Lactate Threshold Testing

If any of the Bozeman Tritons are interested in performing a lactate threshold test, please let me know. We can do this either on the bike (computrainer at 4800 or elsewhere) or during a run session as well. I have even helped people with swimming and nordic skiing as well. Regarding the bike, this can be an option when you have your functional threshold power determined along with power profiling. Yes, there is a fee for this service. Typical session lasts 90 minutes for a more comprehensive test! I have a flexible schedule; evenings and weekends work as well. I’d like to hear from you if interested. Contact Info: Matthew Parks USAT Level 1 Triathlon Coach at 406 580 7987.

Power Profile

below is a blog post from Moving Forward

If you are like us, we like to get out and Nordic ski during the winter to help build the base, work on some athleticism, and of course have some fun.  With that being said, indoor cycling is very effective in also making you a better cyclist.  The question is, how do you know what the optimal training loads are?  Power profile testing is a fantastic way to get your training on track.  This requires the use of a computrainer or other ergonomic trainer.  You, the athlete, performs a thorough warm up.  Then proceeds with a battery of tests at varying intensities to see what you have in the tank.  This is a great benchmark test to use no matter what time of year to assess your fitness levels.  There are multiple modalities to use, Moving Forward will help you with choosing the correct test protocol to use.

Results from the test will help you optimize your pacing for whatever you are training while on the bike, whether it be sprinting, threshold, or otherwise.  Typical percentages of power and sample intervals to use are:

Power output Training examples

Sprinting 200-?? %                          5×150m (complete rest)

Anaerobic endurance 100-130%   5x(1+6min)

VO2 max 90-105%                           3x(3+2min)

Threshold 85- 90%                          3x(8+4min)

Endurance 50-85%                          3 hours

Recovery 40-50%                             1 hour

Typical Wattages for Cyclists are:

Peak Power for Time

Males

2 hours

1 hour

30 minutes

5 minutes

30  seconds

Average Joe

147-170

172-192

194-206

213-239

452-565

Cat 4 Rider

182-209

212-237

240-254

266-293

559-698

Domestic Pro

252-291

295-330

334-353

372-404

777-971

International Pro

275-317

321-359

364-388

394-452

846-1057

taken from:

334-291 Vogt, S., Heinrich, L. et.al. “Power Output during Stage Racing in Professional Road Cycling,” Medicine and Science in Sports and Exercise, January, 2006. Volume 38:1 pp 147-151.

Sorry, we don’t have any ranges for females, however, during a recent review from the European Journal of Applied Physiology, those female World Cup athletes on a hilly course had maximal numbers of 800+Watts with and average of about 170 Watts.

Remember that training with power is nothing new, it has been around for quite some time.  If you don’t have a power meter, you can still reap benefits from the power profile test(s).  You’ll have a little more guess work, but it can still be associated with your rate of perceived exertion or heart rate.  Remember that regular testing will help you train optimally.  You can minimize your guesswork about your training zones.  Let us know if you have any questions.  Matthew at 406 580 7987.  Have an excellent day!

Deaths in the Sport of Triathlon

As you probably all know from this year, there were some deaths during some triathlon races this year.  The incident rates are very low.  Check out this article from the Washington Post.  You can also read the article from JAMA as well.  As an athlete and coach, I encourage you to get a physical to help mitigate any future potential concerns.  Training for triathlon is a very safe activity to perform.  Just make sure you know the status of your body.  This will help decrease the risk of anything happening.

BTW, the computrainer rides are on hold as of now – 4800 Gym is looking to sell the system – we’ll keep you posted!

Computrainer Rides Start in January!

The Hour of Power is Upon Us!

Get ready to be in front of the pack for next year by training with the Bozeman Triton Triathlon Club Computrainer Rides.  Rides will occur Tuesdays, Thursdays, and Saturdays from January 10th, 2012 – May 5th, 2012.  We will stick with the same format as last year:

  • Sign up is first come, first serve – we basically have a total of 16 slots
    • Once you commit, you will be added to a shared Google document where you can sign up for your slot
    • There are 8 slots available for each time
    • Make sure you schedule yourself on the Google document; we don’t want to double book anybody
    • Make sure you take your name off the Google document in case you need to cancel
    • If you want to drop in, you may or may not get a spot!
    • Riders can choose Tuesday or Thursday
      • These rides last up to an hour
      • These rides start promptly at 6pm (make sure to get there before to set up)
      • A thorough warm up will be followed with an interval based program to help increase your functional capacity on the bike
      • These rides are hosted by a Club member
        • Matt Parks will host on most Tuesdays during the program
        • We need someone else to host on Thursdays, any takers?
  • These rides will include functional assessments of your fitness on the bike – reassessments will occur to see how much you have improved from each training cycle
  • Dependent upon the interest, riders may be able to sign up for both days
  • A longer-distance ride will occur on Saturday morning
    • These rides are not hosted
    • In the past, we have seen people ride for 3+ hours
    • Start for this ride is 10am
    • Assumption is not everyone will want to ride on this day

Remember!!! BTTC members has access to our own Computrainer during regular 4800 Gym class times; this is free and part of your Triton membership; if you are interested in this, please contact Matthew Parks to get added to the Google document for scheduling.  If you do not know how to operate the Computrainer, you must get an orientation from one of the BTTC members/coaches (fees may apply).

Cost of the program:

  • The BTTC is getting a steal of a deal!
  • Option #1:      $180 for 17 weeks
  • Option #2:      $50 for any consecutive 4 week time period
  • Matthew Parks is the bill collector for 4800 Gym (check or cash only)

The past couple of years, we have had a strong group of riders from week to week.  Dependent upon interest levels, we will expand days, but only if there is enough interest.  Although, these are group rides, you will always be working against yourself (we may throw a few races in here and there).  You will never be dropped, and you will always be encouraged and motivated to finish to the best of your ability.  Make sure you are rested, well hydrated, and ate a good lunch with an afternoon snack the day of the ride.  If you have further questions, please contact Matthew Parks at 406 580 7987.

Matthew Parks owns and operates Moving Forward, a local triathlon coaching and sports massage business.  He has volunteered with the Tritons for the past several years.  He is a USAT Level 1 Certified Coach.  With over 17 years of experience, he can assist you with your training program and answer questions you may have.

Dealing with DOMS

You work out, train, condition, strength train, etc. You fatigue yourself . . . perhaps even get exhausted. You get sore the next day. You are sore even the day after that. Delayed Onset Muscle Soreness (DOMS) has taken effect. DOMS usually is worse with eccentric muscle contractions and especially when you change your activity routine or intensity level dramatically. Remember that this is a normal response and you will be okay.

The debate is out on what will help alleviate the DOMS effect. A better, improved warm up and systematic cool down perhaps could be the trick. Stay active after you are done with your workout or training session. Gentle stretching can help as well. Prevention of DOMS can be highly individual from athlete to athlete.

If you have questions, about your training plan, please let me know!

Matthew Parks, USAT Level 1 Certified Coach

CompuTrainer Rides

Congrats to those who rode last night’s 20K TT. Gentlemen, you did great. Please look forward to some interval work the next few sessions. Base rides on the weekend. Have fun, see you at the Powderhound!

Matthew Parks, USAT Level 1 Certified Coach

Long Term Training Plan

Some basics you should have for your training program:

  1. Establish training and racing goals for the upcoming year
  2. Start to make upgrades to your equipment
  3. Establish your periodized plan of attack for the completion of your key races for the year
  4. Don’t forget about your benchmark testing!  (this should be done every 6 – 8 weeks)
  5. Incorporate psychological training along with your physiological training

If you have questions about a more specific training plan, please let me know.  I’d be happy to help.

If you are interested in the upcoming CompuTrainer rides, please contact Tony Thatcher to sign up!  This will be an excellent way to improve your cycling fitness!

Running Economy

Hey Tritons! We all want to become better athletes. Aside from your skiing, computrainer rides, swimming routines, etc. Make some time for resistance training (strength and muscular coordination), plyometrics (improved muscular power), and stretching as this will assist in your running economy.

As far as your next triathlon race: think about this for your next T2. Make sure you slow your bike pace down a little bit before you start your run. Research has proven that finishing the bike at high intensity leads to an unfavorable run performance.

If you need some more assistance with the above mentioned exercises or other recovery methods, please let me know.

Matthew Parks-USAT Certified Triathlon Coach

Toward the End of the Season

The “off-season” is upon us. Maybe. I think in Montana, as well as other states, that we just shift our activities according to the season. There are always the later-season triathlon races out of state but you can look toward some running races and mountain bike & cyclocross races coming up. Check out the calendars online (runmt.com & montanamtbracing.blogspot.com)

Recently did some continuing education about recovery and injury prevention: here are some of the notes. Some of these theories have not changed over the years.

Resting HR measurements are still very valid – keep track of these daily or weekly (taken at the same time) increasing numbers are usually not better

Contrast therapy (i.e. hot and cold water) works very well to aid in the flow of the blood – used after workouts after you are cooled down

Optimal sleep appears to be the number one recovery tool: it seems (good nutrition a close second) – make sure you sleep about 7 – 9 hours per night – spend additional time performing recovery techniques each day – 1 minute per mile of training per day (45 miles per week = 45 minutes daily of recovery work)

Compression wear – could be a placebo effect – but who cares! as long as it works – make sure you have the correct size

Whether or not you call it injury prevention or injury reduction, you should treat yourself as best you can.

Some aspects of injury prevention include: nutrition, hydration, and quality of sleep. In other words, don’t perform a workout unless you are fully recovered (both physically and mentally). This may mean you need to tweak your training plan accordingly.

Enjoy your training. Best of luck to the Garden City racers this weekend.

BTW, if Doug Fletcher is out there, I want to find out about Leadville 🙂 

[Admin Tag. Tritons can enjoy reading all about their teammate’s Leadville Trail 100 MTB Race at http://100daystoleadville.wordpress.com/ ]

Matthew Parks, USAT Level 1 Triathlon Coach, Bozeman Triton Coach, Nationally Certified in Therapeutic  Massage and Bodywork (NCTMB).  If you need more information, have any questions or need some advice, please contact me.  Matt at matthewbryanparks@gmail.com or 406. 580.7987.

Thursday Cycling, the 10th

If the weather holds, we’ll be outside for tonight. Otherwise, group ride will be inside at Crossfit4800. Plan on meeting at Crossfit4800. Thanks. See you tonight

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