September 2007

What to Do? Learn Features Watch Self Testing & Tracking Training Racing

Key Features Calibration Trip Reset Interval (time, distance, average power)

Watching Over time and main sets Hills and rollers Fading Spiking HR Lag (short-term and chronic)

Testing

Testing – 1 Aerobic Threshold (VT1) Max Aerobic (VT2) Functional Threshold (FT)

Testing – 2 Flat or increasing power HR stability Separate vs. inside long workouts Position inside long workouts

Training

Training – 1 Endurance Race Simulation Functional Threshold VO2

Training – 2 Specificity – Consider Why Variation – Continuous Adaptation Preferences – Limiters

Training Endurance Simple Blocks 12/3s (Steady 12s and Tempo 12s) Change Up Intervals Triple 3s

Training Race Sims Specific (duration, effort, terrain) Continuous Hydration & Nutrition The 5% Test

Intense Training (4 to 10) x 4 w/ ↑RI at % of FT (2 or 3) x % of FT (1 or 2) x % of FT (15 to 30) x % of FT

Interpretation Average Power, Workout Average Power, Interval Power to Heart Rate Normalized Power

Racing

Racing – 1 Learn to perform under your limits… …before seeking to push them HIM Benchmarking (HR, AP) HIM run within 10% of fresh

Racing – 2 Limits (Effort; Heart Rate; Power) VO2 / FT / Aerobic Threshold (VT1) Easier than “best” training performance

Athlete Comparisons Against Self vs. Others Actual vs. Goal Performance Reporting Bias Size Matters For The Ladies

Equipment Comparisons SRM / Ergomo / PT / Polar Cost & Value Ease of use Racing Accuracy

The Bottom Line Better Decisions Fewer Mistakes Track Fatigue Track Progress Track Pacing