Chris Hoy training interview

Force training by Joel Friel

The main message here is this: Endurance athletes who are deficient in force will never fully realize their capacity to swim, bike or run fast because they lack power. You also need power to climb hills and plow through rough water. Having a good level of force, the ability to overcome resistance (such as gravity or drag), is a critical aspect of power. Let’s examine power from a physics perspective and then tie it into our world of endurance sport......read more

Plyometrics = Jump Training

Above are some specific Plyometric exercises for track cycling - image was extracted from the book "Jumping Into Plyometrics" by Donald A. Chu, PhD, 2nd Edition. link

Plyometrics or Jump Training is defined as exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed-strength ability is known as power ( Power = Work/Time). Power is the ability to do strength work at an explosive pace.

Before starting Jump Training, one must have a solid base in Strength Training, which is achieved by lifting weights. Lifting heavy weights develop force (muscular strength), which is needed in jumping since muscle contraction is involved...... more info here.

Advance training would include a combination of weights and jumps, such as using a weighted vest.

Training Summary Sheet 11 30 2009

November 27 2009 Functional Threshold Power Test

A 20 minute test, the dip in the power profile shows where I had to go easy after starting out a bit too hard.

Age - 44
Weight - 177 lbs
Body fat - 17.5 %

Above are training zones which were established based on 20 minute test data. The CTS equivalent column shows the terminology used by Chris Carmichael in his training videos and books.

Test extracted from 'Training and Racing with a Power Meter' by Hunter Allen & Andrew Coggan:

-20 minute warm up at 65% max heart rate
-1 minute fast pedal at 100 rpm
-1 minute recovery
-1 minute fast pedal at 100 rpm
-1 minute recovery
-1 minute fast pedal at 100 rpm
-5 minute at 65% max heart rate
-5 minute all out
-10 minute at 65% max heart rate
-20 minute time trial to establish avg power and heart.
-10 minute at 65% max heart rate
-10 minute cool down

75 mile endurance ride, LIE Service Road 11 15 2009

2009 Kissena Velodrome 150 lap Garmin data

SPEED


HEART


PACE


Gear: 48x15 = 86"
Bike: Tiemeyer
Wheels: Mavic Ellipse clinchers
Weather: Sunny, mild 55 to 65 temps.
Number of riders: 13
Laps: 150
Miles: 40
Time: 2 hours
Avg Speed: 20 mph