UPDATE: Due to popular demand we’re re-running our initial Fitness Forum, which was originally posted on Nov. 12.
Oregon Cycling Action welcomes Russell Cree and the coaching staff at Upper Echelon Fitness to our new Fitness Forum. Cree will be joined by Evan Elken, Brian Forbes, Tina Brubaker, Omer Kem and Chris Swan answering readers’ questions. (You can find a brief bio for each coach at the bottom of this post). This week the crew answers five questions about training, injury and off-season plans.
Would you like to ask Russell or any of the other coaches a question? Please use our Contact Form.
1. I just got a power meter for the 2010 season, how do I test myself to estimate my training LT?
Russell Cree: Field testing is great with a power meter. This can be used to determine your functional threshold power (FTP), but not your lactate threshold. Lactate Threshold is determined with blood lactate measurement. But FTP is very useful for training. To get a true threshold measurement, you would need 40-60 minutes of maximum effort. This would be similar to a 40k time trial. In training, it is very difficult to maintain focus and effort for this duration and it is hard to find a course without constraints for this time trial. So we use shorter trials and calculations to determine threshold. A typical test would be 20 minutes long. Taking the average power from the 20 minute time trial, you can subtract 5-10% and use this as your FTP. A rider with a high anaerobic capacity will be around 10% lower, while a rider with less anaerobic capacity and a more skilled time trialist will be closer to the 20 min average. Therefore, they might only subtract 5%. So, the general idea is to do a 20 min time trial and minus 5-10% from the average wattage.
The protocol might look like:
- 15 min warm-up
- 4-5 min time trial
- 5 min rest
- 2 x 40 seconds HARD, with 60 sec rest between
- 10 min rest
- 20 min time trial
- 15 min cool-down
2. It’s the off season, what’s a good way to incorporate weight training into my training plan?
Brian Forbes: After your season is all said and done (whether this is road or cyclocross) and you have given yourself a little break from the bike it’s time to begin off-season training. Incorporating resistance training with base miles is useful for performance, as well as health. November is typically used as a transition month where you mix weights with cycling. When you start resistance training, don’t worry about the amount of weight you are using, it should be fairly light or maybe just body weight. If you are unfamiliar with resistance training you must have personal instruction to learn correct technique. Try varied exercises including squats, dead lifts, back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. A program is usually 12 weeks long with training 2-3 days per week. It’s also good to incorporate plyometrics into your program. Again, if you are unfamiliar with resistance training, you will need instruction for technique. It can be dangerous if correct form is not used. This must first be learned.
3. What is a good length for a training cycle?
Chris Swan: For most people, a training cycle should be either a 3 or 4 week program, where the 3 week program is 2 weeks of high volume or intensity with the 3rd week a rest week, and the 4 week program would consist of 3 weeks of training with the 4th week a rest week. Which one to go with will depend on a number of factors such as age, years riding, and non cycling stresses (job, school, etc) which place additional strain on the ability of a person to recover. It is important to incorporate rest weeks in order to continue progressing so that the training is actually producing results, and not just making you more tired.
The best thing to do to help determine which length is right for you, is to keep a training journal and record how you are feeling. When week 3 comes around, be extra careful to watch for signs of over training or being too tired, such as high resting heart rate, abnormal power or heart rate (unable to achieve a typical power/heart rate in an interval for example). Another thing to watch for is being unable to complete workouts as planned, lacking motivation to train, or just simply feeling exhausted. If these signs start showing up in week 3, then that should be a rest week. If you are still going strong and not showing signs of fatigue, then train through week 3 and take the rest week in week 4. Always rest in week 4 regardless of how you are feeling going into it. Cycling has long seasons and training stress builds up over the course of days, weeks, and even months. Rest weeks put the matches you burn in training and racing back in the match book. You don’t want to wait until all the matches are gone before you start putting them back in. During your rest week, its a good idea to cut training back as much as 50%, reducing both volume and intensity. Multiple rest days can also be good to ensure full recovery and the chance to relax before getting back into your normal training routine.
So in short, pay attention to how you are feeling, if it feels like you really need a rest week, you probably do, and it is most likely the cue to end that cycle and begin the next one.
4. I’m going to enter 2010 with a lingering ankle injury, what would you suggest to prevent re-injury?
Russell Cree: The best way to prevent re-injury is to be proactive in the off-season! This is THE time to address injuries, especially repetitive stress injuries that may require a change to your training program. As soon as your racing season ends, this is the time to address nagging injuries. Without knowing the exact injury you have, I can’t say what is best in your case other then to say, get it looked at in person by a qualified medical professional as soon as possible. A sports medicine physician or physical therapist would be a good place to start. Also a bike fit and pedaling assessment might be worth addressing prior to resuming training for the upcoming season. In summary, address this sooner then later. And address this with the same diligence you would your training. Coming into the season with optimal health is essential.
5. If I decide to go somewhere warm to ride but I only have a week to do it what’s the best way to maximize this time? When should I plan this trip in relation to the beginning of the season?
Omer Kem: The best time for a trip like this is after you have finished your “base” miles and are transitioning into more intense zone 4 (Threshold) and zone 5 (VO2max intervals. In my experience it is much easier to do the long slow miles in bad weather, but with added intensity comes greater fatigue and risk of sickness….
If you were to say have 7 training days in the good weather. I would use a 3 day on, 1 day off training cycle. Taking a rest week after this intense period of training will give your body the chance to recover and adapt to the intense efforts. Taking this trip 2 weeks before your first race of the year will let you do the training, recover for a week and you will be ready for the race efforts of the season.
The Upper Echelon Fitness Coaching Staff
Russell Cree, DPT
Russell is a professional cycling coach, bike fitter, exercise physiologist, and Physical Therapist. He has been coaching professionally for ten years and has worked with all levels of cyclists from recreational cyclists to Grand Tour stage winners, and Olympians. He has personal experience competing as a Cat 1 in road and cyclocross, and professional XC mountain biking.
Evan Elken
Evan brings a wealth of experience to coaching. Evan raced professionally for five seasons and excels with sprinting and race tactics. Evan was a collegiate baseball player prior to cycling. He studied mathematics and computer science at Lewis and Clark College, which is helpful for data analysis for wattage-based training.
Brian Forbes
Brian has been a dominant rider in Arizona for the past decade prior to relocating to Portland in 2009. Brian has been a professional coach for five years and also has a special interest in sports nutrition and supplements. He raced professionally for three years with the Jelly Belly team.
Tina Brubaker
Tina is a top Northwest rider with experience in all disciplines. She is one of the top riders in road, criterium, cyclocross, and mountain biking. Most recently, Tina is the team leader for the Veloforma Women’s Team.
Omer Kem
Omer has competed at the top level of domestic cycling, riding in events such as the Tour of California for Team BISSELL for three years. Omer has worked with many top coaches in the United States, such as Max Testa, and Renee Wenzel.
Chris Swan
Chris is a USA Cycling certified coach and has directed the University of Oregon cycling Team. He is a Category 1 road cyclist.
