Training Summary Sheet for March 2010

Continued interval training with Tabata intervals in the morning three times per week and weight training in the afternoons on the same days. Carmichael Training intervals in the afternoon three times per week on riding days, increased intensity of the workouts.

Stopped heavy weight training and started to concentrate on plyometrics and olympic lifts to convert strength into power (speed strength), started doing deep squats with lighter weights to shock the leg and butt muscles by doing 10 to 8 reps in the hypertrophy range, this adds to muscle confusion and stimulates growth. You can tell you are working harder because the sweat has increased.

FTP and sprint power have increased. Did a 30 second Sprint Power test, max power was 1,195 watts with average of 750 watts. Weight went down to 172 lbs and body fat went down to 15%, this is due to the increased intensity of the interval training workouts. Here again a good indication of hard work is increased sweat.

Did a 10 second sprint power test - 1,212 watts max.

20 Minute Lactate Threshold Workout

A 20 minute workout at my current Lactate Threshold between 180 to 208 watts and a one minute sprint effort at the end.

Weekend of gauging progress

This weekend was a weekend of gauging progress after a long winter of gym training and mostly indoor cycling. Yesterday I retook my fit test to see what improvements were made from the last fit test, 5 months ago:

-Flexibility Toe Touch = +3 1/2" (no improvement)
-Vertical Jump Height = 22 inches (no improvement)
-Standing Long Jump = 7'-8" ( improved by 3 inches)
-Pull Ups = 22 ( improved by 7)
-Push Ups = 70 (improved by 8)
-Isometric Wall Sit = 4 min 5 secs (improved 1 min 35 secs)
-Crunches = 105 (improved by 5)
-3 min step test = pulse 178
after 1 min rest = pulse 153 (moderate improvement)

-Weight = 172 lbs
-Body fat = 15%


Today I did a VO2 max workout with a 30 second Sprint Power Test (similar to Wingate Power Test) at the end of workout as profile below shows. I was essentially fatigued before I did this Power Test, next time I will do the test when I am fresh, to hopefully achieve higher numbers.






Below is the Sprint Power Test results (similar to Wingate Power Test) - I achieved a maximum power of 1,195 watts and an average of 750 watts over the 30 second test. According to Joe Friel's Training Bible 3rd Edition, table 5.1 on page 55, those numbers give me a ranking of excellent for Senior Men. Mind you world class power output are in the ranges of 1,800 to 2,000 watts for this test. This test measures your ability to quickly generate force. The average watts number indicates your ability to tolerate lactic acid. I believe the Tabata intervals have helped me this early in the season to improve lactate threshold, and of course the weight training & plyometrics have helped with the ability to generate force.

How to develop a training program

The process of creating a training program to help develop an individual's level of fitness comprises of 6 stages:

* Stage 1 - gather details about the individual
* Stage 2 - identify the fitness components to develop
* Stage 3 - identify appropriate tests to monitor fitness status
* Stage 4 - conduct a gap analysis
* Stage 5 - compile the program
* Stage 6 - monitor progress and adjust program

Stage 1

The first stage is to gather details about the individual:

* Age
* Reasons for wanting to get fit
* Current or recent injuries
* Health problems
* The sports they play and how often
* Their dislikes and likes with regards training
* What sports facilities they have access to - gym, sports centre etc.

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Stage 2

The second stage is to determine what components of fitness they need to improve. This will depend upon what the individual wants to get fit for - to improve general fitness, get fit enough to play in the Saturday hockey league, run a local 5 km fun run or compete in next year's London Marathon.

Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:

* Strength - the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)

* Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting)

* Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running or cutting movements)

* Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

* Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)

* Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling)

* Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)

* Strength Endurance - a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)

* Coordination - the ability to integrate the above listed components so that effective movements are achieved

Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation. You will need to consider which of these elements are applicable to the individuals training program based on what it is they want to get fit for.

Stage 3

The next stage is to identify appropriate tests that can be used to initially determine the individual's level of fitness and then to monitor progress during the training. The Evaluation Test page identifies suitable tests for each of the fitness elements.

Identified test should be conducted and the results recorded.

Stage 4

We now know the individual's background, objectives and current level of fitness. We now need to conduct a gap analysis of the current fitness levels (from test results at stage 3) and target fitness levels (identified at stage 2). The results of this process will assist in the design of the training program so that each component of fitness is improved to the desired level.

Stage 5

The next stage is to prepare a training program using the results of the gap analysis and FITT principles.

* F - frequency - how often should the individual exercise?
* I - intensity - how hard should the individual exercise?
* T - time - how long should each session last?
* T - training activity - what exercise or training activity will help achieve the individual's fitness goals?

For frequency, intensity and time you should start at an easy level and increase gradually e.g. 10% increments. Aerobic training should last for 20 to 40 minutes. Strength work should last 15 to 30 minutes and comprise of 3 sessions a week with 48 hours recovery between sessions.

Plan the program in four week cycles where the workload in the first three weeks increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. The aim of the four week cycles is to:

# Build you up to a level of fitness (3 weeks)
# Test, recovery and adjustment of the training program (1 week)
# Build you up to higher level of fitness (3 weeks)
# Test, recovery and adjustment of the training program (1 week)
# Build you up to an even higher level of fitness (3 weeks)
# and so on

The tests used to assess the individual's initial level of fitness should be planned into week 4 of the program in order to monitor progress and effectiveness of the program. The test results can be used to adjust the program accordingly.

The program needs to last 12 to 16 weeks in order to see any real benefits and the planning (initial & subsequent adjustments) should be conducted with the individual so that they feel they own the program. This will ensure the program is enjoyable and convenient to do.

Stage 6

The program has now been agreed and the individual can undertake the program. Every 4 weeks meet and discuss with the individual:

* How the training has gone
* The test results
* Progress towards target fitness levels
* Adjustments to the training program

http://www.brianmac.co.uk/plant.htm

Ideal Body Fat Percentages

more information at Sports Fitness Advisor

Cane Creek Track Sprint 85 Wheels

This is the only new cycling equipment for this year, every thing else is status quo. There seems to be a rumor going around that Cane Creek has stopped making wheels, this is yet to be confirmed.

A blurry group photo