Apr 08, 2015 at 02:42 PM
Tim, do you have some stock thoughts on "w prime" you'd be willing to share?
http://physfarm.com/new/?page_id=563
http://physfarm.com/new/?page_id=563
Kissena Coaching Program - Velocious Coaching
Apr 08, 2015 at 02:55 PM
Tim,
I sent you a ride file some time ago. I was hoping you'd be able to pull a FTP estimate out of it.
thanks.
JP
I sent you a ride file some time ago. I was hoping you'd be able to pull a FTP estimate out of it.
thanks.
JP
Apr 08, 2015 at 03:59 PM
Yes,
But need to be more specific and to be clear, I am part of the four person team that develops WKO software so if you follow wattage list you will know that my team has some issues with "w prime" so my answers will be somewhat biased.
What do you want to know? In general, his thoughts are correct. "W" is your anaerobic battery. How much each battery can hold can be measured with reasonable accuracy, typically in Joules or Kilojoules (we use kj's). This estimates how many kj's you can burn anaerobically when measured again how hard you are going. Go 106% over FTP and you are burning through that battery relatively slowly, go balls to wall max, you burn through it pretty quickly. If you know what that is, you can better understand your abilities. Say you have a "w" of 10,000kj's and your max sprint burns 1,000kjs a second, from a fuel perspective, you can sprint that hard for about 10 seconds before the lights start going out and the battery is drained, now say you sprint at half that speed burning 500kj's for second can go for 20 seconds. This is an over simplification as you are actually still generating (re-charging a touch) so the short sprint might be 10.5 seconds and the long 22 seconds. This is an over simplification but think you will understand.
The hard part is predicting the rate of return (re-charge) as it is here where you see large variability in riders (humans) and super tricky to hit and can lead to all type of wild estimations and inaccuracies. That being said, if you could predict, image having a "Anaerobic gas gage" on your Garmin that show when you drawing down, when you re-charging and what you have left.....THAT would be helpful.
Ask specifics and I will take a shot.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
But need to be more specific and to be clear, I am part of the four person team that develops WKO software so if you follow wattage list you will know that my team has some issues with "w prime" so my answers will be somewhat biased.
What do you want to know? In general, his thoughts are correct. "W" is your anaerobic battery. How much each battery can hold can be measured with reasonable accuracy, typically in Joules or Kilojoules (we use kj's). This estimates how many kj's you can burn anaerobically when measured again how hard you are going. Go 106% over FTP and you are burning through that battery relatively slowly, go balls to wall max, you burn through it pretty quickly. If you know what that is, you can better understand your abilities. Say you have a "w" of 10,000kj's and your max sprint burns 1,000kjs a second, from a fuel perspective, you can sprint that hard for about 10 seconds before the lights start going out and the battery is drained, now say you sprint at half that speed burning 500kj's for second can go for 20 seconds. This is an over simplification as you are actually still generating (re-charging a touch) so the short sprint might be 10.5 seconds and the long 22 seconds. This is an over simplification but think you will understand.
The hard part is predicting the rate of return (re-charge) as it is here where you see large variability in riders (humans) and super tricky to hit and can lead to all type of wild estimations and inaccuracies. That being said, if you could predict, image having a "Anaerobic gas gage" on your Garmin that show when you drawing down, when you re-charging and what you have left.....THAT would be helpful.
Ask specifics and I will take a shot.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Apr 08, 2015 at 05:40 PM
Thanks Tim - you stopped right where I would have begun asking; what's the thinking on how to manage that recharge?
I get the depletion side of the equation but I'm really unclear on the refill both in terms of how the accumulated time in various recovery zones effects the overall battery and terms of training the recharge.
I understand accumulating minutes (hours) in target zones to train those zones, but I don't have a sense of what or how fiddling with the recovery windows and their intensities train the recharge.
I get the depletion side of the equation but I'm really unclear on the refill both in terms of how the accumulated time in various recovery zones effects the overall battery and terms of training the recharge.
I understand accumulating minutes (hours) in target zones to train those zones, but I don't have a sense of what or how fiddling with the recovery windows and their intensities train the recharge.
Apr 08, 2015 at 05:47 PM
Tim one more unrelated question for you, since #fanboys never die.
Watching Kristoff tear it up this year I'm strongly reminded of other dominant spring seasons (Gilbert, Sagan, Haussler) etc that seemed impossible to repeat.
In your opinion Is the form these guys need truly so elusive or are there other, much larger factors at play here?
Watching Kristoff tear it up this year I'm strongly reminded of other dominant spring seasons (Gilbert, Sagan, Haussler) etc that seemed impossible to repeat.
In your opinion Is the form these guys need truly so elusive or are there other, much larger factors at play here?
Apr 09, 2015 at 12:21 PM
Jules,
OK, will start my series of posts here (responding to dominant spring) as this is a "subjective" process. First off, I take a positive approach towards performance and only point a finger with proof. Cycling is tainted and plenty of aholes out there still making it bad, but, as a whole, things are better.
Your question: Yes, true form is that elusive. One of the things about cycling, there is no HARDER sport to win at. You need a combination of fitness, form, team, luck, others bad luck and more. When you analyze "form" for a Pro Tour rider, you need to take all these into consideration.
Sometimes all the stars align and you can have the "peak" of a lifetime. The reason it can be hard to repeat is this: The human body is fickle and its response to exercise induced stress can be hard to predict, harder then most people assume. Coaches and trainers can utilize systems to increase predictability (ie...periodized training) but still there is a randomness element hard to hit and actually, hard to repeat.
Yesterday was talking to a long time pro, 17 years with lots of success. I asked him, by his definition, which were is top two years. His 2 years were about 9 years apart. Think about that, out of all those years, all that racing, his top two years were that far apart. He worked with a very famous PhD Coach, years of experience, knew his sh*t inside and out but still only could produce two dominate years (not that he didn't have success , just not a season like you are describing). Teh human body (and other demands of success in cycling) can be fickle.
So in the end, yes it is possible that it can be one and done. None of the riders you mentioned disappeared but did not repeat success. Note for two, their team roles quickly changed, and that is a factor also.
Just my 2 cents.
OK, will start my series of posts here (responding to dominant spring) as this is a "subjective" process. First off, I take a positive approach towards performance and only point a finger with proof. Cycling is tainted and plenty of aholes out there still making it bad, but, as a whole, things are better.
Your question: Yes, true form is that elusive. One of the things about cycling, there is no HARDER sport to win at. You need a combination of fitness, form, team, luck, others bad luck and more. When you analyze "form" for a Pro Tour rider, you need to take all these into consideration.
Sometimes all the stars align and you can have the "peak" of a lifetime. The reason it can be hard to repeat is this: The human body is fickle and its response to exercise induced stress can be hard to predict, harder then most people assume. Coaches and trainers can utilize systems to increase predictability (ie...periodized training) but still there is a randomness element hard to hit and actually, hard to repeat.
Yesterday was talking to a long time pro, 17 years with lots of success. I asked him, by his definition, which were is top two years. His 2 years were about 9 years apart. Think about that, out of all those years, all that racing, his top two years were that far apart. He worked with a very famous PhD Coach, years of experience, knew his sh*t inside and out but still only could produce two dominate years (not that he didn't have success , just not a season like you are describing). Teh human body (and other demands of success in cycling) can be fickle.
So in the end, yes it is possible that it can be one and done. None of the riders you mentioned disappeared but did not repeat success. Note for two, their team roles quickly changed, and that is a factor also.
Just my 2 cents.
Apr 09, 2015 at 12:54 PM
Jules:
w Prime question (What we call Functional Reserve Capacity) I answered in a video that should help you think through the principles, sorry a tad long (8 min). Give it to 9:00am to load.
http://youtu.be/Nc1UuBTlMN8
w Prime question (What we call Functional Reserve Capacity) I answered in a video that should help you think through the principles, sorry a tad long (8 min). Give it to 9:00am to load.
http://youtu.be/Nc1UuBTlMN8
Apr 09, 2015 at 01:04 PM
Hey,
What devices are you using to collect power? It is estimating using TRIMPS but thought you had a power meter?
Timothy Cusick
What devices are you using to collect power? It is estimating using TRIMPS but thought you had a power meter?
Timothy Cusick
Apr 09, 2015 at 01:19 PM
JP:
Hope this is cool, but did a quick video on your data and FTP question. Might be too public, let me know and i can shut it down.
https://youtu.be/JLtQF3qtp_s
Hope this is cool, but did a quick video on your data and FTP question. Might be too public, let me know and i can shut it down.
https://youtu.be/JLtQF3qtp_s
Apr 09, 2015 at 01:40 PM
Tim that's a fantastic answer, thank you! I hadn't thought about the conservation of area under the curve before, but it makes a lot of sense. It also puts of lot of the bread & butter training I've been doing for the past five years in a new perspective.
As a typical 40+ Cat racer with less than 8 hours a week to train my time is often spent with a 1:1 or 1:2 ratio of work to rest, from 1 to 60 minute efforts.
Really appreciate you taking the time to make the video!
As a typical 40+ Cat racer with less than 8 hours a week to train my time is often spent with a 1:1 or 1:2 ratio of work to rest, from 1 to 60 minute efforts.
Really appreciate you taking the time to make the video!
Apr 09, 2015 at 02:05 PM
Tim below is a link to my last race where I flatted 50 minutes in....The power #'s are an all time high for me 20-50 minutes. My power #'s are almost 20 watts higher on the weekends when I've had a day off my feet & when the previous day was a light spin for 45 minutes.
Day before race openers seem to do me more harm than good...my ability to recover after hard effort days is slow going as I tend to need a full day off the bike or a short recovery ride.
I can not realistically use my FTP #'s based off race days to train with as I am on my feet all day in a high stress job...I've been scaling down about 15 watts to account for weekly fatigue.
What can I do from a training/recovery standpoint to account for my weekday fatigue & what should I do the day before a race that will keep me fresh for the race??? Yacks
http://home.trainingpeaks.com/athlete/workout/GEQGWY7IYMWL7XBS4BK4XISCOE
Day before race openers seem to do me more harm than good...my ability to recover after hard effort days is slow going as I tend to need a full day off the bike or a short recovery ride.
I can not realistically use my FTP #'s based off race days to train with as I am on my feet all day in a high stress job...I've been scaling down about 15 watts to account for weekly fatigue.
What can I do from a training/recovery standpoint to account for my weekday fatigue & what should I do the day before a race that will keep me fresh for the race??? Yacks
http://home.trainingpeaks.com/athlete/workout/GEQGWY7IYMWL7XBS4BK4XISCOE
Apr 09, 2015 at 03:28 PM
Get younger.twoyacks said:
Day before race openers seem to do me more harm than good...my ability to recover after hard effort days is slow going as I tend to need a full day off the bike or a short recovery ride.
Apr 09, 2015 at 03:36 PM
If they sold that on a stick...i'de buy it
Apr 09, 2015 at 03:46 PM
https://youtu.be/01nLLpeEupE?t=4m20s
Apr 09, 2015 at 05:10 PM
Apr 09, 2015 at 05:54 PM
Tango & Cash
Apr 09, 2015 at 09:43 PM
Yacks, if you haven't yet seen it, I've posted some thoughts over in the mentoring thread that might be helpful to think about come the next race.
Apr 09, 2015 at 10:23 PM
Marc,
Can you link the advice when you post. Lots of good stuff like to follow but need to spend time learning your groups forums.
Thanks!
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Can you link the advice when you post. Lots of good stuff like to follow but need to spend time learning your groups forums.
Thanks!
Timothy Cusick
President | Peaks Coaching Group
O. 717.467.5078 C. 717.515.5382
tim@peakscoachinggroup.com
www.peakscoachinggroup.com
Apr 10, 2015 at 03:57 AM
Apr 10, 2015 at 11:17 AM
Tim, while it was specific for JP, found your video answer awesome on how to get FTP out of training peaks.
Would love to check out all the dashboard charts. Any chance of getting that upgrade code that's mention every so often. I haven't upgraded, as I keep waiting for it. Many thanks!
Would love to check out all the dashboard charts. Any chance of getting that upgrade code that's mention every so often. I haven't upgraded, as I keep waiting for it. Many thanks!
Apr 10, 2015 at 12:08 PM
Fascinating. Watched it yesterday. Will re-watch today. Thanks. I recommend it to others, as Eloy and Jules seem to as well.TimCusick said:JP:
Hope this is cool, but did a quick video on your data and FTP question. Might be too public, let me know and i can shut it down.
All the same, I'd love to keep it within Kissena if possible. A bit naked to the general public.
Apr 10, 2015 at 12:23 PM
The video is unlisted, not searchable or accessible unless you have the direct link.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Apr 10, 2015 at 01:51 PM
Team,
We hosted a great webinar from Nobel Prize winning Dr. Ivey on nutrition timing and supplements. This guy know his stuff and there are points in this video that will make you wish you had a bigger brain but it is great, really well done and explained. It is long but if you take notes, you will walk away with updates to your nutrition protocols that will help your training and racing.
https://www.youtube.com/watch?v=FWQUaqwaSZ8
We hosted a great webinar from Nobel Prize winning Dr. Ivey on nutrition timing and supplements. This guy know his stuff and there are points in this video that will make you wish you had a bigger brain but it is great, really well done and explained. It is long but if you take notes, you will walk away with updates to your nutrition protocols that will help your training and racing.
https://www.youtube.com/watch?v=FWQUaqwaSZ8
Apr 10, 2015 at 06:49 PM
From TrainingPeaks
Sorry for the extended delay here, must have glossed over the e-mail while I was out and never responded. Below is a coupon code for a 20% discount to Kissena Cycling Club athletes.
kissena15
Apply this code at the check out page and the discount will appear. Thanks for the outreach!
Apr 10, 2015 at 06:52 PM
Sweet:
Email form TrainingPeaks:
Hi Tim,
Sorry for the extended delay here, must have glossed over the e-mail while I was out and never responded. Below is a coupon code for a 20% discount to Kissena Cycling Club athletes.
kissena15
Apply this code at the check out page and the discount will appear. Thanks for the outreach!
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Email form TrainingPeaks:
Hi Tim,
Sorry for the extended delay here, must have glossed over the e-mail while I was out and never responded. Below is a coupon code for a 20% discount to Kissena Cycling Club athletes.
kissena15
Apply this code at the check out page and the discount will appear. Thanks for the outreach!
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
Apr 10, 2015 at 07:44 PM
Coach Tim
I did my FTP test today, since I am starting the program on monday. I did on the trainer using the trainerroad software. After uploading the file to training peaks I got an email with my ftp. If that number is correct that is pretty awesome. Should I follow that for my training zones? Or could you analyze my ride to determine ftp
http://tpks.ws/0Rk7
I have only been back on the bike for 13 weeks, lots of room for improving.
thanks
I did my FTP test today, since I am starting the program on monday. I did on the trainer using the trainerroad software. After uploading the file to training peaks I got an email with my ftp. If that number is correct that is pretty awesome. Should I follow that for my training zones? Or could you analyze my ride to determine ftp
http://tpks.ws/0Rk7
I have only been back on the bike for 13 weeks, lots of room for improving.
thanks
Apr 10, 2015 at 08:06 PM
DGG is back!
Apr 10, 2015 at 08:33 PM
so much hotness!!
Tim, thanks for the discount code!
Tim, thanks for the discount code!
Apr 14, 2015 at 05:24 PM
Tim,
The 1/2/3 plan states this as a rest week for Monday and Tuesday, but then anaerobic capacity intervals start Wednesday. Is this the correct workout for Wednesday? Last "rest week" called for monday and tuesday off, and endurance rides Wednesday and Thursday.
The 1/2/3 plan states this as a rest week for Monday and Tuesday, but then anaerobic capacity intervals start Wednesday. Is this the correct workout for Wednesday? Last "rest week" called for monday and tuesday off, and endurance rides Wednesday and Thursday.
Apr 14, 2015 at 05:28 PM
Yes,
The theory is you should be fitter so the need for rest shorter. That being said, really hard here as I am not sure of peoples base fitness or what you were doing before jumping on plan but figured if someone tired, would follow my advice to rest and / or take an easy day.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com
The theory is you should be fitter so the need for rest shorter. That being said, really hard here as I am not sure of peoples base fitness or what you were doing before jumping on plan but figured if someone tired, would follow my advice to rest and / or take an easy day.
Timothy Cusick
President | Peaks Coaching Group
O 717.467.5078 C. 717.515.5382
www.peakscoachinggroup.com