Training Theory

I always like to understand the why of things, so I asked Rich Wharton of onlinebikecoach.com to go into a greater depth explanation of the training plan he devised for my Etape du Tour ride in July. Below is his quite detailed explanation. I take comfort in knowing that as I sweat through one more set of intervals, Rich has a reason for making me suffer!

Take it away, Rich:

Ken,

Knowing that we were roughly 17 weeks out from the Etape and the Mont Ventoux climb in July, I decided to count backwards and run you through multiple 6-week blocks of specific training, so that we could build upon systems that are necessary for the Four "S" 's.

• Stamina
• Strength
• Speed
• Skill

You've already been through several months of off-season preparation, so the goal right now is to get you ready for your Spring campaign with some Speed and Strength optimization intervals.

Weeks 17 through 12 are mostly MAP intervals - that means "Maximal Aerobic Power", or "Vo2max" style intervals. They're short (<6>

Vo2max intervals are designed to do what their definition implies - Maximize your ability to process oxygen and purge CO2, or, "Develop Maximal Aerobic Power". These are NOT the systems you'd use for Mont Ventoux - instead, they're what you'd use for your local hills in LA or San Diego. 3 to 6 minute hills in the middle of a ride that require power but also require that you recover in time for the next one. So - you're in the middle of a 5-6 week block that will attempt to do this.

Why six weeks? Well, if we base things on a 48 week year (time off for family vacations, holidays, etc.), It allows for good "Mesocycles" of progression in intensity, and periodization, which is the actual time spent recovering adequately so you can perform better. Also - there's some evidence, and it's kind of broad, though accepted, that you really can't train one system for more than about 8 weeks before you flatline on your performance in that category or energy system, and you need to change training so that your body can adapt to do something else. I call changing modes of training, "Juggling water with one hand." You try to keep one drop from hitting the ground, and another drop will fall while you pay attention to that drop. Nothing's ever perfect, though with steady training and practice, you can raise the entire level of your performance or fitness. It's the single-channel optimization that always yields relative drops in other areas.

The next block is a six-week block of AC intervals (levels 6 and 7 on a scale of 1 to 7), with a follow up workout of Threshold intervals (zone 4). This will do two things. It'll absolutely hammer your Anaerobic energy systems, giving you some needed Speed to 'attack' or 'counter-attack', and it'll also rejoin the aerobic workouts that optimize your stamina. This will take us well in to summer. Notice that in this 6 week block, we'll be completely bypassing Vo2max. Why? Well, look at most of your outdoor ride files. They spend a lot of time in the aerobic areas of Tempo and Threshold, and then bypass Vo2max to hammer high periods of accumulated time in the Anaerobic and Neuro-muscular energy systems. Vo2 is still used, but it's on the low part of the overall wattage trough, behind everything else. You still need to develop it, but as my own recent experience will dictate - climbing at Vo2 max usually means getting dropped... You'll need to spend time above and below that zone when climbing in a pack, so you can eke out the climb.

Finally, the last six weeks, we'll revisit Vo2max intervals, but we'll combine them with Threshold efforts as well. Again - you can't hammer out AC Intervals in to perpetuity and continue to think that you'll be able to make gains. Your neural pathways will be fried. I sometimes wonder if AC efforts shouldn't focus more on the AMPERAGE you're sending to the muscles, rather than the actual WATTAGE that the muscles are generating, in AC interval efforts. Returning to Vo2 efforts will allow those systems to recover while still holding on to the gains made from the previous 6 week effort. The Threshold efforts will almost be rote by now, but since this is all about a LONG Etappe, and a LONG climb up Ventoux, well, you'll still need to be able to perform steady climbs.

We'll taper you down on your volume starting at least two weeks out, but you'll be in France by then, anyway, and you'll be able to enjoy your rides that much more.

Sincerely,

Richard Wharton

USA Cycling Level 1 Coach

Author, Watts per Kilogram

Get your exclusive "Watts per Kilogram" CompuTrainer or ErgVideo(TM) Training Plan at

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