This example is to show that performance can change leading up to peak performance, then drop off after some recovery time.
Using this as a guage we can identify new training zones and also look for areas that may need improvement.
Sunday, December 4, 2011
Testing performance during a season...
The following tests were taken over the course of a season.
This example is to show that performance can change leading up to peak performance, then drop off after some recovery time.
Using this as a guage we can identify new training zones and also look for areas that may need improvement.
You can also use testing prior to starting a training block, and then again at the end of the block. This will act as your measurement stick to see if the fitness improved the way you had hoped when working on a certain aspect of your fitness.
This example is to show that performance can change leading up to peak performance, then drop off after some recovery time.
Using this as a guage we can identify new training zones and also look for areas that may need improvement.
Thursday, November 3, 2011
BIOSTEEL NOW AVAILABLE!
I have decided to start carrying Biosteel products.
Every batch is tested and certified by NSF (certified for sport) and WADA.
Advanced Recovery Formula - $89.99 plus HST ($3.22 per serving including tax)
High Performance Sports Drink - $59.99 plus HST ($1.13 per serving including tax)
Whey Protein Isolate - $59.99 plus HST ($2.41 per serving including tax)
Stock now available in all products and flavours.
You can read more about them here:
BIOSTEEL
Every batch is tested and certified by NSF (certified for sport) and WADA.
Advanced Recovery Formula - $89.99 plus HST ($3.22 per serving including tax)
High Performance Sports Drink - $59.99 plus HST ($1.13 per serving including tax)
Whey Protein Isolate - $59.99 plus HST ($2.41 per serving including tax)
Stock now available in all products and flavours.
You can read more about them here:
BIOSTEEL
Wednesday, October 19, 2011
Wild Betty Clinic this Weekend!
The last WildBetty mountain bike clinic this weekend...took the opportunity to ride part of the ride we will be using.
Clinic will start off with some intervals and learning how to pace properly.
Then we will finish off with a nice long endurance ride on some new trails that many will not have ridden.
We have had a different focus at each clinic with most of them being of technical nature. Time for some info on training!
For more information about The Wild Bettys click the link to the right ... or below
www.wildbettys.com
Below is the ride ... likely 97% single track
Clinic will start off with some intervals and learning how to pace properly.
Then we will finish off with a nice long endurance ride on some new trails that many will not have ridden.
We have had a different focus at each clinic with most of them being of technical nature. Time for some info on training!
For more information about The Wild Bettys click the link to the right ... or below
www.wildbettys.com
Below is the ride ... likely 97% single track
Thursday, October 13, 2011
2012 MTB training has begun
Melinda in the middle of pull-ups during strength session for 2012.
Testing as well to get a baseline starting point. Respiratory training to get back on track after a little time off.
Testing as well to get a baseline starting point. Respiratory training to get back on track after a little time off.
Tuesday, October 11, 2011
Season Just around the corner
NLL training camps starting soon...Glen Bryan (Toronto Rock) and Andrew Suitor (Minnesota Swarm) getting ready...in the middle of:
Warmup - 2 rounds - Run 800m + 30 wallball + 15 pushups with orange band (3 puck height)
Mobility - hips - hamstring - quad - calf (mostly band assisted)
Main workout:
3 rounds Front Squat 12 reps + 4 x 15 ON/15 OFF 10m shuttle (rest 2:00)
rest 5:00
3 rounds Hang Clean 12 reps + 4 x 15 ON/15 OFF 10m shuttle (rest 2:00)
Warmup - 2 rounds - Run 800m + 30 wallball + 15 pushups with orange band (3 puck height)
Mobility - hips - hamstring - quad - calf (mostly band assisted)
Main workout:
3 rounds Front Squat 12 reps + 4 x 15 ON/15 OFF 10m shuttle (rest 2:00)
rest 5:00
3 rounds Hang Clean 12 reps + 4 x 15 ON/15 OFF 10m shuttle (rest 2:00)
Sunday, February 6, 2011
Testing Showing signs of improvement
Following along with some testing with Melinda to show how things are going along...and how testing can show this.
Training has been mostly a focus on longer tempo intervals strictly within 3 to 4 beats of Lactate Balance Point...as long as RPM doesn't drop below 70 we keep going.
Wattages and lacates are stable during the sessions so really good performance and stability across the board.
Been maintaining high rpm with some coordination drills.
A picture of Melinda training at the gym doing 30 min Tempo after her Ramp test. Band is for posture awareness as well as breathing awareness.
Training has been mostly a focus on longer tempo intervals strictly within 3 to 4 beats of Lactate Balance Point...as long as RPM doesn't drop below 70 we keep going.
Wattages and lacates are stable during the sessions so really good performance and stability across the board.
Been maintaining high rpm with some coordination drills.
A picture of Melinda training at the gym doing 30 min Tempo after her Ramp test. Band is for posture awareness as well as breathing awareness.
Thursday, January 27, 2011
Tempo - what is the right way?
Tempo training is done quite often in many training plans often irrelevant of coaching philosophy.
I have always been a big believer in using Lactate Balance Point heart rate from testing to define the top of this Tempo range...and like to keep it tight with only about 5 beats below.
Since getting my metabolic cart and able to do some further testing by using a few different metrics from the results, I have been able to confirm this heart rate is still likely the best place to do this type of work on the bike.
The real difference is the athlete to athlete seems to be where this falls relative to the wattage they push at this level (as compared to normal testing) as well the heart rate as compared to their max heart rate.
Most programs would call for Tempo to be done 80/85% of max heart rate.
I feel now that the bottom of the range may be a little high for a number of people. I am finding that 77 to 80% is actually where many people should be doing Tempo in order to have consistent heart rate, power, lactate.
It is quite possible to get this number up to 85% of max but I believe that needs to be done by doing Tempo at the correct level in the first place and allowing the body to adapt to that stress level.
The picture shown below is of an athlete doing a 2x30 minute Tempo workout.
We have tried doing this 5 to 10 watts higher and just can't manage to keep all of the systems working together - wattage - heart rate - respiratory - RPE. When switching this session to data from the latest testing the 2x30 went extremely well and wattage only 5w off prior sessions at the end of it all.
So maybe try doing your Tempo at a point where you don't lose performance during the intervals by more than 3% and see what heart rate and performance that really is...you may also find it leaves a little more in the tank for other sessions planned during the week.
I have always been a big believer in using Lactate Balance Point heart rate from testing to define the top of this Tempo range...and like to keep it tight with only about 5 beats below.
Since getting my metabolic cart and able to do some further testing by using a few different metrics from the results, I have been able to confirm this heart rate is still likely the best place to do this type of work on the bike.
The real difference is the athlete to athlete seems to be where this falls relative to the wattage they push at this level (as compared to normal testing) as well the heart rate as compared to their max heart rate.
Most programs would call for Tempo to be done 80/85% of max heart rate.
I feel now that the bottom of the range may be a little high for a number of people. I am finding that 77 to 80% is actually where many people should be doing Tempo in order to have consistent heart rate, power, lactate.
It is quite possible to get this number up to 85% of max but I believe that needs to be done by doing Tempo at the correct level in the first place and allowing the body to adapt to that stress level.
The picture shown below is of an athlete doing a 2x30 minute Tempo workout.
We have tried doing this 5 to 10 watts higher and just can't manage to keep all of the systems working together - wattage - heart rate - respiratory - RPE. When switching this session to data from the latest testing the 2x30 went extremely well and wattage only 5w off prior sessions at the end of it all.
So maybe try doing your Tempo at a point where you don't lose performance during the intervals by more than 3% and see what heart rate and performance that really is...you may also find it leaves a little more in the tank for other sessions planned during the week.
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