Cyclocross Specific Training McNamara

Creating A Plan That Works For You…

Matt McNamara

Sterling Sports Group

What We’ll Cover Today

Season Overview Goals & Priorities

Race Schedule

Training Progression

Technique & Tactics Four Major Technique

Competencies

Four Tactical Core Concepts

Training For „Cross Terminology & Systems

Benefits & Models

Guidelines

Sample Files Race Files

CX Training Files

Season Overview

Define Goals & Priorities Top 5 events

Top 5 Goals & Priorities

Top 5 Challenges and Needs

Establish Race Schedule When does your season start?

How many weeks to “A” events

How many races?

Schedule Training Progression Are You Being Realistic?

Aerobic Base vs HIT Argument

“Peaking” or “Steady” Season?

Week To Week Variation

What is a reasonable weekly TSS?

Have you addressed your weaknesses?

How do you track your training?

CX Technique

Four Major Core Competencies

1. Mounts “Step On”

“Superman”

2. Dismounts Pre-Release

Clip Out

Step Through

3. Carrying The Bike Shoulder

Suitcase

Run With It

4. Technical Sections Barriers

Loose Earth wet, dry, sand, etc

Bumpy, Rough, Rooted

Wet, Slippery, Muddy

To Bunny hop or not

CX TechniqueAdditional Considerations

1. Momentum Brakes?

Slow is smooth, smooth is fast!

2. Ride Calm Manage Your Breathing and

Perceived Exertion

Know When You Are “Burning A Match”

Try To Be Error Free!

3. All Conditions Riding Mud – don‟t “steer” too much

Sand – never stop pedaling!

Bumpy – slightly larger gear

4. Resources Adam Myersons DVD

You Tube Links

Local Training Series

Local Team & Other Riders

CX Technique

CX TacticsPrimary Considerations

1. Start Do whatever it takes to be on the first or

second row!

Gauge Your Start Effort – easy to overcook yourself!

Practice and Practice Some More!

2. Barriers Pre – Ride Course with a few „race

speed‟ efforts.

Carry Speed / Accelerate Through Barrier

How Fast Can You Remount?

3. Hills Momentum Onto Climb

Use Upper Body

Gears Matter – plan ahead

4. Technical Sections Great Place To Make Time!

Leave A Gap – Accelerate Into It

Trust Your Tires and Develop Your Skills

Don‟t Fight The Bike, Work With It

Approach Obstacles at 90 Degrees

Terminology To Know Functional Threshold Power : Your best average power for 60 minutes.

Criticial Power: Your best average power for a given duration. Eg. CP60 – 60min/FTP, CP5 – 5min/VO2max, etc

MAP/VO2max: Maximal Aerobic Power / VO2max – true VO2max is Lab assessed. MAP/ VO2max Power can use 5-6 min power as proxy.

High Intensity Training (HIT): Defined here as VO2max and above

Steady State / Tempo: Longer efforts (> 10 - 20minutes minimum) designed to target sub-threshold aerobic systems development

Sweet Spot / Hour of Power: Tempo efforts at, and just below, ones Lactate Threshold (HR or Power). Typically it is described as 88-93% of FTP for power, or 84-100% HR - depending on calculation used

Lactate Threshold/MLSS/OBLA Intervals: Steady state intervals at/near your best 1 hour average power. Goal is to improve tolerance of effort and system efficiency. LTHR doesn‟t change much, LT Power does.

Anaerobic Intervals: HIT Intervals designed to maximize efforts in the 30s – 2min range. Require additional recovery time to remain effective. Anaerobic Power is defined as

Neuromusclar Intervals: Designed to increase muscle contractile force and tax ATP/PC stores. Typical duration is under 30s per repetition.

TSS - Training stress score. Invented by Andrew Coggan at the request of Hunter Allen, TSS puts a numeric score on workouts normalized such that 100 TSS points = 1 hour at threshold.

Intensity Factor (IF) – Intensity Factor. Derived from a baseline of 1.0 being equal to the same hour at threhsold as TSS. Additionally, IF can be used to track actual vs desired interval intensity w/some correlation to Physiological Systems being used.

Targeted Physiological Systems

8 – 12s ATP/PC System – Short, very high intensity efforts. Quickly replenished (1/2 life = 30s). Forms the Neuromuscular component

20s – 90s Anaerobic Glycolysis – akin to the Kilometer time trial. Approx. 40-50% of energy still derived from Aerobic pathways.

90s – 5min VO2max System – Maximal Aerobic Power (MAP). The limits of the Aerobic System.

6min – 1 hour Lactate Threshold – Your average HR for a 1 Hour Maximal Effort will be approximately your LT Heart Rate. Above LT you are on a limited clock!

Aerobic System – The foundation of all racing is a strong aerobic system. The better your aerobic foundation the higher you can raise the anaerobic system‟s performance. Oxygen is always contributing, but the rate and percentage of the contribution varies by intensity and demand

Advantages of Intervals

Be Aware of Overload! Include intensity year round, but with a base/build approach.

Periodization works!

Advantages Improves race preparation

Allows for a larger volume of High

Intensity than continuous training.

Repeatable

Improved „pacing‟ for athlete

Track improvement across time (yr to

yr, etc) and systems (eg increased

power at LT)

Improves mental toughness of athlete

Controlled approach vs random „train

how I feel‟

Physiological Improvements

Increased Plasma Volume

Increased Muscular Mitochondrial Enzymes

Increased Lactate Threshold

Increased Muscle Glycogen Storage

Hypertrophy of Slow Twitch (Type I) muscle fibers

Increased Muscle Capillarization

Interconversion of fast twitch muscle fibers (type IIb - Type Ia)

Increased Stroke Volume / Cardiac Output

Increased VO2max

Increased High Energy Muscle PhosphaseStores (ATP / PCr)

Increased anaerobic capcacity (lactate tolerance)

Hypertrophy of Fast Twitch (Type II) Fibers

Increased Neuromuscualr Power

Interval Models

Normally I use a mix of these to

create my workouts

Heart Rate Based is still a valid

approach

Power Model(s):

Critical Power

Power at “X” Duration

CP60 = FTP

Mean Maximal Power/FTP Model

A Curve of Expected Power

Often Associated with Physiological Systems by Proxy (eg VO2max, Lactate Threshold to determine training zones)

??

MAP/VO2 Based Ranges

Uses VO2max/MAP Power to set training zones.

Aligns well with research that typically measures effort as a percentage of VO2max (eg LT = ~82-86% of VO2

Power Pros:

Measures Work Done / Constant

Reflects what is actually happening

Year to Year Tracking

Power Cons:

High Entry Point for A System

Variability in data

Mgmt/Analysis of data

Heart Rate Model(s):

220 – Age Model 220 – Age = MHR. MHR x %‟s = Tx Zones

Inaccurate vis-à-vis true Threhsold

Karvonen Heart Rate Reserve 220 – Age – Rest HR x Training% + RHR = Tx

Zones

Better, but still an inexact estimate of a flawed appraoch

Conconi Approach Better still – Test Based Approach

Establishes “Threshold” Point – LT/OBLA/MLSS and VO2max Power (if on a computrainer)○ 220 – Age = MHR. MHR x %‟s = training zones

○ Inaccurate vis-à-vis true Threshold

HRM Pros: Low Cost of Entry

Reliable / Proven approach

HRM Cons: Time delay & decoupling

Impacted by fatigue and external factors

Relies on a „fixed‟ number to set most training values…but a fixed number is transient.

Duration Specifics

Tempo Threshold VO2max Anaerobic Neuromuscular

Typical Duration 15 – 180min 10-60min 2 – 12min* 1 – 3min 15s – 60s

Suggested

Work :Recovery

Ratio

Minimal if

possible.

1:1 for shorter 1:2 Initially,

change based on

fitness

1:2 is a good

starting point, but

can go either way

1:1 during reps

1:3 minimum

between sets

Primary Physiological

Benefit

Increased

Muscle

Glycogen

Storage

Increased

Muscular

Mitochondrial

Enzymes &

Lactate

Threshold

Increased SV

Increased

Cardiac Output

VO2!!

Increase lactate

tolerance

anaerobic

mechanisms

Increased

ATP/PC Stores

Improve

contractile force

Type I

Recruitment

Duration Cont’d

Starting Point for

Weekly Tx TimeThreshold VO2 Anaerobic NM Force

Beginner <60 min <30 min <5 min <15 min <15 min

Intermediate <80 min <40 min <7 min <20 min <20 min

Expert <120 min <60 min <10 min <30 min <30 min

MAP / VO2 Training

Build Training – Golich Model4-weeks of LT Development – 2x per week4-weeks of VO2 Development – 2x per week on consecutive days2/4 weeks of Anaerobic Development – 2x per week consecutive days1:1 work/recovery ratio on interval efforts

Build Training – Thibault MAP Model85 – 110% of VO2/MAP power level workouts not more than 2x per week45 seconds to 6:30 minutes duration depending on intensity1:00 – 5:00 minutes recovery depending on duration/intensity

Build Notes: Classic Approach - Schedule hardest workouts early in the week to

maximize neurological and psychological “freshness” Variable Approach – Modify training week to suit recovery – eg doing a

hard LT, VO2, or NM effort when unrecovered is wasted time. Stop intervals when power is unsustainable (eg 10% drop in avg power

on short intervals, 5% on LT level) . Can track decline w/watts or speed Create training blocks of 3-8 days followed by rest to advance fitness Track daily metrics like RHR, Psychological stress, etc. Err on the side of recovery

Thibault MAP Model30 1.05 0.95 0.90 0.85

29

28

27 1.00

26 0.85

25 0.90

24 0.95

23

22 1.10

21 0.85

20 1.05 0.90

19

18 0.95 0.85

17 1.00

16 0.90 0.85

15 1.10

14 0.95 0.90 0.85

13 1.05 1.00 0.85

12 0.90

11 0.95 0.85

10 1.00 0.90 0.85

9 1.10 1.05 0.95 0.90 0.85

8 0.85

7 1.05 1.00 0.95 0.90 0.85

6 1.10 1.00 0.95 0.90 0.85

5 1.05 1.00 0.95 0.90 0.85

4 1.10 1.05 1.00 0.95 0.90

3 1.10 1.05 1.00 0.95 0.90

:30 :45 1:00 1:15 1:30 1:45 2:00 2:15 2:30 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00 5:15 5:30

Recovery

Sets reps sets

4 1min 3min

3 2min 5min

2 3min 10min

1 5min n/a

Threshold Training

Chris is Over Threshold!

S.M.A.R.T. Training

Specific

Measureable

Attainable

Realistic

Time Sensitive

Frequency –

Beginner – 1x per week, start with 10 minute bouts and increase 2min/wk. Recovery = ½ interval length

Intermediate – 2x per week, separated by a day or so, recovery limited to 10-30% of interval length (eg 2-6:00 on a 20min interval)

Advanced – 2x per week, can be back to back – can be done 3+ times per week with recovery. Minimal recovery (eg2min on 20min interval, 1:30 on 15min).

2x20, 3x15, 1x60 – variants on a theme, that being training at or near one‟s Lactate Threhsold in order to increase development of the physiological systems therein. Among the benefits of this type of training are increased muscle glycogen storage

Threshold Training

Chris Is Still Over Threshold!

Variations –

Sweet Spot – 88-93% of FTP for an

hour! Great way to see gains.

Criss Cross – Alternate between Zone 3 – 4 initially to help

pacing.

Zone 4 – 5 Criss Cross great for race

simulation

Multi-Format - include different

systems. Can be structured as 2-a-

days for added fun!

Advanced – Increase total workload in

Kj‟s to match event needs. Add HIT

Intervals on top of that for race

simulation workouts.

CX Specific Intervals

Love To Suffer!

Race Starts & MAP to LT

Classic “Race Winners” Model

○ 15sec @ 300% FTP

○ 15sec @ 200% FTP

○ 5 – 12min at FTP/Race Pace, recovery ratio 2:1

○ Know your ability! 300% is ambitious for most.

200% for 30s is more achievable?

MAP to LT Model

○ MAP Power for 2:00, then drop to FTP for 10-

14 minutes.

○ Start with 1:00 at MAP and work up to 3:00

○ 1:1 recovery initialy. As you improve, decrease

recovery time

Other Race Simulation Intervals

:30/:30 VO2‟s Variable Cadence, working to reach MAP

Add mounts/dismounts to simulate CX

Tabata Type Efforts 20s “ON” / 10s “OFF” – repeat 6x, recover

Limit yourself to 2 – 4 sets, it‟ll be plenty!

FTP Coastdowns 2 :00 – 3:00 at FTP then „coast‟ til watts drop ~3-

5%, then SPRINT them back up to FTP (as a rolling

average), coast down again, repeat for 10:00 +

Race Start Example“Bad” First 10 Minutes

Total Duration: 10:00 Intensity Factor: 1.10 Variability Index: 1.06

Cadence Average: 82rpm Wavg: 324W Wnorm – 343

First 30s – @ 509Wavg, ~149% FTP, 127% MAP

First 1:00 - @322Wavg, ~1% FTP, 95% MAP

First 5:00 - @347Wnorm, 340Wavg, ~102/100% FTP, 106/90% MAP

Race Start ExampleGood First 10 Minutes

Total Duration: 10:00 Intensity Factor: 1.25 Variability Index: 1.15

Cadence Average: 79rpm Wavg: 336W Wnorm: 383W

First 30s – @ 666Wavg, ~178% FTP, 166% MAP

First 1:00 - @540Wavg, ~158% FTP, 135% MAP

First 5:00 - @425Wnorm, 360Wavg, ~125/105% FTP, 106/90% MAP

MAP to LT Example #1FTP Estimate: 320W

Total Duration: 13:00 Kj‟s: 278 TSS: 27.9 VI: 1.02!

Intensity Factor: 1.136 Wavg: 357 Wnorm – 363

MAP – 2:00 @400Watts, 125% of FTP / 100% MAP

FTP – 11:00 @ 358 Wnorm, 349Wavg, 112% FTP 87% MAP

Last Minute – 1:00 @ 462Wavg

MAP to LT Example #2FTP Estimate 320W

Total Duration: 14:02 Kj‟s: 272 TSS: 26.7 VI: 1.06!


MAP – 2:00 @ 396Watts 124% FTP, 99% MAP

FTP – 12:00 @ 330 Wnorm, 312Wavg, 103% FTP / 83% MAP

Last Minute – 1:00 @ 459Wavg

Steady State / MLSS Example3 sets at 100 – 110% of FTP/MLSS

Total Duration: 55:55 Kj‟s: 866 TSS: 100.7


#1 – 13:35 @357 Wnorm – IF 1.15 285Kj

#2 - 14:44 @ 326 Wnorm – IF 1.05 283 Kj

#3 - 13:54 @ 353 Wnorm – IF 1.14 284 Kj

Threshold Razor Example30 Minutes – ~90 – 95% of FTP/MLSS

Total Duration: 30:00 RPM: 79 Kj‟s: 505 TSS: 46.9

Intensity Factor: 0.96 Wavg: 280 Wnorm – 290 VI: 1.04

First 5min – @265 Wnorm – IF 0.88 RPM: 92

Middle 10min - @ 284 Wnorm – IF 0.945 RPM: 80

Last 10min - @ 317 Wnorm – IF 1.05 RPM: 72

MAP / VO2max Sample

5 x 1:30min @ 110% MAP w/3min Recovery

Total Duration: 20:00 Kj‟s: 219 TSS: 100.7 Intensity Factor: 1.039 Wavg: 178 Wnorm – 319

FTP 320W MAP 400W

#1 – 1:29 @441 W – IF 1.422 39Kj

#2 – 1:29 @ 441 W – IF 1.402 39Kj

#3 - 1:31 @ 406 W – IF 1.323 37Kj

#4 – 1:14 @ 443W – IF 1.454 33Kj

#5 – 1:18 @ 379W – IF 1.39 30Kj

Mediocre Pacing!

MAP / VO2max Sample

9 x 3:00min @ 85% MAP w/3min recover

Total Time: 55:44 Kj‟s: 618 TSS: 75.8 Intensity Factor: 0.90 Wavg: 185 Wnorm – 258

FTP 285W MAP:370W

#1 – 3:02 @ 305W – IF 1.05 56Kj #2 – 3:02 @ 311W – IF 108. 57Kj

#3 – 2:58 @ 312W – IF 1.09 56 Kj #4 – 3:00 @ 314W – IF 1.10 56Kj

#5 – 2:58 @ 316W – IF 1. 10 57Kj #6 – 3:02 @ 311W – IF 1.09 57Kj

#7 – 3:02 @ 307W – IF 1.06 56KJ #8 – 2:58 @ 314W – IF1.09 56Kj

Better Pacing!

Sweet Spot Training

60:00min @ 88 - 93% FTP w/15s x 550W every 3min


FTP 325W MAP:380W

Tempo Building

2 x 60:00min @ 85 - 88% FTP w/15s x 550W every 3min


FTP 300W MAP:400W

#1 – 59:56 @ 252W / 269Wnorm TSS: 80.1 IF 0.89 906Kj

#2 – 59:58 @ 250W / 262Wnorm TSS: 76.0 IF 0.87 899Kj

Good Race Level Volume!

Thanks For Attending!

Questions & Feedback

www.SterlingWins.com

References

Coggan, Allen. Training and Racing With A

Powermeter

Coyle, Edward. Very intense exercise-training

is extremely potent and time efficient: a

reminder. J Appl Physiol 98: 1983-1984, 2005

Howe, Charles The Road Cyclists Guide To

Training By Power, 3rd Edition, June 2007

Reilly, Thomas. Physiology of Sports

Documents

Cyclocross Specific Training McNamara