Workout II

Cycling Strength

Quadrant Analysis

The above scatter plot graph is one of many that I have analyzed for a cyclist preparing for a 7 day stage race. The benefits of using quadrant analysis in training are many. However, the biggest benefit I have found is that it lets the athlete and coach know what is being trained neuromuscularly in every workout. So many of us focus on the cardio-respiratory system and neglect to think about what we are asking from our muscles. You can see from the graph that there are four quadrants that data from a power meter can fall into. This sample workout is a 6 x 6 minute interval workout at CP 30 (Critical Power or also know as threshold power) with 2-3 minutes rest between each interval. Knowing that this individual will be experiencing a great deal of hill climbing in his future "A" stage race we are targeting quadrant II. Quadrant II involves high force and low velocity or cadence. He is using a powertap power meter. Now it is not only possible to tell that he executed his interval workout...we can also see that he targeted his race specific muscular group. Since he has just purchased his power meter he has not used it in a race yet. Once he completes his stage race it will be possible to superimpose the data with future training rides to train even more specifically for this stage race in future years to come.

"Train For Life" "Race For Fun"

I have always struggled with the pressures, anxiety, and stress that racing can produce. Over the years I have been able to overcome a great many of my short comings when it comes to controlling my anxiety/expectations associated with racing which has allowed me to continue to enjoy racing even when I am not placing well. I have always enjoyed that increadible natural high I get at the end of every race I am able to finish. However, I have also equally enjoyed training for every race. I enjoy the challenge and discipline it requires, the peace and solitude I find, and the ideas that always visit me on a long run, bike, or swim. It makes me feel alive and young and I learn a little something new about myself after each workout,,,, and even more so after each race. I make new friends and rivals and get to know them at a level few others can. Why do you train? Why do you race? Finding the answers to these questions will provide you with the motivation you may be lacking. So often I have read stories of professional athletes who quite their sport because they have lost sight of things. I am sure the average age grouper is no different here. We all train and race for different reasons. Some of them may sound silly or trite but it doesn't matter. If you race for yourself and can understand what really drives you and why you do what you do, you will be able to wake up at 4 am on a cold damp morning and complete that workout with a smile on your face no matter what place you happen to find yourself in come race day.

Balance Training In Your Dynamic Warm-Up

We commonly lift weights in order to over load our muscular system in order to create muscular strength gains that carry over into your specific sport being trained. We do squats to increase speed and power on the bike, core strength to increase run and swim economy, and we practice our speed/form/technique skills to improve our efficiency in sport (running, biking, swimming, golf, you name it.) It is often a given that our strength training will transfer over to functional strength in our desired sport. And it does... or else we wouldn't do it. The same goes for flexibility training as well as technique training. However, there is one component that is neglected. Balance Training. Have you ever noticed that when you first began bench pressing your "strength" increased dramatically in those first few months of training. Of course your "strength" was increasing but your balance and ability to "handle" the bar with weight may have really been what was increasing. Getting the movement down first when bench pressing is vital to throwing-up larger amounts of weight in the future. The same holds true to all the olympic lifts as well. Why don't we see more athletes balance training in addition to flexibility training, strength training, and technique training? Incorporating balance training into your workout is easy. Actually balance training, if done correctly, can be all three forms of training rolled up into one. Balance training incorporates more muscles which leads to greater strength. It also requires improved flexibility in order to perform the various movements and it ultimately will allow greater gains during technique/speed skill work due to a greater sense of body awareness in the various planes of movement. If this were not enough, balance training has been proven to significantly reduce sports related injury. Plus, 10-15 minutes of balance training can be done as your dynamic warm-up prior to more intense exercise or strength training. So get on the ball.