Quadrant Analysis of 5 x 5 minute Workout

It is sure nice now that WKO+ 3.0 has the new quad analysis feature. Prior to this one had to do it the long way and copy the data out from a csv. file. Anyways, quad analysis is a neat little tool that kind of tells you what you already suspected but just couldn't quantify. Now you can see your efforts in a pretty little graph. More than informative,,,,I find quad analysis extremely motivating to myself and the athletes I train. It helps to organize your neuromuscular efforts into 4 different quadrants and can reveal what you already know but what your coach may not know. From there a coach can start to direct your training to address some of your neuromuscular limiters on the bike. To read more about quadrant analysis click here.

Functional Movement Screen

If you are serious about improving your movement patterns and continuing in any given sport then you will want to check out the above video clip. Try these movements at your gym in order to improve your core stability and strength. This is part of the Functional Movement Screen that is very useful in identifying any weak links in your movement patterns. Again, all athletes move differently but this screening is useful in identifying certain movements that can lead to injury. Follow the link above in this video if you are interested in learning more about the Functional Movement Screen and how paying attention to those muscles not commonly used in endurance sports can keep you in the game for years to come.

Power Profile FTP

This is a power profile chart of an athlete from June 2009 and today. The yellow bars indicate that this cyclist is on par with his FTP levels of about 6 months ago. What is more exciting is that it seems that his progress from 6 months ago is being carried over into this season. It is expected that his FTP for this year will be significantly higher this year.

Chronic Training Load

I thought I would post my current Chronic Training Load (CTL) graph for anyone interested. Following the blue line can be an eye opening experience for as I have realized that my gains early on last month were steady but it is now time to step things up just a notch. Typically, you want an increase of about 5-8 TSS points per week. I had 3 rest days per week for a while and have decided to now kick that back to 2 rest days in order to keep my CTL climbing at a rate of about 6 TSS per week. I always felt that 4 rides a week for me were the magic number. One long ride, two intervals days with varying intensities, and a climbing day. Riding 6 days a week may work for others but I would rather spend the other 2 days in the weight room or with the family since the extra 2 days only seem to add to my fatigue and I do not get the same amount of bang for my training minute as I would by spending that time in the weight room. Anyways,,,I am off topic now. Bottom line is what you measure usually improves,,,,but be conservative and have patience with your CTL gains. Your blue line should look a bit like a stair case leading you to your fitness goals.

Y-Balance Test

The Y-Balance test (illustrated above) is a simple evaluation that I perform with all my initial local and visiting clients in order to determine their strengths and limiters when it comes to returning to sports after a long lay off and/or injury. It is also a good activity to perform with chronic endurance athletes who have developed muscular imbalances due to the constant and repetitive nature of their sport. This test is unique in that it identifies your dominant side, flexibility and limiting muscular development. By the way, the gentleman in this video is not me. It is the inventor of the Y-Balance test. If you follow the link above you can go to his site and buy your own and/or view more video's on the benefits of this useful tool.