[3.6.2007]
ThresholdPower and Peaks Coaching Group [3.6.2007] PowerTap/Saris [3.6.2007] Solvang Power Training Camp Summary [10.01.2006] Case Study: Doug Northcott |
However, riders generally need a few additional seconds in order to build up the necessary speed. Doug is capable of a low 11 200m flying sprint on a fast track such as the ADT Velodrome in Carson City, CA. The same duration could also be applied to the standing start, where you are expected to hit your top speed within a matter of seconds. This is the version of the 200m that we will be focusing on in this case study. The 1 power average corresponds very closely to the power produced during a Kilo event. For Doug, this is one of his greatest strengths and one he would like to focus his training on. It typically takes a cycling between 1:05 and 1:15 to complete the Kilo. The number of laps will be 3 laps on a 333m track or 4 laps on a 250m track. This event is a unique one because the rider needs a great deal of power at the standing start but also a large anaerobic capacity to push hard on the last 1-2 laps. Doug is currently preparing for the Elite Nationals in Los Angeles that will take place on the second weekend of October. He has high hopes for a good placing in the Kilo event. His long term goal is to be considered for the US National Team and winning the Kilo event at Nationals. He would like to know how to achieve these goals. With this in mind, we will be focusing our analysis and training recommendations on the Kilo event. We will further breakdown the Kilo into two parts: Power for the Standing Start and Overall Average Power. 2006 Results In 2006, Doug achieved a personal best of 945W for 1 at the Hellyer Park Velodrome in San Jose. This ooccured during a Kilo event where he achieved a time of 1:11.91 and a power average of 859W. The first few seconds of the power file shows that he reached 1242W within 1 of his standing start. However, the file also shows that he did not achieve his maximum wattage until 10 later. Because of the extra weight Doug has to carry when doing a standing start, he gets to the point of maximum watts nearly 10 seconds later. Without the extra weight, he would have been able to get there much earlier, possibly 6-7 seconds. Important Observations Important Observations from the power data: It took Doug approximately 10 from the standing start before he achieved his maximum power of 1623W. There could be several seasons for this:
Solutions The first thing Doug should do is try to reduce his body fat percentage to 8% or below. This would reduce his weight to 210 lbs (95.5 kg), making it easier to do a standing start. He would be able to achieve his maximum wattage at 120rpm sooner, thus improving his time. His current personal best for the standing start is 1242W over 10 seconds. At his current weight, this corresponds to 11.5 W/kg. Dougs goal should be a power to weight ratio of at leat 13W/kg for this event. To achieve this he needs to be at 210 lbs (95.5 kg) at his current wattage. When we observed his power data from 2005 and 2006, we came to the conclusion that Doug is a naturally powerful and gifted rider who only needs a few months to ramp up to his target wattage for the Kilo. Since his goal events are not until late summer and early fall (districts and elite championships), he should spend his winter and spring seasons losing weight and increasing his 5" and 15" power, standing start, and kilo average power with specific intervals and gym workouts. Also Doug started off very strong in 2005 but his power was never any higher throughout the season and he experienced several valleys in the chart of his best 1 minute power and 15 seconds sprint. In 2006, Doug started at 50% of his Kilo power and slowly ramped up his power to the target zone and was able to achieve a personal best (945 watts for a minute) over a 2 year period. Doug also needs to work on his aero position. By referring to the following photo, it is clear that Doug has his head up too high and that is back is not 100% flat. A more ideal position is shown in the photo of Larry Nolan and in that of an RHVilla rider. Thresholdpower recommendations: Fit and lean Doug Northcott Target Weight: 210 lbs or 95.5 kg Target 5 seconds best: 1900 watts or 19.76 watts per kg Target 15 seconds best: 1,700 watts or 17.80 watts per kg Target 1 minute best: 1,025 watts or 10.60 watts per kg (World Class category) Winter Season Phase During the winter, Doug should spend 4 months training with a TSS (training stress score) of approximately 600 per week with a rest week every other 3 weeks. He should also set a target goal of losing 1.5 lbs per week (16 weeksx1.5 lbs = 24 lbs). By losing the weight at a rate of less than 2 lbs/week he should be able to lose fat mass and minimize any loss of muscle mass. Spring Season Phase During the spring, Doug should focus on improving his average power in the Kilo as well as his power during standing starts and sprints. (ie 15 power). We will be creating a training plan for him that will focus on big gear/low rpm drills and speed workouts specifically for those 2 parts of the Kilo event. We will also incorporate weight-training into his program as well with a combination of single leg presses, single leg squats, etc. He would also do well to visit the San Diego Wind Tunnel to improve his aero position. Summer Season Phase Incorporate 500m TT, Kilo, 200m/Match Sprints into the program to increase the intensity level. Fall Season Phase We believe that if Doug can achieve his power and weight loss goals and improve his aero position that he has an excellent chance to win at the districts and Elite Nationals. To view Doug Northcott's 9/16/2006 WKO+ File, download the file: and use Cyclingpeaks.com software to view it. If you would like to contact me about this article, email me at this email address. |
