Racing with powervs1

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Racing with powervs1

  1. 1. Coach Al Lyman, CSCS, FMS, HKC© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceRacing with PowerMay 28, 2013
  2. 2. Introduction: Quotes and Questions?Why Race With Power?FTP Testing: More on The TopicHaving a Pre-Race PlanVariability Index (VI) - Flattening The CourseA Quick Note About Heart RateRace Day ExecutionQuestions?© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceOur Goals For This Evening:
  3. 3. © PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceAre you selling yourself short over the long term?“Many people overestimate what they’re capable ofachieving in the near term (e.g. at their next race), yetthey’re constantly underestimating what they’re capable ofachieving in the sport long term….”– Chris Whyte
  4. 4. “Great racing is all about making smart choices inthe moment. Its great decision making.”© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceDo you know how you will react whensomething goes wrong?
  5. 5. “The ultimate purpose of all of the tools that you have atyour disposal such as heart rate, power, speed, or pace, isto help you become keenly aware of YOU……your own body and how IT reacts to stress, how it feelsat various effort levels….”© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceAre you connecting the “dots” and correlatingRPE and all of the other information you’rereceiving from the “gadgets”?
  6. 6. © PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceIt is ALL ABOUT THE RUN!
  7. 7.  Pacing the bike Its objective Its real time It keeps you from being overzealous early Helps you manage hills and wind better Helps you absorb and handle nutrition better Running off the bike better and faster Reduced variability of your ride Opportunity for a better, faster overall finish!“Once you’re walking the run (or doing the survivalshuffle), that awesome bike split won’t look so impressive!”© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceWhy Race With Power?
  8. 8. FTP Testing: 20min, 30min, 60min, ?Choose an appropriate duration that reflects your background,strengths/weaknesses, and your goal event.What is your endurance background? Short or long?Strengths and weaknesses? Short or long?Your RUNNING ability, NOT your riding ability, is thedeterminant for your optimal goal power / IF and TSS© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceFTP Testing: More On The Topic“A 20minute FTP test doesn’t always correlate well to a 6-7 hoursteady-state ride, especially in challenging conditions.”
  9. 9. Written document:First version: 6 to 8 weeks out from key race. Refine it asyou get closer to race dayWhat should it include?Targets specific intensity for the bike (IF; TSS)IM/Half IM: Test FTP > Approximate Bike Split > Goal TSS >*Assess Run Ability = Goal IFDaily Tasks; Nutrition Plan at 1 week out, 3-2-1 day priorto race day, day of race; Equipment; Mental PreparationNever base pacing decisions on things you cannot control© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceHaving a Pre-Race PlanWrite Down What You Want To Accomplish,and How You Will Accomplish It
  10. 10. 1. Test for FTP, using the most appropriate and practical testing protocol2. Guesstimate, based upon your experience, practice rides, training overthe recent past, and your knowledge of the course, WHAT yourapproximate bike split will be. Be conservative.3. Assess your own running ability.4. Using the above information to find the most appropriate goal TSS foryou.5. Follow upward in the chart from that TSS to find your optimal goalIntensity Factor (IF).6. Plug your goal IF, FTP, and goal TSS into the “Race Goal WattsCalculator.” See your goal watts, and power caps for short and longhills.7. Get out there during your “race specific” training rides and see how thisfeels, making the connection intuitively with all of the available tools atyour disposal.© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceIronman /Half Ironman Distance –The steps you need to take using the TSS Table
  11. 11. © PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceTSS Chart - IronmanThe Relationship of Bike Intensity (IF) and Bike Time in an Ironman (expressed as TSS)Intensity Factor (NP / FTP)67% 68% 69% 70% 71% 72% 73% 74% 75% 76% 77% 78% 79% 80%BikeSplit6:30 292 301 309 319 328 337 3466:20 284 293 302 310 319 328 338 3476:10 277 285 294 302 311 320 329 338 3476:00 269 277 286 294 302 311 320 329 338 3475:50 262 270 278 286 294 302 311 319 328 337 3465:40 254 262 270 278 286 294 302 310 319 327 336 3455:30 247 254 262 270 277 285 293 301 309 318 326 335 343 3525:20 239 247 254 262 269 276 284 293 300 308 316 324 333 3415:10 232 239 246 254 262 268 275 283 291 298 306 314 322 3315:00 231 238 245 252 259 266 274 281 289 296 304 312 320Copyright 2008 Rick AshburnLeft a little on the tableSafe zone for unsure runners and novicesGood range for most age-group athletes with good preparationFor proven, strong ironman runnersonlyRun a few miles and then walk it inYou are likely blown - try again nextyear
  12. 12. © PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceTSS Chart – Half IronmanThe Relationship of Bike Intensity (IF) and Bike Time in a Half Ironman (expressed as TSS)Intensity Factor (NP / FTP)75% 76% 77% 78% 79% 80% 81% 82% 83% 84% 85% 86% 87% 88%BikeSplit3:30 197 202 208 213 218 224 2303:20 188 193 198 203 208 213 219 2243:13 181 186 191 196 201 206 211 216 2223:06 174 179 184 189 193 198 203 208 214 2192:59 168 172 177 182 186 191 196 201 206 211 2162:52 161 168 170 174 179 183 188 193 197 202 207 2122:45 155 159 163 167 172 176 180 185 189 194 199 203 208 2132:38 148 152 156 160 164 169 173 177 181 186 190 195 199 2042:31 142 145 149 153 157 161 165 169 173 178 182 186 190 1952:24 139 142 146 150 154 157 161 165 169 173 178 182 1862:17 135 139 143 146 150 154 157 161 165 169 173 1772:10 132 135 139 142 146 149 153 157 160 164 1682:03 128 131 135 138 141 145 148 152 155 159Copyright 2008, Rick AshburnLeft a little on the tableSafe zone for unsure runners and novicesGood range for most age group athletes with good preparationFor proven, strong half ironman runners onlyRun a few miles then walk it inYou are likely blown - try again next year
  13. 13.  REPEAT after me: Do not hammer the hills – do not hammer the hills Do not hammer the hills… Pay attention to power caps Make shifts as smoothly as possible, e.g. as smoothas silk Make transitions in and out of turns and technicalportions of the course, as smoothly as possible Don’t coast on the flats or the downs (unless you areat 30+mph) Make smart tactical moves (draft zones, passing) FLATTEN THE COURSE. (review next slide?)© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceVariability Index (VI)Its about how SMOOTH you ride that matters the most!
  14. 14.  Variable courses, by nature, encourage a variableapproach to riding (pushing harder on the ups, relaxingand coasting on the flats and downs)Could you ride faster if you held BACK on the up-hills butpushed HARDER on the flats and down-hills?  Ride faster in those valleys and carry more speed intothe next hill, which in turn means you’re riding fasterthrough the entire sectionEven, smooth, application of force on the pedal© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceReview: Flattening The Course
  15. 15. Heart rate can be a valuable tool, if you understand itslimitations and potential tendencies Higher than normal heart rate can be indicative ofcardiovascular stress Dehydration, GI issues, energy depletion Higher than normal heart rate can lead to GI distress Adrenaline, race day excitement can lead to higherthan normal heart rates Cardiac drift means heart rate can steadily rise over thecourse of a few hours of aerobic exercise© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceWhat about Heart Rate?
  16. 16.  Write a detailed race plan that reflects and combines theinformation/data you’ve gleaned from your longest trainingrides, an honest assessment of your own abilities andexperience, and focused daily practice Be patient, willing to hold back early in order to finishstronger and faster Patience is one very underrated aspect of mentaltoughness and a champion’s mentality. Do you havewhat it takes? Have a good understanding, and have practiced, all powertargets for each portion of the bike leg At all times, stay positive, stay in the moment and be taskoriented - an unemotional decision making machine!© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCETEAM Pursuit Athletic PerformanceRace Day ExecutionOnly when you execute the plan, will results follow as you hope…

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