Cycling coach James Spragg discusses durability in cycling, intensity's impact on power profile, and critical power as a marker of performance physiology. The relationship between training characteristics and durability is explored, along with identifying when to work on different parts of the power-duration curve.
Increasing training volume and focusing on training mode enhance athlete durability.
Critical power and W prime are better indicators of performance capacities than VO2 Max.
Higher intensity work impacts durability, emphasizing effective training program structures.
Deep dives
1. Importance of Training Volume and Training Mode in Improving Durability
Increasing training volume and focusing on the training mode are crucial for enhancing athlete durability. Studies suggest that maintaining or increasing volume can lead to improved durability. Training mode, particularly intense endurance training such as 'gray zone' training, can also contribute to enhancing durability.
2. Physiological Markers of Durability
Durability can be measured through critical power and W prime rather than relying solely on VO2 Max. Critical power reflects an athlete's sustained aerobic power output, providing a more accurate indicator of performance capacities.
3. Impact of Work Intensity on Durability
Higher intensity work can significantly impact an athlete's durability, leading to greater power losses in shorter, more intense efforts. Understanding how work intensity affects performance can help in structuring training programs effectively.
4. Critical Power as a Superior Performance Marker
Using critical power as a performance marker offers a more robust and practical alternative to VO2 Max. Critical power testing can provide valuable insights into an athlete's sustainable power output, aiding in better training regimen design and performance assessment.
Using Critical Power Testing for Performance Assessment
Applying critical power testing in endurance athletes can provide valuable insights into performance physiology and training needs. Critical power values derived from specific duration tests like 3-minute, 12-minute, and 20-minute efforts can help athletes gauge their sustainable power output levels and delineate training zones appropriately. Different athletes may benefit from focusing on moving specific power values based on their individual profiles, with an emphasis on understanding the relationship between various physiological thresholds and utilizing critical power as a key marker for performance.
Enhancing Durability Through Holistic Training Approaches
Durability in endurance sports is influenced by a combination of factors, including training volume, mechanical efficiency, and metabolic capacity. Training holistically to improve different aspects of physiology, such as VO2 max, growth efficiency, substrate utilization, can lead to enhanced durability and race performance. Balancing high-intensity efforts with endurance training, along with monitoring key physiological markers like critical power, can help athletes optimize their training for long-distance events like triathlons and cycling races, promoting sustained performance over varying durations.
James Spragg, PhD, is a cycling coach at the Tudor Pro Cycling Team and performance consultant. His PhD research focused on durability, which is the main topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The concept of durability
-The relationship between training characteristics and durability in cycling
-The relationship between physiological measures and durability in cycling
-The type of intensity, not just the amount of work done, impacts the downward shift in power profile
-Critical Power (or Critical Speed) is a more comprehensive marker of performance physiology than VO2max
-Listener questions: how to know when to work on what part of the power-duration curve and more
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The intensity rather than the quantity of prior work determines the subsequent downward shift in the power duration relationship in professional cyclists - Spragg et al. 2024 (in review)
