1. PERFORMANCE
ENDURANCE TRAINING
KIRK CARLSEN

2. BACKGROUND
• Professional Cyclist
• National Champion
• Worked with world’s best Physiologists
• Raced at the highest level Globally
• Adrenal Fatigue

3. TRAINING FOR OPTIMAL PERFORMANCE

4. ZONE SPECIFIC TRAINING FOCUS

5. LACTATE ANALYSIS FOR ENDURANCE ATHLETES
• Lactate Threshold = lactate
accumulation (1 Hour
sustained)
• The more power and less
lactate you produce, the
longer you can sustain
• Less lactate = less fatigue
• Accumulation effect
• Zone 2 and 3

7. MUSCLE GLYCOGEN USE AND FAT SOURCE

8. TRAINING TIME TABLE
• Base Periodization
• Zone 1 and 2
• Strength Training

9. VOLUME OF TRAINING FOR ENDURANCE ATHLETES
• High Volume
• Increase
Efficiency
• Muscle
Memory

10. WHAT IS POWER?
• Power is how hard
and how fast you
push the pedals
• Power to Weight
Ratio (Watts per
kilo)
• Climbing Speed

11. HOW TO CALCULATE HEART RATE AND POWER ZONES
http://lwcoaching.com/power-level-
heart-rate-zone-calculator/
USE FTP CALCULATOR TO DETERMINE
ZONES
USE ELECTRONIC DEVICE TO MAINTAIN
SPECIFIC POWER ZONES
DO NOT COMPENSATE ON CLIMBS AND
COAST ON DOWNHILLS

12. WHY USE HEART RATE AND POWER?
 ADAPTATION
 SIGNALING
 IMPROVEMENT
 FATIGUE

13. RECOVERY CYCLE AND TRAINING STIMULUS
• Training stimulus
• Push in to fatigue
response
• Recovery
• Build past baseline
• Training stimulus

14. TRAINING STIMULUS AND COMPENSATION
• Optimal Training
Response
• Undertraining
• Overtraining

15. OVERTRAINING NEGATIVE RESPONSE LOOP
• Quality Training
Versus
Overtraining
• High Volume
Training Blocks
with Recovery
Periods
• Undertraining

16. NUTRITION THE KEY TO RECOVERY
MAINTAIN BLOOD VALUES
TESTOSTERONE
CARBOHYDRATE AND PROTEIN
BALANCE
FAT ADAPTION
RIDE FOOD INTAKE

17. HYDRATION
KEY TO MAINTAIN HEART RATE
REDUCE MUSCLUAR FATIGUE
MAINTAIN POWER OUTPUT

18. QUESTIONS?