Monday, December 10, 2012

Visit from Ship University







POWER TESTING!

Got a visit from the Shippensburg University Cycling Team on Friday!  Dr. Nate Goates and some of the team visited our home gym multi-rider center to do a little POWER testing!  It was a fun working with the team and think the attendee's learned some stuff but it really reminded my how important testing is to proper training!
 

When the group was done, we were able to spend some time talking about the data and how to use test, here is a quick summary:

1.  DIAGNOSTICS - I believe all good training starts here.  As cyclists we need to "know ourselves" and focus our training on this knowledge.  I often run into people that know me as a coach as ask for the "big secret"...well there is no big secret, just a series of little ones and they all begin with testing to diagnose and determine your profile and needs.  Once you test and better understand profile, you can make tweaks to your training focused on improving your training efficiency and effectiveness.

2.  PRESCRIPTION - Well, if #1 is diagnosis, #2 is prescription   Now that I know my profile, strengths and limiters, what do I do about it?  The first starting point is the old adage  "Train your weakness and race your strengths" but there is a lot more to it.  You not only need to consider your profile, but need to think about the specific demands of the type of events you are targeting.  It is the ability to match "the abilities of the rider with the specific demands of the event" to get the right prescription   Power testing gives us a clear understanding of the ability of the rider, and some research and understanding can (or a good Google search) can help you understand the demands of your desired event types or specific event.  Look at them together and build a "workout" prescription that focuses on limiting your weakness' for the demands of the event.

Team warming up for the big FTP test!

3.  IMPROVEMENT BY THE NUMBERS - As most people figure out, part of what makes power training great is that you can finally see the numbers...and set goal of improvement.  This test was a "winter / off-season" test so most of the guys have been doing very little training and this allows them to have a bench-mark score.  Now they have a specific goal / target of improvement that we can actually measure and score.  I am hoping through some good training we will see 5-10% improvements in FTP numbers by next test, this set a clear goal for the team!

Thank's Nate and team for a fun afternoon!!

Author Tim Cusick



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