


Cost-Benefit: Diminishing Returns

Maxed out7 weeks

Intervalscontinued…

Not expectedresponse


TIS Insight Into Training Effectiveness


Benefit

Training Metrics & Cost-Benefit Cost


Individualizing FRC


Individualizing FRC

1000w: 24 sec

1000w: 49 sec


FRC Adaptation TargetsMuscular! Fiber type: slow -> fast twitch! Muscle mass, glycogen storage! Increase in rate-limiting enzymes used to break down carbohydrates

Neural! Increase fatigue resistance of neural drive (Henneman’s size principle)

Aerobic! VO2max, FTP


Q&A [email protected]

empiricalcycling.com/education

Sprint Training With WKO4

New Functional Training for Sports by Mike Boyle (book)

mailto:[email protected]

http://empiricalcycling.com/education

https://www.youtube.com/watch?v=jzi95JDWTQk

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