TrainingPeaks

We are now using TrainingPeaks to prescribe, plan, communicate and monitor our ETS Customized client's training plans!  Having used it for the past 3 months has really helped me streamline communication and monitoring of my client's progress and address any issues that arise from their daily reports.

A major feature of TrainingPeaks is the ability for clients to upload their power metre, gps and heart rate files quickly and easily into their TrainingPeaks account.  When linked to their coach's account, their coach can view the file in all it's detail and analyze the file in a number of different ways to monitor the workouts completed.  This is a great feature "if" clients actually upload their files regularly for their coach to review.

A common "complaint" from clients has been how best to upload their files.  In the past an athlete would download their data from whichever device they use into software native to that device.  This can be in different file formats making it difficult for clients to know what format a coach may actually require.  I have had client's email me files in .csv format only for me to determine that my analysis software can not open it due to a format error.  So we have to try it again.  Needless to say my inbox fills up quickly with all the raw data files.

I use an older SRM, Quarq Cinqo synced to Garmin 500 & 800 units and a Garmin 410 for running.  The process would be to download the SRM file into the SRM software then export to WKO+3.0 or TrainingPeaks along with download the data from my Garmin units to Garmin Connect then export them in the correct file format to WKO+3.0 and then TrainingPeaks.  As you can see there are far too many steps already...

The TrainingPeaks team offered a few years back the wicked Device Agent software which is pretty much a one-stop portal to upload/download files into the appropriate software of your choice (in this case however their software programs TrainingPeaks and WKO+3.0).

Since I use both of these software packages, the Device Agent works fantastic for me to easily upload my files into both programs.

The number of compatible devices is large and pretty much covers everything on the market to date and continues to be updated with new offerings as they become available.  More details can be found at the following link;

http://support.trainingpeaks.com/device-agent.aspx?utm_source=tp&utm_medium=newsletter&utm_campaign=coach_2_sept2012

Oh and there is both a PC and Mac version which makes it accessible to most people.

For further details and instructions checkout the link above and start uploading your files.  TrainingPeaks allows you to create a Basic account which is free and yes you can upload your files into your account where they can be stored versus on your computer if you so desire.

Technology can be so cool!

JVD

Quality Feedback

In coaching, feedback is a highly sought after commodity.  Coaches ask their athletes for feedback on how training sessions went for them.  Athletes ask for feedback in return from their coaches on how they are doing.

What gets lost however is a clear understanding of what quality feedback really is.  As an example, I often ask my clients to tell me how specific sessions or a week of training went for them in hopes they provide me some insight that will allow me to make adjustments to their training based upon the feedback provided.  In 6 out of 10 instances I get back "fine", "good" or "okay".  It is tough to determine much from that response.

In 3 out of 10 instances, I get a highly detailed report which often necessitates pouring a cup of coffee.  Truly enjoyable reads and lots of insight provided from which I can offer back feedback, praise, solutions to problems arising or address something the athlete may not have known was an issue.  Reading a historical perspective of a week's training logged with detail allows me to see patterns of positiveness as well as negativeness.  Perfect starting points for meaningful discussions and addressing potentially season ending issues.

What does the final person report with?  Nada.  Silence.  These are the difficult athletes to work with as we know very little of what is happening in their training and life.  Silence is a killer.

Starting in the fall of 2012, we will be utilizing Training Peaks software as a means to communicate with all our Customized Clients.  In the trial period thus far, I have found it a highly valuable tool to prescribe training programs, receive power meter or GPS files and receive and provide comments.  I have been using it myself and I find the accountability in logging my files and comments to be highly motivating.

The Endurance Coaching Team is expecting each of our athletes to diligently record, upload and post their data and comments in a regular manner so as to allow their coaches the ability to modify and adjust training programs in a more timely manner.

Uploading power or GPS files allows the coach to see what you actually did or did not do.  If a higher average or peak power value is recorded, we can inform the client of it and perhaps modify their training zones.  The same for running in which the software can calculate the impact of running on an uphill gradient had on your session.  The athlete may have thought they "sucked" that day but in fact when variables were factored into the equation, we can report back that no you did not "suck" today and were right where you needed to be.

Needless to say we are excited to offer this service starting this fall which will increase the communication between our coaches and athletes!

New Tacx Trainers!

By now everyone has either ridden or seen the new blue Tacx Flow trainers in our blue endurance training area. Feedback thus far has been great if only for the aesthetics of the new units.

There is an issue however that warrants a discussion to help people understand the units a bit more, that being the "accuracy" of the wattages reported by the units.

A critcism over the years regarding our older units were that they were "old" and beat up despite them in fact having all been maintained through the replacement of rear motor units, cables and computer heads. The only thing that was a mainstay from the first days of ETS classes were the Tacx aluminum "frames". In the first year we used them straight out of the box without any consideration as to their accuracy and real world applicablility. At races I would hear athletes speak of how they crushed our 5km time trials by riding in excess of 450W for 6-7min despite them remaining pack fodder in category 4/5 cycling races.

When I finally made the leap to a PowerTap hub direct force power meter (DFPM) I could finally work with "real" and consistent wattages reported through the strain guage technology embedded in the hubs. Long story made short, I performed a series of trials on randomly selected units while riding with the PowerTap wheel. I measured the power produced at the various slopes on the Tacx units in tandem with the power reported from the PowerTap and determined quickly that there was a vast difference in the reporting of power between the two units.

After many trials of changing the factory scaling in the Tacx computer and repeating the process, I was able to settle in on an acceptable range in which consistency was noted in the reported power for both units. The outcome was a reduction in the power that people were accustomed to riding at and a lot of "humbled" riders. In effect I helped to provide a more "real" world power perspective for people to train by. This was a shotgun blast to the ego for many.

Fast forward now to the past month and I have under gone the same process with several of the new units which I have calibrated to my Quarq Cinqo DFPM. This go around was less laborious for me as I was able to settle the scaling factor very quickly.

Now a few caveats to this.

First, I have noted a difference in reported wattages in the Tacx compared to the Quarq Cinqo if my inputted weight is not correct in the Tacx unit. My assumption then is for everyone to make sure they input "their" correct weight into the units and not my weight.

Second, the roll down calibration must be in the area of "0" to "+4" for the best results. So ensure that the correct pressure is applied to the rear wheel AND that you have 100psi in your rear tire. All my trials were constant at 100psi.

Finally, when doing short high intensity micro-bursts or intervals the reported average wattages will not be the same due to the reporting and recording average of the Tacx unit being slower than that of the sampling and recording rate of any DFPM. The DFPM is very sensitive to the application of force and will report near instantaneous wattage values - hence the reason to see such and up and down or on and off nature of power in a DFPM file.

When I performed a 3min and 20min time trial a few weeks ago, my 3min average wattage was 386W on the Tacx and 409W on the Cinqo. For the 20min time trial an average of 292W on the Tacx and an average of 294W on the Cinqo. I am quite happy with this result.

Where Did I Get That Number??

It seems I have gone and done it again confusing riders and coaches alike with my "70% of your 3min time trial wattage" guideline. As many of you ETS riders know our fall and winter tradition involves the task of performing two time trials at the start of the sessions and sometimes midway through or at the end. Many grumble and even stay home so as to avoid doing the 3min time trial, rest 12 minutes then ride a 20min time trial protocol.

When we started doing these time trials, I kept track of all the test numbers from each class so we could see how each person performed, to get a broader sense of how our participants performed and whether or not we could find that someone special who could become a "Pro" or at the very least an solid Provincial competitor. It was during that time that a trend or statistic emerged in which the average ETS participant produced for their 20min time trial approximately 70% of the power they did for their 3min time trial. There were some who did 80% and those who were in the low 60% range as there are always outliers.

Nothing voodoo or arbitrary about this from me. Just hard objective data.

I then began calculating 70% of each person's 3min wattage during the rest period and gave them that as a target or carrot to reduce the question "so Jack how hard should I go"? Many have heard me state "if you target this 70% wattage for the first 3min of your 20min time trial you will keep from starting too hard and fading and allow your aerobic system to catch up to the initial effort". After this initial 3min period is when we start to build our power production to improve upon that 70%.

The net effect has been an increase in the performance of our participants during their 20min time trials such that we often see achievements in the range of 73-76% of their 3min power for their 20min time trial result.

There are those who lack anaerobic capacity or mental tenacity to produce an optimal 3min time trial which leads to false wattages and therefore training ranges as their 20min wattages are at very high percentages of their 3min power (80-82%).

Additionally there are those who lack an adequate aerobic system in which the 3min time trial leaves them in a haze and unable to recover adequately for the 20min time trial and leaving them struggling for 20min and achieving in the range of 58-65% of their 3min power.

As the sessions progress and the general fitness of the riders increases, so to do their wattages for both their 3min and 20min time trials along with the 20min percentage of their 3min power.

Of course there are many other factors that can be noted and explain the variances but these are the typical two I will cite here.

Finally, I am often asked "how can improve and what can I do to get better"? My response is usually "you have to ride and/or train more" as most people only get in one to two rides per week and little else other than DH skiing, which is not training for cycling. Sorry.

JVD

Congratulations to Our B.C. Bike Race Competitors!

B.C. Bike Race 2011 Team of 2 Open Mixed Champions Mike Brown and Veronica Jarlehag!

Mike and VJ were treating this event as a "training" or warm-up event before their primary target Raid The North Extreme in July. VJ also won her category in the Salty Dog MTB Enduro back in May. They were both coached by our very own Jon Bird! Congrats to all of you and best of luck at the Raid.

Also completing the B.C. Bike Race were Grant Christie and his teammate Charlie Malone. The boys finished 7th overall in the competitive 2 person Team 80+ Veteran's category. Grant had put in a solid winter of training under the guidance of Jack VanDyk and despite some forced time off due to work obligations, Grant was able to succesfully complete the event.

The B.C. Bike Race is a grueling 7 day MTB stage race that is world renowned for the amount of sweet single track riding it offers all competitors. For more details check out thier website
http://www.bcbikerace.com/.

Important Notice!

I missed a Statutory Holiday in the Spring 2011 programs. The only programs affected are;

ETS Performance Threshold Training on Friday's course code 35187. Price has been adjusted to $88.00 member rate and $105.00 non-member rate.

ETS Triathlon Swim on Friday's course code 35200. Price has been adjusted to $100.00 member rate and $120.00 non-member rate.

Sorry for the changes.

JVD

Registration is open for ETS Spring Training Series

Registration is now open for our spring cycling and triathlon swim programs.


ETS Intensive Power Training
These cycling sessions are 90 minutes in length and will focus on the development of your anaerobic power and capacity. Don’t be scared of exploring your physical limits as these sessions will help you develop a higher level of mental toughness and boost your peak power. Often this form of training is neglected by endurance athletes however they can be great at stimulating a higher performance level than you realized. Consistent outdoor riding is just around the corner so be ready to drop the hammer on your competitors!

5 classes Member rate: $86 Non-member rate: $100

Mon Apr 4-May 2 10:00am-11:30am Code #35188
Wed Apr 6-May 4 10:00am-11:30am Code #35189

ETS Performance Threshold Training
A major objective in training for endurance events is to increase one’s functional or performance threshold power. This is a demanding zone to train in due to the nature of the longer intervals required to make these effective. The group training environment provides accountability, friendly competition and motivation for these 2 hour sessions. Boost your threshold power and see your times improve in competition!

5 classes Member rate: $110 Non-member rate: $132

Mon Apr 4-May 2 6:30pm-8:30pm Code #35183
Tue Apr 5-May 3 6:30pm-8:30pm Code #35184
Wed Apr 6-May 4 6:30pm-8:30pm Code #35185
Thu Apr 7-May 5 6:30pm-8:30pm Code#35186
Fri Apr 8-May 6 9:30pm-11:30pm Code #35187

ETS Triathlon Swim
Noon hour swim open to all triathletes preparing to enter the race season. Learn your swimming pace in order to maximize your training time and provide a more objective approach to your training. Training is now geared towards speed work and race specific intensity training. Our experienced swim coaches will help you set new personal bests this season. Pre-requisite: Must be able to swim 100m non-stop.
11 classes Member rate: $110 Non-member rate: $132

Fri Apr 8-Jun 24 12:00pm-1:00pm Code #35200

12 classes Member rate: $120 Non-member rate: $144

Mon Apr 4-Jun 27 12:00-1:00pm Code #35198

13 classes Member rate: $130 Non-member rate: $156

Wed Apr 6-Jun 29 12:00-1:00pm Code #35199

Register online, by phone or at Customer Service.