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!

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Women Who Tri Kick-Off Event

BOZEMAN TRIATHLON CLUB ANNOUNCES “WOMEN WHO TRI” KICK-OFF EVENT
USA Triathlon Women’s Committee Awards Club Matching Grant for Program

Women Who TRI welcomes potential first-time and beginning female adult triathletes who are interested in training for the Bozeman Tritons Sprint Triathlon on July 31, 2011. We strive to educate, encourage, and empower women through our 12-week, coached “Try-a-Tri” group training program developed specifically for our local Bozeman triathlon.

Women Who Tri is hosting a Kick-Off & Sign-Up event for the “Try-a-Tri” program on Tuesday, May 3rd from 6:30-8:00pm in the Weaver Room at the Emerson Cultural Center. Prospective triathletes are invited to attend the Kick-Off to find out more about the program, meet the coaches, meet other active women, and sign-up for Women Who TRI 2011.

The USA Triathlon Women’s Committee awarded the Bozeman Triathlon Club a $1500 matching grant for the program to strengthen women’s participation in the sport of triathlon. With USA Triathlon’s generous support, the Club is able to offer Women Who Tri participants a coached, 12-week-long training package, including a complimentary entry to the Bozeman Tritons Sprint Triathlon, other goodies and fun, all for only $50. Participation is limited.

The Bozeman Triton’s Women Who Tri program is sponsored by the USA Triathlon Women’s Committee, Bozeman Triathlon Club, and Mountain Belles. For additional information, please contact Alanna Sherstad, Women Who TRI Organizer & certified USA Triathlon Coach, at WomenWhoTri@gmail.com.

WOMEN WHO TRI
The inaugural Bozeman Triathlon Club Women Who TRI program is geared towards first time and beginner female age group triathletes. All participants receive a 12-week training program and weekly coached workouts and/or clinics to prepare them for the Bozeman Tritons Triathlon on Sunday, July 31st. Clinics include triathlon 101, bike maintenance, open-water swim technique, transitioning, nutrition for endurance sports, and core strengthening as well as coaching in all 3 sports (swimming, cycling, and running.) Participants will benefit from learning, training, and racing together. Find Women Who Tri on Facebook.

BOZEMAN TRIATHLON CLUB
Over 50-members strong, the Bozeman Triathlon Club is an official USA Triathlon Club, a first for Bozeman and the Gallatin Valley region. Founded in 2007, the Club welcomes athletes of all ages and abilities to the growing sport of triathlon and a healthy lifestyle. The Tritons were the 2008 USA Triathlon Pacific Northwest Region Club Champions and runners up in 2009. The Club hosts several annual events including the Powder Hound Winter Triathlon, USA Triathlon Pacific Northwest Region Winter Triathlon Championship, Women Who Tri, Bozeman Tritons Triathlon, and the Montana Special Olympics Unified Sports Triathlon. http://www.bozemantritons.org

BOZEMAN TRITONS TRIATHLON
The Bozeman Tritons welcome triathletes to the Bozeman Tritons Triathlon. The BTT includes sprint, youth, junior races, and the first and only long course triathlon in Montana. Race distances are available for all ages and abilities, virtually the entire family. Formerly known as the Treasure State Triathlon and Headwaters Half, these races have been a fixture in the Gallatin Valley since 2006. Participate in the sprint or long course race as an individual or a team. The Club is fueling the multisport lifestyle at East Gallatin Recreation Area, Bozeman, Montana, over one fun-filled weekend on July 30, 31. For complete information and registration, please visit the race website at www.bozemantritons.org/tritonstri.

MOUNTAIN BELLES
Formerly known as Team WinS – Women in Sports, Mountain Belles is a Bozeman based non-profit organization run by women for women. This recreational women’s group promotes healthy, active and adventurous lifestyles by hosting local clinics, outings and events for a variety of sports and activities including fly fishing, zumba, cross-country skiing, wilderness first aid, rock climbing, clay pigeon shooting, and many others. Members are a supportive and diverse group of women who enjoy and participate in just about everything active. www.mountainbelles.com

USA TRIATHLON
USA Triathlon is proud to serve as the National Governing Body for triathlon – one of the fastest growing sports in the world – as well as duathlon, aquathlon and winter triathlon in the United States. USAT sanctions 3,100 races and connects with more than 133,000 members each year, making it the largest multisport organization in the world. In addition to its work with athletes, coaches, and race directors on the grassroots level, USAT provides leadership and support to elite athletes competing at international events, including World Championships, Pan American Games and the Summer Olympic Games. Additional information is available at www.usatriathlon.org.

USA TRIATHLON WOMEN’S COMMITTEE
USAT Women’s Committee is focused on creating a resource for female athletes of all levels and socio-economic backgrounds and mentoring professional growth for women in the sport of triathlon. Having already met its goal of equalizing women-to-men triathlon participation, the Women’s Committee is concentrating on the quality of training and opportunities available for women in positions of authority and decision-making within associations that govern the sport. Additional information is available at http://www.usatriathlon.org

GVBC Spring Party! Spring, Summer Triathlon Group Training Opportunities!

The 2011 GVBC Spring party will be Wednesday, March 23, at 6 pm at the Lindley Center. GVBC will have pizza and beer (keg so bring a mug or you can purcahse a GVBC pint glass for $5). Please bring something for the potluck. A-M bring side dish type things, N-Z bring desserts.

You will be able to sign up for the club ($10) at the party. GVBC will go over the upcoming season’s events and you will be able to sign up to volunteer for the swap. If you can’t make the party but would like to sign up to volunteer at the Swap, contact Pat at hatfield@montana.edu

Additionally, and of special interest to the Tritons, registration ($25) and the race schedule for the 2011 Colin Craig Memorial Series will be available (jwnelson97@yahoo.com). 

For a variety of cycling reasons, including a special dose of inter-club cooperation with respect to triathlon training this spring & summer, GVBC has switched its twice-a-month Time Trial series from Tuesdays to Thursday evenings.

The Triton Spring/Summer training schedule is now fully integrated, and conflict-free!

Mo – Open Water Swimming with BOZE , 6:00 PM, East Gallatin, Starts 6/20.
Tu – Tuesday @ Track, Running with BRC, 6:00 PM, TBD, Starts 4/5.
We – Open Water Swimming with BOZE, 6:00 PM, East Gallatin, Starts 6/22.
Th – Thursday TTs, Cycling with GVBC, 6:00 PM, Various Locations, Starts 4/14, every other Thursday.

A tip of the cycling helmet, and appreciation to GVBC from the Tritons! Let’s get out and support our cycling community.

No Excuses – Swim Training Options During Bozeman Swim Center Closure 3/7-27

Yes, it’s true! The Bozeman Swim Center will be closed for three weeks starting tomorrow, March 7 to March 27, for a  main pool pump and lighting upgrade. The pool will reopen on its regular schedule on Monday, March 28. In the interim, swim training is available at the MSU Fitness Center.

Triathletes have two MSU Pool training options — (1) joining and swimming with the Bozeman Masters Swim Club during their scheduled workouts or (2)  swimming-on-your-own during lap swimming hours. General information on each program is available here — www.bozemanmasters.org and http://www.montana.edu/getfit/Marga_Hosaeus_Fitness_Center/facilities/pool.html

MSU Spring Break adds another minor scheduling inconvenience wrinkle, from March 11 to March 20.  Regardless, our great friends at the Bozeman Masters Swim Club (BOZE) issued an email last night, which thankfully addresses and ends these swim training coordination hassles. The email clearly, and comprehensively, laid out swim training scheduling options over the next three weeks, in detail, as follows.

OPTION #1 –JOIN &  SWIM WITH BOZE
The BOZE schedule for the remaining month of March is now revised. Additional swim workouts have been added at MSU, as follows.

Mo, Mar 07, 6-730pm at MSU
We, Mar 09, 6-730pm at MSU
Su, Mar 13, 4-6pm at MSU
Mo, Mar 14, 6-7pm at MSU
Tu, Mar 15, 6-7pm at MSU
We, Mar 16, 6-7pm at MSU
Mo, Mar 21, 6-730pm at MSU
We, Mar 23, 6-730pm at MSU
Sa, Mar 26, Montana Masters Swimming Championships at MSU
Su, Mar 27, Montana Masters Swimming Championships at MSU
Mo, Mar 28, 6-730pm at MSU
Tu, Mar 29, 7-830pm at Swim Center
We, Mar 30, 6-730pm at MSU
Th, Mar 31, 7-830pm at Swim Center

OPTION #2 SWIM-ON-YOUR-OWN
During the Swim Center closure, swimming-on-you-own is available during lap swim times at MSU, as follows. The cost is $7/day, and you can swim more than once that day. Weekly passes are available  for $20, or monthly for $60. The Tritons recommend that you call ahead to the MSU Fitness at (406) 994-5000 to confirm your workout timetable, in the event of possible MSU scheduling revisions, especially over Spring Break.

Monday, Wednesday, Friday 6:30-8:00am-Lap Swim
Tuesday, Thursday 6:00-8:00am-Lap Swim
Monday-Friday 11:00-1:00pm-Lap Swim
Monday-Friday 4:00-6:00pm-Lap Swim

TRAIN ON.

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!

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