Read and Go DO! Class tonight...

I put a few posts and articles pasted in posts below... Class Workout at end. Find them all and read up in your chair at work, take them home to read plan your training... Bottom Line... Just Go and Do it... Train hard... but Train Smarter, Not Harder.

There are articles on:
Gender and Cycling Performance
Vo2 Max
Vo2 Max and What it is, Training how to Test...
Lactate Threshold
Lactate Threshold Training
LT- Double Peak Workout...

Come tonight! Not next week (Christmas!) And we'll resume in 2 weeks before New Years... Here's the deal... Train smarter not harder... Read up and think about what you're going to do about it... that is, your cycling and your power.


Leah

Article by Carmen Bott on Gender and Cycling Performance...

Gender and Cycling Performance

by Carmen Bott
Date Released : 17 Feb 2009


Over the last 30 years, both male and female Ironman triathlon times have improved modestly. Performance differences between competing male and female athletes within the individual events of running and swimming have decreased slightly, narrowing the gap. However, as we draw our attention to the cycling event alone, we are seeing this difference in performance slowly increase (Lepers 2008). Women consistently generate lower power output on the bike (38 percent less) and trailed men by 11 percent in cycling time performance in the 2007 World Ironman (Lepers 2008). Males also have a higher absolute power output than their female counterparts when it comes to sprint cycling (Tanaka et al. 1993), even when the data is normalized to total body muscle mass (Bar-Or 1987; Green 1995). This is also the case during longer road cycling with professional male riders averaging around 466 W or 6.7 W/kg (Lucia et al. 1998) and competitive female cyclists averaging around 259 W or 4.26 W/kg (Martin et al. 2001).

However, when power output during sprint cycling is normalized to lower body muscle mass, females are much closer to males (Tanaka et al. 1993). This suggests that one of the main reasons for the increased gender difference in cycling may be total body muscle mass and to a lesser extent, lower extremity muscle mass where localized muscular fatigue is the main determinant of success. Despite the fact that power output normalized to lower body muscle mass is closing between genders, only the top female riders are approaching average male power output values. Males still seem to have a more homogeneous population of riders (the difference between top 10 male riders is much smaller than top 10 female riders) (Perez-Gomez et al. 2008), suggesting that the majority of females are not reaching their lower body muscle mass and thus, power generation potential.

There are two main factors that determine power output in skeletal muscle:

1. Rate of force development
2. Maximal force per cross-sectional area (Malisoux et al. 2006)

According to Stone’s research, women in general have a smaller cross-sectional area of Type IIa and Type IIx muscle fibres than men, and that this may limit power output (2006). This combined with the notion that females may have more compliant (less stiff) muscles than males means that females may have a harder time creating and maintaining peak tension. Because of this, women may also take longer to reach their peak power output and have a greater decline in power output after peak power is reached (Billat et al. 2003).

So what variables have the most influence on rate of force development and maximum force per cross-sectional muscle area of Type II muscles fibers, and as a result... power output? Well, one is genetics and the other is methodology of training. Since none of us seem to have the power (no pun intended) to change genetics, let’s discuss methodology of training.

The three main factors influencing endurance performance are:

1. Maximal aerobic power (VO2 max)
2. Lactate threshold
3. Exercise economy

At the elite level, margin of difference in VO2max (maximal oxygen consumption) and lactate threshold (ability to work at a higher percentage of maximum without exceeding this threshold) between the top cyclists is quite minimal. The bottom line is that female riders are not strong enough. Getting cyclists stronger will ultimately make them more powerful and may even increase their endurance capacity (Anderson 1982). When strength is increased, rate of force development also increases, which improves exercise economy (Osteras et al. 2002). Economy of movement is the amount of muscle activation or energy expenditure at a given load. With strength training, the body reduces the amount of total muscle activation at a given load. This conserves energy, allowing fewer motor units to do the job of driving powerful muscle actions, thus creating more of a reserve for additional work. Economy may make up for a relatively low VO2 max in cyclists and is the variable that is most easily influenced with correct strength training methods (Lucia et al. 2002; Hoff 2002). Paavolainen et al prescribed a wide spectrum of plyometrics and explosive strength training drills and showed enhanced power production as well as improved oxygen consumption in their athletes, albeit they were 5km runners (1999). We see this when comparing amateur and elite cyclists; similar VO2 max levels are seen between the two groups, with cycling economy and gross mechanical efficiency being the difference in performance (Lucia et al. 2002). By increasing lower body strength/power and improving cycling economy via proper biomechanics, technique and posture, we can improve cycling power output and possibly help the girls catch the boys.

But with the same training methods available to both males and females, why are we still faced with this gender difference in cycling performance? It simply boils down to what these athletes are doing in the off season. Female and male athletes respond exactly the same way to strength training protocols and periodization schemes, which means adaptation and responsiveness to a training stimulus is not gender dependent. And with the right choice of exercises, in the correct order, with lengthy rest intervals, strength and power gains are maximized, and hypertrophy is minimized. Female triathletes and cyclists need to get in the weightroom and get stronger and stop fearing that it will add unnecessary bulk to their frames. And the main objective of strength coaches must be to improve the athlete’s rate of force development and maximal force per cross-sectional area.

How do we do this? First we begin with the big picture. During the strength phase of a triathlete or cyclist, the load should be increased in steps of three, not four or five, followed by an unloading step. This loading and unloading should mirror the athlete’s energy system work. There should also be approximately nine to 15 weeks of maximum strength training in the training plan. The duration of this phase is also dependent on whether the athlete has to follow a single or double peak annual periodization plan. Strength training should make up approximately 10 to 15 percent of total training hours. It is recommended that an endurance athlete focus on maximal strength development two times per week to allow for recovery and restoration of muscle glycogen stores.

Next, the athlete enters a power phase where the strength coach can prescribe powerful concentric movements and/or plyometric exercises. It may either precede or coincide with race-pace energy system training. This phase is also relatively short as compared to the maximum strength phase, about four to six weeks in duration. Because the athlete is getting closer to competition, he/she may only train using power methods once per week, depending on the volume and intensity of the energy system work outside of the gym. It should also be noted that the endurance training during this phase may be very intense. If this is the case, special attention must be paid to the microcycle of training so there is adequate time for restoration on energy stores. If the athlete has the physical and adaptive capacity to train twice per week, the joints should be unloaded on the second training session. Power training during this phase should make up approximately five to 10 percent of total training hours.

As mentioned previously, one of the main reasons for the increased gender difference in cycling performance may be lower extremity muscle mass, and thus, the majority of females are not reaching their power generation potential. Consistent and intense strength and power training can be an effective component of the female cyclist’s off season plan when careful consideration is made to timing sessions, loading and unloading weeks as well as optimizing recovery.

References:

1. Bar-Or, O. (1987). The Wingate Anaerobic Test. An Update on Methodology, Reliability and Validity. Sports Medicine, 4(6), 381-394.
2. Billaut. (2003). Maximal intermittent cycling exercise: Effects of Recovery Duration and Gender. Journal of Applied Physiology, 95(4), 1632.
3. Green, S. (1995). Measurement of Anaerobic Work Capacities in Humans. Sports Medicine, 19(1), 32-42.
4. Hoff, J. Helerrud, G.J. (2002). Maximal Strength Training Improves Aerobic Endurance Performance. Scand J of Sports Medicine, 12, 288-295
5. Lepers, R. (2008). Analysis of Hawaii Ironman Performances in Elite Triathletes from 1981 to 2007. Medicine & Science in Sports & Exercise, 40(10), 1828-1834.
6. Lucia, A., Hoyos, J., Perez, M., Santalla, A., & Chicharro, J. L. (2002). Inverse Relationship Between VO2max and Economy/Efficiency in World-Class Cyclists. Medicine & Science in Sports & Exercise, 34(12), 2079-2084.
7. Lucia, A., Pardo, J., Durantez, A., Hoyos, J., & Chicharro, J. L. (1998). Physiological Differences Between Professional and Elite Road Cyclists. International Journal of Sports Medicine, 19(5), 342-348.
8. Malisoux, L., Francaux, M., Nielens, H., & Theisen, D. (2006). Stretch-Shortening Cycle Exercises: An Effective Training Paradigm to Enhance Power Output of Human Single Muscle Fibers. Journal of Applied Physiology, 100(3), 771-779.
9. Martin, D. T., McLean, B., Trewin, C., Lee, H., Victor, J., & Hahn, A. G. (2001). Physiological Characteristics of Nationally Competitive Female Road Cyclists and Demands of Competition. Sports Medicine, 31(7), 469-477.
10. Osteras, H., Helgerud, J., & Hoff, J. (2002). Maximal Strength Training Effects on Force-Velocity and Force-Power Relationships Explain Increases in Aerobic Performance in Humans. European Journal of Applied Physiology, 88(3), 255-263.
11. Perez-Gomez, J., Rodriguez, G. V., Ara, I., Olmedillas, H., Chavarren, J., González-Henriquez, J. J., et al. (2008). Role of Muscle Mass on Sprint Performance: Gender Differences? European Journal of Applied Physiology, 102(6), 685-694.
12. Stone, M. H., Stone, M. E., Sands, W. A., Pierce, K. C., Newton, R. U., Haff, G. G., et al. (2006). Maximum strength and strength training -- A Relationship to Endurance? Strength & Conditioning Journal, 28(3), 44-53.
13. Tanaka, H., Bassett, D. R., Swensen, T. C., & Sampedro, R. M. (1993). Aerobic And Anaerobic Power Characteristics of Competitive Cyclists in the United States Cycling Federation. International Journal of Sports Medicine, 14(6), 334-338.

Article by Gary Lavin VO2 & Endurance Training...

http://www.ptonthenet.com/displayarticle.aspx?ArticleID=3210

VO2 What?

by Gary Lavin
Date Released : 09 May 2009
Click here to comment on this article

In the world of endurance, it seems that you cannot discuss fitness without discussing VO2 max. Ask any endurance athlete about it, and you will hear epic stories with names like Indurain, LeMond and Armstrong. Many of you, however, may find yourselves wondering what exactly VO2 max is and why is it so important. To better understand this concept, let’s take a little trip back to school, specifically back to physiology class. According to the Essentials of Strength Training and Conditioning textbook, VO2 max is the maximum amount of oxygen in milliliters one can use in one minute per kilogram of body weight (ml/kg/min). In other words, maximal oxygen uptake (VO2 max) is the greatest amount of oxygen that can be used at the cellular level for the entire body. VO2 max has been found to correlate well with an individual’s degree of physical conditioning and has been accepted as an index of total body fitness. Numerous studies show that one can increase his/her VO2 max by working out at an intensity that raises the heart rate to between 65 and 85 percent of its maximum, for at least 20 minutes, three to five times per week. The estimated mean value of VO2 max for male athletes is about 3.5 liters/minute and for female athletes is about 2.7 liters/minute.

Now that we know what VO2 is, we can now answer the question, “Why is it so important?” For the endurance athlete, VO2 has long been considered the Holy Grail of fitness. The common rationale is the better one can utilize oxygen, the higher the level one can perform in endurance events. Is this, however, really the case?

Although VO2 max is an important component of any endurance program, I have both good and bad news for those of us who have may not have chosen the right parents! The bad news is that according to Exercise Physiologist Neal Henderson, Coordinator of Sport Science at the Boulder Center for Sports Medicine in Colorado, VO2 is approximately 80 percent genetic. Other estimates put this number anywhere between 30 to 60 percent. Whatever the number is, one thing is certain; there is a genetic ceiling for VO2. The good news is that VO2 is trainable. Unfortunately, if Neal Henderson’s 80 percent estimate is correct, and your VO2 is, for example, at 45ml/kg-/min (average), your best may only be 52 ml/kg-/min after a 20 percent gain (52 ml/kg-/min is considered to be good or just above average).

To put this into perspective, Lance Armstrong checks in at about 84ml/kg-/min, while cross country skier Bjorn Daehlie measured at an astounding 96 ml/kg/min. The highest VO2 max ever recorded in a lab was 300 ml/kg/min! This, of course, did not belong to a human but rather a pronghorn antelope. How they got the antelope to run on the treadmill I’ll never know, but I promise I’m not making this up. Thoroughbred horses have a VO2 max of around 180 ml/kg/min, and Siberian dogs running in the Iditarod Trail Sled Dog Race sled race have VO2 values as high as 240 ml/kg/min. To add even more perspective, Olympic marathon winners and elite runners like Jeff Galloway, Alberto Salazar and Frank Shorter check in among the low to mid 70s.

The good news is, like the previously mentioned runners, although you may be at your genetic potential, there are many factors besides VO2 max that can also influence your success in endurance performance. Improving efficiency and economy of movement as well as raising your anaerobic threshold (AT) can lead to performance enhancements in the absence of increases in VO2. These three components can all be addressed through a functional strength training program. Now let’s take a closer look at each of these components.

Continuing on in our physiology lesson, now would be a good time to talk about lactate threshold (LT) and its relationship to VO2. Dr. Stephen Seiler of Masters Athlete Physiology and Performance says, “For the endurance athlete, a high VO2 max is like having an invitation to the big dance but having an invitation to the dance does not ensure you will dance with the prettiest girl.” If you want to dance with that girl, you are going to have to work on your LT! (And you thought it was big guns and washboard abs that attracted the girls.) LT, as pointed out in one of my previous articles (see Lactic Acid; The Good, The Bad, and The Ugly), is the point where the body produces more lactic acid than it can clear. Training LT will result in a decrease in lactate production at any given exercise intensity. Untrained individuals usually reach the LT at about 60 percent of VO2 max. This means that even if my VO2 is 70 ml/kg/min, which is an elite level, I can only use 60 percent of it, or 42 ml/kg/min (average), before my LT shuts me down. With training, however, LT can increase from 60 percent to above 70 percent or even higher. Elite endurance athletes typically have an LT at or above 80 percent of VO2 max. Although most endurance athletes usually train LT in the pool, on the bike or during the run, we have several protocols in the gym designed specifically to improve LT. Furthermore, because specificity of movement is very important when training LT, these protocols address both the lower and upper body (see Table 1 below).

Super Legs

Exercise


Repetitions


Notes

Speed Squats


20


20 reps in less than 20 seconds to parallel

Lunges


20 (10 per side)


Alternate legs, knee just off ground

Box shuffle/split jump


20 (10 per side)


Use 9” box

Squat jumps


10


Squat to parallel and no rest between jumps










Complete entire circuit without resting in less than 1:30


Last but not least, we can now tackle efficiency and economy of movement. The difference between efficiency and economy in an exercise setting is that, for a given energy consumption, economy is measured as movement velocity, while efficiency is measured as mechanical power output. What does all that mean? It means that efficiency and economy can be just as important as VO2 or LT. To better understand this concept, just think of the last time you were out for a group ride. Was it easier to pull at the front or sit in? Sit in, of course! Why is that? Because sitting in allows for more efficient movement and less exertion, which in turn will allow you to be more economical. Think of every joint in a given movement as an opportunity to leak power. The more joints involved in a movement, the more opportunity there is to leak power. The more stable the joint, the less power that leaks. The less power that leaks, the more efficiency in a given activity.

So how do these concepts apply to strength training? Frequently, I am asked to watch someone run on the treadmill and look at his gait. Instead, I ask him to perform 10 anterior reaches on a single leg. If this is difficult, that tells me his hips are not as stable as they could be, and his gait could not possibly be as good as it should be. The same goes for the shoulder joint. If you cannot manage a set of t-stabilization push ups with good form, then your swim stroke is not as efficient and economical as it could be.

Now for all of you skeptics out there, all I ask is for you to just try it out. Perhaps before you go to test your VO2 (no fun, by any means), you might first try taking a look at your anterior reaches or t-stab push ups. These alternatives I have presented are not meant to point out your shortcomings or embarrass you but rather to empower you. Rather than whining about genetics (though I still do), try testing your limits in some of the ways mentioned earlier. I assure you that you will find what my most successful clients have found, that through a comprehensive functional strength training program, economy, efficiency and lactate threshold can be improved, making maximal VO2 less important.

Some famous and not so famous athletes and their corresponding VO2 numbers:

Greg LeMond Professional Cyclist 92.5
Matt Carpenter Pikes Peak Marathon Course Record Holder 92.0
Harri Kirvesniem Finnish Cross Country Skier 91.0
Miguel Indurain Professional Cyclist 88.0
Marius Bakken Norwegian 5k Record Holder 87.4
Dave Bedford 10k World Record 85.0
Steve Prefontaine US Runner 84.4
Lance Armstrong Professional Cyclist 84.0
Kip Keino Olympic 1500 Champion 82.0
Craig Virgin two-time World Cross Country Champ 81.1
Jim Ryun US Miler World Record Holder 81.0
Steve Scott US Miler 3:47 80.1
Joan Benoit 1984 Olympic Marathon Champion 78.6
Bill Rodgers 2:09:27 Marathoner 78.5
Don Kardong 2:11:15 Marathoner 77.4
Sebastian Coe WR mile, 1500 77.0
Alberto Salazar 2:08:51 Marathoner 76.0
Johnny Halberstadt 2:11:44 Marathoner 74.4
Bruce Fordyce Ultramarathoner 73.3
Jeff Galloway Running Expert 73.0
Buddy Edelen 2:14:28 World Record Marathoner (1963) 73.0
Peter Snell Olympic Champion 72.3
Frank Shorter US Olympic Marathon Winner 71.3
Ingrid Kristiansen ex-Marathon World Record Holder 71.2
Willie Mtolo 2:08:15 Marathoner 70.3
Rosa Mota Marathoner 67.2


References:

1.

Baechle, Thomas and Earle, Roger. "Essentials of Strength Training and Conditioning." Human Kinetics Publishers; 2 edition (August 2000)

Vo2 Max!!! Maximize your Power Training!

Vo2 Max...what?
We've discussed it. Some of you have had it tested and know what it is. Do you know what percent you can function at your Vo2 Max? 75% or 97-99%?? The deep endurance base of an athlete will be able to function or hold their VO2 Max longer depending on their training. Vo2 Max is a genetically inherited predisposition, however with training it can be altered some or moved up... this pertains to AT (Anaerobic Threshold) training and LT (Lactate Threshold Training). V02 Max is a number that corresponds with your athletic cardiovascular sport: cycling, Triathlon, Running, XC Skiing... It's generally assumed that though Lance Armstrong has a super-human VO2 MAX capacity, there are a lot of us out there who don't know our own limits and Vo2 Max capacity and we need to train by it, smarter, not harder to get results.

What is Vo2 Max?? A number... See charts linked below.

What happens in the body?
V02 Capacity and MAX is a point or threshold where it is your body's capacity to process oxygen (o2) in the blood... evenly. So, when you reach your Vo2 Max and about your AT (Anaerobic Threshold) there becomes more carbon dioxide in the blood than oxygen and lactic acid is present (that soreness burn you feel) in the muscles and blood. The body processes in exercize even parts of oxygen and carbon dioxide up until that AT or Threshold... after that the law of diminishing returns comes in to play and the body takes over in producing more C02 than 02, and lactate/lactic acid builds.... In simple terms, training up to your Vo2 Max increases HR capacity, increases, power, and when we train smart and do intervals with power watts and sub threshold training our body pulls up our AT and increases our ability to function at or just below our V02 Max capacity.

Where to Test in TC:
ACCUA (www.accua.net)
Dr. Dan Carey University of St. Thomas Human Labratory
Lifetime Fitness (MAP test and 02 Test, not same quality to get percentile of Vo2Max)


Testing the Competitive Athlete

PERCENTILE VALUES FOR MAXIMUM OXYGEN CONSUMPTION

Source: ACSM's Guidelines for Exercise Training and Prescription
Maximum Oxygen Consumption | Home
Try also: Table of Normal Values (Sport)
Age
Percentile 20-29 30-39 40-49 50-59 60+
Men
90 51.4 50.4 48.2 45.3 42.5
80 48.2 46.8 44.1 41.0 38.1
70 46.8 44.6 41.8 38.5 35.3
60 44.2 42.4 39.9 36.7 33.6
50 42.5 41.0 38.1 35.2 31.8
40 41.0 38.9 36.7 33.8 30.2
30 39.5 37.4 35.1 32.3 28.7
20 37.1 35.4 33.0 30.2 26.5
10 34.5 32.5 30.9 28.0 23.1
Women
90 44.2 41.0 39.5 35.2 35.2
80 41.0 38.6 36.3 32.3 31.2
70 38.1 36.7 33.8 30.9 29.4
60 36.7 34.6 32.3 29.4 27.2
50 35.2 33.8 30.9 28.2 25.8
40 33.8 32.3 29.5 26.9 24.5
30 32.3 30.5 28.3 25.5 23.8
20 30.6 28.7 26.5 24.3 22.8
10 28.4 26.5 25.1 22.3 20.8
Dr. Dan Carey Phone: (651) 962-5972
Health & Human Performance Fax: (651) 962-5910
University of St. Thomas dgcarey@stthomas.edu
See table and where to test at this link: http://personal1.stthomas.edu/dgcarey/vo2tnv.html

LACTATE THRESHOLD

Lactate Threshold
http://www.hornetjuice.com/lactate-threshold.html

Everyone wants to ride, run and swim faster. Whilst natural ability still plays a huge role, lactate threshold is highly trainable (as is Vo2Max). By training properly almost every individual can ramp up their lactate threshold.

What is Lactate Threshold (also known as anaerobic threshold)?
Lactate is a by-product of anaerobic metabolism that, despite common misconception, is produced across all exercise intensities. In fact, even when you stand up from sitting in a chair, lactate acid is produced. The key in sport is the balance between the rate of lactate production and lactate absorption.

During light and moderate-intensity exercise, the blood concentration of lactate remains low. The body is able to absorb lactate faster than the muscle cells are producing it. However, as exercise intensity increases, there comes a point at which lactate removal fails to keep up with the rate of lactate production. This point is referred to as the lactate threshold and spells the beginning of the end of high intensity exercise.

Excessive blood lactate and hydrogen ion concentrations combine to interfere with efficient and proper muscle contraction, and as a result, power output drops, suffering increases and you are forced to slow down.

Lactate threshold represents the highest steady-state exercising intensity an athlete can maintain for prolonged periods of time (> 30 minutes).

Most coaches and sport scientists today recognize lactate threshold, or a derivative thereof, as one of the strongest predictors of endurance performance.

Lactate Threshold also serves as a very useful measure for the determination of training zones and the overall effectiveness of training programs.

How is Lactate Threshold Measured?
Lactate threshold tests typically are performed on a treadmill or bicycle ergometer. After an adequate warm-up period, the test starts at an exercise intensity corresponding to 50-60 percent of the test subject's VO2MAX. Each stage lasts 2-6 minutes, allowing sufficient time for the subject to achieve steady-state heart rate, VO2, and lactate production. Blood samples taken towards the end of each stage determine blood lactate concentration (a simple finger prick does the trick). The workload increases in steps and the process is repeated until an obvious spike in lactate concentration occurs. Heart rate, power output or speed, and/or VO2 are recorded at each stage.

We measure blood lactate concentration in millimoles (mM) of lactate per liter of blood (mmol/L). Lactate threshold typically is expressed as a percentage of one's VO2MAX or maximal heart rate. With the advent of power meters, various power outputs identify a riders lactate threshold and training zones. By evaluating a rider's power output at lactate threshold, we can determine the potential for success. To be competitive in a race like the Tour de France, a male professional must be able to maintain 5-6 watts/kg at lactate threshold. This means if the rider weighs 68 kg (150 lbs) he must produce 350-400 watts while riding up even the toughest hills.

If you take two cyclists, one with a high VO2max but a moderate lactate threshold, and the other with a moderate VO2max but a ridiculously high lactate threshold. Being the same size and weight, the cyclist with the highest lactate threshold would likely find himself victorious in a head to head race up a monster hill.

How to determine Lactate Threshold (LT)
http://www.trainingpeaks.com/hunter/thresholdwattage.asp

Lactate Threshold Test for Power for Beginner to Intermediate Athletes

• Get in 25 minutes in your warm up before starting the test. During warm up, get in 1 x 5 min all out Time Trial effort after 15minutes of your warm-up and spin easy until you get in the full 25 minutes. It's important that in each month in which you test, your warm-up is the same. Do this test somewhere that you can come back and re-test each month.

• On a loop, or out and back, on the flats or rolling hills (so you get the wind in all directions), give me your best 20 minute effort. Don't start too hard, build up in the first 1-2 minutes and then get right to your edge and get into the fastest and most powerful rhythm you can maintain, and explode in the last minute, right at the finish. Be sure to get in an easy 20 min cool down to recover.

Lactate Threshold Test for Power for Advanced Athletes

• Get in 40 minutes in your warm up before starting the test. During warm up, get in 1 x 5 min all out Time Trial effort after 20 minutes of your warm-up and spin easy for 5 minutes. Then do (2) x 1 minute as hard as you can go with 2 minutes rest between each. Then just ride at a steady endurance pace until you get in the full 45 minutes. It's important that in each month in which you test, your warm-up is the same. Do this test somewhere that you can come back and re-test each month.

On a loop, or out and back, on the flats or rolling hills (so you get the wind in all directions), give me your best 20 minute effort. Don't start too hard, build up in the first 1-2 minutes and then get right to your edge and get into the fastest and most powerful rhythm you can maintain, and explode in the last minute, right at the finish. Be sure to get in an easy 20 min cool down to recover.

TRAILHEAD
POWER WATTS 2 CLASS-
COACH LEAH PRUDHOMME
Training Session:

LT- double peak efforts
Read blog and Links to Lactate Threshold

Planned Time: 90min - 2:0

WU: 15 minute warm-up on your bike at 50% effort. 15 min. Move towards 75% of threshold watts / AT (Heart Rate)...

Main Set: 120rpm super spin high cadence blow-out efforts 30s on/15off moving up to threshold watts for 5 minutes to overload the system and prep for steady Muscular Endurance. Then cruise for 5 minutes, level 2 on 1-7 scale, conversational ‘all day’ Endurance pace.

Peak 1:

Directions: Start Small Chain Ring EZ move to Big Ring and drop 1 gear in back starting at top moving down increasing load/watts and power while concentrating on maintaining steady cadence, stay about 1-3 min each gear (see below).

Ladder Sets:
Start out with a 15 minute effort with watts at Vo2 max pace (110%) or level 5 (AT into Zone 4), and hold this for 2 minutes, then with each remaining minute intentionally drop the wattage down 20 watts until you reach (96%) in the 6th minute, then bring watts back up so that the 7th minute is 100%, 8th is 105%, and hold here for the remaining 7 minutes (try to pick it up to 1120% in the last 45-60seconds if you can.

( Additional Time? Then, Repeat this 2-3x and allow for good recovery between each 3-4min Rest. )

KEY: The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end. CD: 15 minutes easy spinning.

Peak 2:
Steady Burn 350watt Ladder Set!
Start Big Chain / half way down in back move up/down depending stay at or > 90 rpm:
• 10min hold at 250-300 watt range at 80% effort and 95-100 cadence. 1 min off.
• 9min hold / 50 sec off
• 8 min. hold (drop 1 gear) / 40sOff
• 7 min. hold (drop 1 gear easier) / 30s rest
• 6 min hold (drop gear 2 or all the way up in the back) / 20s rest
• 5 min (hold still in big chain ring all the way up in back 200 watts range) 10s off switch into small chain ring.
• 4 min (small chain ring) steady effort Active Recovery HR in Zone 3/ RPE 3-4 (1-7 effort)
• 3 min TT @ 120rpm cadence Super Spin (small chain ring EZ gearing / best effort for pulling)
• 2 min. 100 cadence steady Zone 2
• 1 min cool down @< 90 cadence