high force/high cadence Quadrant Analysis #1

Okay, since the subject came up today, here is my high force high cadence jumps for all to see. I have been doing these along with box jumps in the gym to get my race specific jump together. This has been in addition to high cadence VO2max work and weekly racing. I pick a gear that I can spin at 110 rpm and then jump hard out of the saddle and wind it out. I am doing these in preparation for the Anaerobic Capacity block I will do after the Testarossa Velodrome Challenge. It should be noted that this was my first track specific winter in the gym and will be the first time since I started track racing in 2007 that I will be doing a full blown anaerobic block of training. I am 45 years old and have been riding hard for ten years...

VO2max #4 Quadrant Analysis

Success! On my fourth attempt at a proper VO2max workout I was able to complete two whole sets of 6x3:00. This comes near the end of a hard block of training and racing every week. Now I'll try to freshen up for the Testarossa Velodrome Challenge this weekend and then get some recovery before really digging in to some serious speed work leading up to the AVC and FSA Grand Prix in mid July.

VO2max #3 Quadrant Analysis

Eeek, I attempted to complete a VO2max workout on a day when I ain't feeling so fresh from yesterday's effort. I made it 2 minutes into the second interval of the second set before the lights went out. And when I say lights out I mean if I had to sprint for my life I might not have survived. But the Quadrant Analysis is pretty much the same as workout #2 so I'm cool with that. I'll do a day of rest then have another go on Monday with fresh legs. My guess is there will be a big jump in race fitness this week.

Friday Night Pro1/2/3 track race Quadrant Analysis

Okay here we go. I did the Pro 1/2/3 omnium of 40 laps scratch race and 50 laps points race last night. The blue dots are the warm-ups and cool-downs. The red dots are the the 90 laps of racing at an average speed of 45 kph. Average cadence was 105 rpm. I ride a 94" (49x14) gear. I barely sniffed the front a couple times but with a full field of 36 hungry riders I was basically relegated to the role of wheelsucker. I never missed a split and was rarely in danger of getting dropped. I didn't bother with the miss n out as I was done done done with it by then. The big surprise is the high percentage of quadrant IV riding. That's almost half (46.6%) of the effort being high cadence (above 100rpm) and low watts (below threshold). So the take home for the night is it really does pay to do lots of high cadence work on little gears...I'll show more of that in the up and coming block of speed work, but it is strikingly obvious at this point in the game that the big watts will need to come with high cadence. Hitting 1200 watts at 90 rpm is of no use here...

VO2max #2 Quadrant Analysis

Okay, in staying with my mantra "don't get hurt don't get hurt don't get hurt" I headed out to do just one set of 6x3x3 with the goal being to get the cadence up into the track specific quadrant 1. I'm pretty sure I could have completed a second set but we'll just have to wait til Monday to see for sure. That said, I am very happy to report that I was able to do all six in the 107-112 rpm range. See how the red blob has shifted to the right compared to my last post? The other unexpected occurrence was I popped out of bed when the alarm went off raring to go. This is a new sensation for this time of year as traditionally I am in deep fatigue and suffering the June Swoon. This balanced racing schedule and specific training is really starting to look like it's coming together in time for Portland and Seattle woohoo! Friday night I have no choice but to race with the P/1/2/3's so I guess I'm in for some speed work and a good old fashioned whoopin'.

VO2max #1 Quadrant Analysis

This is a picture of my first proper vo2 max workout of the year as I get ready for some big races in July and August. The protocol is two sets of 6x 3:00 at 110-120% of functional threshold power with 3:00 rest between intervals and lots of rest between sets. Over the course of the next month or so I am gonna attempt to move my red blob up, to the right, and into the high cadence/high power quadrant needed for mass start track racing. For you stopwatch guys this means I'm trying to go 45-50 kph on a 94" gear for 3-8 minutes.

Strength Training Q&A

I got the following question in my in box tonight...

"Dean, where are you getting the training program from? I'm about to build a little strength program for [my daughter] over the next 2 months. Could use some tips!"

And my reply...

I am a Level II USA Cycling coach, I write my programs myself. If you are looking for a qualified coach to lean, on I would check with Harvey Newton http://www.newton-sports.com/public/

All the rules of periodization apply to strength training...I rely heavily on Tudor Bompa, Joe Friel, Greg LeMond/Cyrille Guimard, Hunter Allen, Andy Coggan, Arthur Lydiard, Harvey Newton, and Mark Rippetoe.

The key is having constant dialog and hands on training with the coach. The program must be written specifically for the athlete's goals, as well as addressing her strengths and weaknesses. Finding a good balance between strength and endurance takes great communication, patience, and flexibility within the day to day application where the well being of the athlete is the highest priority. There is no excuse, but plenty of opportunities, for a bike racer to get injured in the gym.

I subscribe to the theory that bike racers need to spend time on the bike, therefore, my goal is to get in and out of the gym in about an hour, 2-3 times per week. High repetitions of single joint exercises with light weights is a waste of precious time...we already do that on the bike! We, as bike racers, need to do multi-joint exercises with heavy weights (relative to the individual of course) in the 5-8 repetitions range, followed up with explosive moves when we get close to our peak racing season. I'm talking about squats, dead-lifts, push-ups, pull-ups, and crunches...followed by simple plyometric type exercises, like box jumps, when it's time to sharpen up for racing.

Lastly, the athlete MUST build up to this over several months under the guidance and care of a qualified coach. DO NOT BLINDLY FOLLOW A COOKIE CUTTER PROGRAM THAT IS THE NEWEST, HIPPEST PROGRAM OF THE STARS!!! I know of several athletes who have lost several months of training because of poorly written programs, improper technique, and a lack of patience.

I hope this helps! Let me know how it goes and please feel free to contact me if you require more ranting.