Keeping the Early Season Productive

Faced with abnormally high snow falls, shorter days, or wicked cold temps, keeping motivation to train is a mixture of art, motivation, and the ability to fool yourself in to thinking that you’re having fun.   So, how is this facilitated by the coach?  A bulk of this comes down to the athlete and their goals.  Individuals who peak for cross season are going to have different goals and structure than an individual who is looking to be flying in March and April.  Athletes with goals later in the year have the luxury of incorporating more cross training into their schedule.  Keeping in mind the training principal of specificity, activities that benefit cycling can be incorporated and still allow a change of pace.  Aerobic exercises such as cross country skiing are a great supplement to the schedule and allow athletes to still get to train outdoors.  Depending on the schedule we can start weaning from cross training to more bike oriented time in the spring.  Or, if there’s enough snow and the athlete wants another rig hanging in the garage, the snow bike is also an option.  This is similar to a mountain bike, but modified with extremely fat tires.  They provide great training opportunities if you can find an open area to ride.  Public places that allow cross country skiing in large open areas, such as local golf courses or a farm that turns in to a winter Nordic center, can offer a trail system for you to follow.  

 

But what if you don’t live in areas with snow or only want to ride?  The health club can have the answer. While some athletes may laugh at the thought of spin classes, they can be a great training tool. They don’t provide a great deal of overload and add a little “slop” to the periodization model since they are all over the place with intensity.  But, they prevent fitness loss due to detraining, and can provide stimulation for some positive physiological changes.  Plus, based on each athlete’s motivation and schedule, we have to consider what is the lesser of two evils —having greater control over the training and adding an increased risk to mental fatigue and burnout from strict trainer time and rides in bad weather, or sacrifice some of the workout quality a couple days of the week with possible increased focus on goal workouts.

Then, there are those who really need true saddle time on their own bike.  This could be due to daily schedules that are more conducive to solo training, personal preference, or the fact that the athlete’s goals for the season have key workouts during these winter and spring months. Often these individuals are relegated to “pretend riding” in the basement or garage.  The key to these training sessions is providing enough stimulation to avoid boredom.  Some individuals may not have a problem with this as a set of headphones and a power meter are something they enjoy.  The act of putting up the assigned wattage and the drive to see certain numbers provides enough stimulation.  Videos and other tricks are always good fallbacks.  But as a coach, the overall layout of the workout can have an effect.  If a peak is near, the athlete is doing hard and short intervals as part of a typical build.  These efforts are great for the trainer since it is a very controlled environment compared to the road, and the frequent changes in intensity provide variety.  With the short nature of intense workouts, athletes who aren’t close to a peak may also get these intervals.  But wait, doesn’t that go against periodization?  Yes, it does.  Often these intervals are not implemented during certain phases of an athlete’s build.  But, with the benefit of initial rapid progress, extra recovery needed between workouts, and a decrease in overall volume during these training phases, a period of high intensity can help break up the trainer suffer-fests.

Even with the all the benefits a hard VO2 type block can provide on the trainer, in many cases it’s not ideal. Care must be taken to ensure that the intense workouts are challenging and within the realm of reason.  In the winter athletes usually can’t put up the same numbers compared to when the workouts were assigned in-season.  Often these early spring months require higher volumes at a lower intensity.  So, the goal is to find other ways to add variety.  As a result, lower intensity intervals will cycle through work and rest periods much more rapidly than during the summer months.  Rather than 10 minute intervals with 3 minutes rest, trainer sessions may have 3 or 4 minute efforts with 1 minute rest.  Or over/under sets are also prescribed.  They provide short periods at varying intensities.  With a brief decrease in intensity, large amounts of work  

In the end, each workout needs to have a particular goal. Often athletes peaking in the spring and early summer are in critical stages of their build where workouts that are not stressing a particular system are essentially a waste of time.  For others, however, the focus of a period may be keeping most of the fitness and making it to the warmer months.  Short term and long term goals as well the variety of resources can make for a wide variety of training programs.
- John Hobbs, Senior Consultant

Did the ITT Results at Cross Nationals Act as a Valid Call Up Method?

By now, most of us are home and the CX Nationals hangover is in full effect.  All the, "what ifs, could haves, and if onlys" have been recounted way too many times and, as we all return to the real world, or even the off-season, some lingering complaints and questions remain about the 2010 championship event.

Complaints at events of this caliber are typically equal in quantity to excuses but a few things are obvious.  First and foremost, every single one of the winners earned every thread of that stars and stripes jersey.  Congratulations to everyone!  Second is that the crowd was definitely something that American CX racing has yet to see.  Hopefully, Tom Schuler can keep that momentum rolling and Madison January 2012 will be even an even bigger spectacle to behold.

A consistent complaint that was heard throughout the week involved the Cyclocross ITT, the result from which dictated call up order for the national championship race although the ITT was on a different day, with different weather conditions.  Also, the ITT was run on a completely different course, which means different surface properties.  The possibility of different physical demands and handling skill sets affecting the outcome of the race loomed.

We looked at the new call up method and even called upon some statistical expertise with the hope of being able to answer a question that everyone asked at some point over the weekend: Did the ITT results at cross nationals act as a valid call up method?

In statistical terms, "is there a significant correlation between the time trial performance and race performance?"

In order to examine this question, only results from racers who completed both events could be looked at.  We accomplished this using voodoo magic and something called casewise deletion of missing data.  This removed the first row of call ups from the equation.  Also, it got rid of everyone that did not start the ITT as well as anyone who did not finish the championship race.  Remember that we're only looking at the validity of the ITT as a call up method.  If the ITT and the race aren't completed, then a necessary piece of data is missing in order to be considered.

Next we applied this analysis only to the races with more than 25 athletes completing both competitions.  The larger sample size leads to more precision in the calculation and thus better quality of information.

Results:  After using some spreadsheet ninja skills to work some super sweet math skills that a guy named Pearson discovered back in late 1800's we were able to come up with some results. First, all the races that we applied the above standards to showed significant and strong correlations.  The "p-value" of less than 0.05 is widely accepted in academic literature as a significant finding and the p  < 0.01 is even better. 

Men
Single speed: r = .85   p <  0.05
                                   
13-14: r = 0.91           p <  0.01 for all other races
15-16: r = 0.81
17-18: r = 0.90
30-34: r = 0.90             
35-39: r = 0.87
40-44: r = 0.87
45-49: r = 0.90
50-54: r = 0.80

Women
30-34: r = 0.66
40-44: r = 0.88

What does this mean?
Athletes that perform well in the ITT, are also performing well in the race when compared to other athletes who completed both events.

Ultimately it could be said that the different ITT day, weather, surface conditions and course difference did not matter.


Why does this happen?
Simply put, cyclocross is a combination of fitness and bike handling.  Those athletes that are superbly proficient in both of those general traits will excel in the sport and outperform those athletes who are not as proficient in both, or lack one trait all together. 

Wrapping up, answer the questions we posed earlier: Yes, the ITT has been shown to be a valid call up method and yes, ITT results and race performance are strongly correlated.

Of course, a control is needed for starting position in ITT performance. This could address the issue that start position could affect race performance.

And finally, don't forget the number one rule of statistics, correlation does not imply causation.

Special thanks goes out to Alyson D Abel, MS and her mad crazy spreadsheet ninja skills.

Announcing the Source Endurance Tactics Clinic

Register by clicking on the link to right.

2011 Tactics Clinic12

Reflections from the 1st Half of CX Season: Case Study in specific training

Recently we discussed cyclo-cross (CX)  in regards to sport specificity and how it is a unique discipline with it's very own set of skills that must be mastered in order to be proficient.  Accompanying that specific skill set of CX, the specific fitness of CX (Click here for that picture: CX= yellow, Crit= Red, TT= Green).  Now that we've seen what a CX race looks like the fun part is getting the athlete to duplicate those efforts, or different aspects of the efforts exerted in a CX race.

For everyone that has raced a hard fought, tooth and nail sort of CX race, there is no doubt that it is a very hard discipline.  Also, as training progresses with each athlete, some constants arise when confronted with CX specific training.  First, there is no desire or motivation to do a full speed "training race" in CX.  The physical and emotional stress is too great to ask one to race Saturday and Sunday, then turn around and do "training" races during the week.  Everyone goes flat and everyone quickly begins a downward spiral.  Talk to Euro CX Camp alumni over the last few years.  Not a single guy speaks of being "fit and flying" at the end of the campaign.  Instead, they answer that they are "beat up and exhausted."

The second constant is that "those specific intervals are HARD!"  Indeed they are, and indeed they should be!  In order to push your limits further, it is necessary to push to that border in training.  Albeit, in a constructive manner that reinforces positive adaptation.  Intervals of the intensity and duration relevant to CX racing must be managed carefully and in conjunction with thorough feedback from the athlete, otherwise it gets overdone and the athlete either 1) stops doing the specific intervals, or 2) does them and digs a big hole which could take a few weeks to climb out of. 

The spoils of getting the intervals right and doing the hard work are rewarding indeed.  Consistent lap times (showing high fatigue resistance) and that ability to ride above and beyond yourself when it really matters are easiest traits to recognize from a performance standpoint.  However the psychological benefit of knowing you are fit and riding fast is equally important. 

I've got some data compiled using some races as a guide, then looking at how the specific training relates to the demands of the races.  Let's take a look:

First we'll take a look at the  pedal forces vs pedal velocity in a Quadrant Analysis view.  In particular, the outer edge of the waxing crescent moon shape represents the extremes of CX racing.  Note how with the training, this athlete has been able to maintain that general shape, especially on the top end...

CX Races we have power data for (above)

CX Specific training (above)

Now, we'll look at another view, and that's cadence vs. power output.  CX is unique in that there is a large amount of accelerating and with that, an equally large amount of  high force/ low cadence efforts to generate high powers (vs. low force/ high cadence found in criteriums). Again, be sure to pay attention to the edges of the point groupings.  That is where races are made and that is where the athlete must improve.

CX racing: cadence vs. power production

CX training: cadence vs. power production

 
These specific workouts are already paying dividends as this client is seeing his form improve over the weeks of the CX season despite numerous races and limited recovery. This data set, in conjunction with that from other CX racing clients, helps to widen the view in our "library," further allowing for the creation of more effective workouts to better prepare them for disciplines as specific as cyclo-cross.  

To everyone out there wondering, "Am I doing the right thing for CX?"  Know that proper and specific CX training is distinctly possible.  And when it's done the right way, it really is fun!

Texas. Stepping into the CX Scene

We did another CX Clinic down in Austin and the biggest surprise was that there really are a large number of CX racers down south!  Everyone is a little behind the rest of the US with the CX setup, but that is changing rapidly.

First it starts with old road parts on a used frame.  Then, new CX bike that actually works well.  Next, add spare wheels in the pit.  Follow that with a complete spare bike (usually the bike from the first step).  Follow that with 2 completely new, mid level bikes, one with tubular tires.  Finally, two high end CX bikes with tubular wheels and tires to boot.  With the level of enthusiasm in Texas for cycling in general, look for this region to rocket through this progression and produce some quality CX riders in the future.  My prediction, Kevin Fish.  Watch for him.  The schedule for CX is currently restricted to reduce the number of events, but that can't last; as CX gains in momentum, so will the demand to have more races. 

Joseph Schmalz (KCCX) and Chris Wallace (KCCX alumni) helped to teach the clinic, and a fantastic job they did!  Those two have a vast amount of knowledge in the sport and simply having them at the clinic helped others to see up close how the next level does things.  Thanks to them for helping.

Finally, everyone followed up the clinic with the CX season opener at the Driveway in Austin.  Fun times were had by all!

Finally, I found this video of lap 1 in the UCI GP Gloucester CX.  Everyone wanted to see how fast the pros go and what it looks like for them.  Here you go.  I watched it a couple of times and found that I liked the levers in the frame as it shows the braking (front vs rear) zones and how fast the rider rips through the gears upon accelerating.  Also, be aware that this guy is in the BACK of the field.  Your contenders are probably noticeably faster on every section.

Enjoy!



GP Gloucester Lap 1 UCI from colin reuter on Vimeo.

CX Clinic 2.0. Austin, TX

The first clinic in KC was so much fun that we decided to do another one in Austin!  October 16 prior to the season opener.  Here's the flyer and some pics from CX Clinic 1.0 in KC.

Se Cx Clinic Atx

Shadd Smith teaching at the CX Clinic in KC.

Alyson Abel enjoys some skills practice

Joe Schmalz teaching pre-ride strategy

The tents are up and we're ready to go

CX is Upon us!

For everyone north of the Mason Dixon line, it's official: the 2010 road season has drawn to an end.  Now it's time for Cyclo-cross (CX)!  Most of us pull the CX bike off the wall, air up the tires and take it out to marvel at exactly how rusty the CX skills have become.  Some of us, okay, many of us have been looking forward to the "real" 2010 season for some time and are ready to get things started.

In the KC area CX has over 25 high quality racing days on the calendar.  This has given rise to CX as the new primary season for cycling. And why not have CX as your primary competitive season?  Two bikes, and a multitude of tires and other equipment are used.  Events are short and easy to attend for the entire family!

So just jump onto your knobby tires and it's off to CX we go right?  Well...  As the sport continues to evolve and grow, so does the preparation of the competition.  Source Endurance has been researching the specificity of CX and how best to train for it.  The process is challenging and the results show the spoils of all the hard work, both from the research and the athletes who have collected a number of top honors and a few UCI points. 

For some of these athletes, CX season started in July with some running and plyometrics.  For some athletes with goals late in the season (December- January) CX will start with a transition period with the best form beginning around Thanksgiving.  However, each SE client will agree on this statement: CX specific training is hard! 

CX is a perfect example of a sport that is decided by outliers.  So just what is this picture below?  It's a multi- file range... okay, let's just say we're using it to compare pedal forces with pedal velocity.  Green is a TT (Nationals in Bend, OR), Red is a criterium stage in the Nature Valley Grand Prix, and Yellow is a CX race; all from the same athlete.  You'll note that as a whole, the majority of the points are in the vicinity of the green.  However, if you look at how the red (criterium) and yellow (CX race) differ you'll notice that while both are difficult events, they are undoubtedly difficult in different ways.   That multitude of yellow points in the upper left of the graph are the data points that decide races.  Information like this helps us to understand what the sport specific demands to CX are, and how best to tailor a training program to the demands of this discipline. 

In the meantime, here is a brief video of Joe Schmalz as he begins his 2010 CX season preparation.


Join Source Endurance as we host our Cyclo-cross clinic this coming Saturday, September 11.