Training Cycling

8/3/2019 Training Cycling

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The individual pursuit: demands

and preparation

Andrew R. Coggan, Ph.D.


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The individual pursuit:

a deceptively simple event favoring specialists

who possess superior aerobic fitness coupled with

a high anaerobic capacity, excellent aerodynamics,

and specific technical skills.


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The pursuit performance teeter-totter

Neuromuscular power

Anaerobic capacity

Aerobic power

Start

Line

Pacing

Rolling resistance/

chain friction

Inertia/kinetic energy

Aerodynamicdrag

Faster

Faster

Faster or Slower


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Physical factors


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Neuromuscular power

Anaerobic capacity

Aerobic power

Start

Line

Pacing

Rolling resistance/

chain friction


Aerodynamicdrag

Faster

Faster

Faster or Slower


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PTOT = (PAT + PKE + PRR + PWB + PPE)/Ec

PTOT= (0.5Va2Vg(CdA + Fw) + 0.5(mt + I/r

2)(Vgf2 - Vgi

2)/(tf- ti) + VgCrrmtgCOS(TAN-

1(Gr)) + Vg(0.091+0.0087Vg) + VgmtgSIN(TAN-1(Gr)))/Ec

Where:

PTOT = total power required (W) mt= total mass of bike+rider system (kg)PAT = power required to overcome total aerodynamic drag (W) I = moment of inertia of wheels (kgm

2)

PKE = power required to change kinetic energy (W) r = outside radius of tire (m)

PRR = power required to overcome rolling resistance (W) Vgf= final ground velocity (m/s)

PWB = power required to overcome drag of wheel bearings (W) Vgi = initial ground velocity (m/s)

PPE = power required to change potential energy (W) tf= final time (s)

= air density (kg/m3) ti = initial (s)

Va = air velocity (relative to direction of travel) (m/s) Crr = coefficient of rolling resistance (unitless)Vg = ground velocity (m/s) g = acceleration due to gravity (9.81 m/s2)

Cd = coefficient of drag (dependent on wind direction) (unitless) Gr = road gradient (unitless)

A = frontal area of bike+rider system (m2) Ec = efficiency of chain drive system (unitless)

FW = wheel rotation factor (expressed as incremental frontal area) (m2)

Mathematical model of the physics of cycling

(Martin, Milliken, Cobb, McFadden, and Coggan. J Appl Biomech 14:276-291, 1998)


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Validation of model

under steady-state conditions

(Martin, Milliken, Cobb, McFadden, and Coggan. J Appl Biomech 14:276-291, 1998)


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Validation of model

under non-steady-state conditions

(Martin, Gardner, Barras, and Martin, unpublished observations)

Measured power

Measured speed

Model-predicted speed


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Nominal characteristics of world class pursuiters

used in modeling

Height = 180 cm

Weight = 75 kg

CdA = 0.209 m2

Pursuit power = 540 W

4 km time = 4 min 25 s

Height = 170 cm

Weight = 65 kg

CdA = 0.197 m2

Pursuit power = 415 W

3 km time = 3 min 35 s

Male Female

Weight of bicycle, etc. = 9.0 kg

CRR = 0.002 (i.e., wood track)

Air density = 1.185 g/L


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Absolute and relative power requirements

of world class pursuit performance

0

100

200

300

400

500

600

Male (4 km) Female (3 km)

Power(W)

Aerodynamic drag Kinetic energy Rolling resistance Drivetrain friction

86%

84%

7%

9%

5%

5%

2%

2%


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Time savings resulting from 5% changes in:

Factor 4 km 3 km

Efficiency of chain

(Ec)0.1 s (0.05%) 0.1 s (0.05%)

Rolling resistance

(CRR)0.2 s (0.1%) 0.2 s (0.1%)

Total mass

(mt)0.6 s (0.3%) 0.6 s (0.3%)

Aerodynamic drag

(CdA)4.1 s (1.5% ) 3.1 s (1.4% )


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Aerodynamics: the devil is in the details!


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Field testing using a powermeter to determine

aerodynamic drag characteristics (CdA)

0

100

200

300

400

0 5 10 15

Speed (m/s)

Power(W)

Westbound Eastbound line of best fit

Y = 3.67X + 0.1344X3

R2 = 0.998

CdA = 0.226 +/- 0.004 m2

CRR

= 0.0046 +/- 0.0003


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Technical factors


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Neuromuscular power

Anaerobic capacity

Aerobic power

Start

Line

Pacing

Rolling resistance/

chain friction


Aerodynamicdrag

Faster

Faster

Faster or Slower


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Time savings resulting from improvements in:

Factor 4 km 3 km

Starting technique (negligible) (negligible)

Path on track (20 cmup from black line)

1.3 s (0.5%) 1.1 s (0.5%)

Pacing strategy (potentially large) (potentially large)


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2005 World Championships - 3 km pursuit

70

72

74

76

78

8082

84

86

1 2 3

Kilometer split

Time(seconds)

Effect of pacing on 3 km pursuit performance


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0

100

200300

400

500

600

700

800

900

1000

0 30 60 90 120 150 180 210 240

Time (seconds)

Power(W)

0

2

4

6

8

10

12

14

16

Speed(m/s)

Qualifying power Final power Qualifying speed Final speed

Effect of pacing on 3 km pursuit performance

when overall average power is equivalent

Average = 411 W

Average = 408 W

Time = 3:53.4

Time = 3:51.4


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Coggans #1 rule of pursuiting:

Dont go out too hard!





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Physiological factors


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Neuromuscular power

Anaerobic capacity

Aerobic power

Start

Line

Pacing

Rolling resistance/

chain friction


Aerodynamicdrag

Faster

Faster

Faster or Slower


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Energy demands expressed in O2 equivalents


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Power-VO2 relationship (efficiency)

Efficiency = 24.1%

0

1

2

3

4

5

0 50 100 150 200 250 300 350 400

Power (W)

VO2(L/min)


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Time savings resulting from 5% changes in:

Factor 4 km 3 km

Neuromuscular

(anaerobic) power0.3 s (0.1%) 0.2 s (0.1%)

Anaerobic capacity 0.9 s (0.3%) 0.7 s (0.3%)

Aerobic power 3.8 s (1.4%) 3.0 s (1.4%)


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Role of VO2max, anaerobic capacity (MAOD) and

aerodynamic drag characteristics (CdA) in determining

3 km pursuit performance

0

100

200

300

400

500

600

700

800

900

0 30 60 90 120 150 180 210 240Time (seconds)

Power(W)

Rider A Rider B

Maximal aerobic

VO2max = 4.47 L/min

Efficiency = 24.1%

Est. MAOD = 3.36 L

Ave. power = 397 W

CdA = 0.214 m2

3 km time = 3:47.3

Total

80%

20%

Rider A


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0

100

200

300

400

500

600

700

800

900

0 30 60 90 120 150 180 210 240

Time (seconds)

Power(W)

0

100

200

300

400

500

600

700

800

900

0 30 60 90 120 150 180 210 240Time (seconds)

Power(W)

Role of VO2max, anaerobic capacity (MAOD) and

aerodynamic drag characteristics (CdA) in determining

3 km pursuit performanceRider A Rider B

VO2max = 4.20 L/min

Efficiency = 23.9%

Est. MAOD = 5.27 L

Ave. power = 411 W

CdA = 0.236 m2

3 km time = 3:49.7

Total

Maximal aerobic72%

28%

Maximal aerobic

VO2max = 4.47 L/min

G.E. = 24.1%

Est. MAOD = 3.36 L

Ave. power = 397 W

CdA = 0.214 m2

3 km time = 3:47.3

Total

80%

20%

Rider A Rider B


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Preparation

E d h i l i l d i


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Level 1 2 3 4 5 6 7

Active

recoveryEndurance

Tempo or

fartlek

Lactate

thresholdVO2max

Anaerobic

capacity

Neuro-muscular

power

Power ( % of

maximal steady

state)

151%

Muscle

enzymes++ +++ ++++ ++ +

Lactate

threshold++ +++ ++++ ++ +

Capillaries + ++ +++ ++++ +

Plasma volume + ++ +++ ++++ +

Stroke volume

& maximalcardiac output

+ ++ +++ ++++ +

VO2max + ++ +++ ++++ +

Anaerobic

capacity

(MAOD)

+ +++ +

Neuromuscular

power + +++

Expected physiological adaptations

as a function of training intensity


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0

10

20

30

40

50

60

70

80

90

100

40 50 60 70 80 90 100 110 120 130 140 150

Exercise intensity (% of maximal steady state power)

Arbitraryunits

L1 L2 L3 L4 L5 L6

Physiological strainOverall training effect

(increase in aerobic fitness)

Max. volume

Proposed relationship between training intensity and

overall aerobic training effect


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0

10

20

30

4050

60

70

80

90

100

Octo

ber

Nove

mbe

r

Dece

mbe

r

Janu

ary

Febr

uary

March

April

May

June Ju

ly

Augu

st

Sept

embe

r

Month

Trainingvolume(h/mo)

Training volume (hours/month)

LT focus

(off-season build)

VO2max focus

(road racing season)

Pursuit-specific

training R&R


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Day Training

Monday 1 h 30 min recovery ride

Tuesday 2 h w/ 2 x 20 min @ TT effort

Wednesday 2 h 30 min group ride at moderate intensity

Thursday 2 h w/ 2 x 20 min @ TT effort

Friday 1 h 30 min recovery ride

Saturday 4 h hard group ride

Sunday 3 h 15 min group ride at moderate intensity

Typical week during LT focus


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Typical week during VO2max focus

Day Training

Monday 1 h 15 min recovery ride

Tuesday 1 h 30 min w/ 6 x 5 min at 90+% of VO2max

Wednesday 2 h at moderate intensity

Thursday 1 h 30 min w/ 6 x 5 min at 90+% of VO2max

Friday 1 h 15 h recovery ride

Saturday Race or tempo ride

Sunday Race or hard group ride


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Day Training

Monday 1 h 30 min w/ 4 x 500 m flying and 10 standing starts

Tuesday

AM: 1 h 30 min w/ 4 x 4 km flying in team pursuit

formation

PM: 1 h 45 min recovery ride (road)

Wednesday AM: 1 h w/ 1 x 333.3 m standing plus 3 x 1 kmstanding

PM: 2 h recovery ride (road)

Thursday

AM: 1 h 30 min w/ 4 x 4 km flying in team pursuit

formation

PM: 30 min recovery ride (rollers)

Friday

AM: 2 h recovery ride (road)

PM: 1 h 45 min track racing session (keirin heat,

keirn final, prime race, points race)

Saturday 1 h 30 min w/ 3 x 1 km flying and 4 x 500 m flying

Sunday Off

Typical week during pursuit-specific training


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020

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10/1

411

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12/9 1/

62/

33/

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285/

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15

Date

CTLorATL(T

SS/d)

-100-80

-60

-40

-20

020

40

60

80

100

TSB(TSS/d)

Acute training load Chronic training load Training stess balance

Use of powermeter data to manage training and plan

peak performance


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A happy ending!

Documents

Training Cycling