Cycling training with WKO5
Effective cycling training must be well-planned that means tailor-made for your abilities and aims
There are many training platforms to support you and many apps that offer you a choice of training plans. However, these plans are not tailored-made solutions for you. If you need a tool that will remind you to ride a bike twice a week and show you how many kilocalories you have burnt, you can definitely use such platform. But if You want to achieve particular aims, then personalized training plan is better. Where to find it ? Platform Training Peaks is the leader when it comes to set clear cycling training for both beginners and professionals. I consider it a basis, because horizons get open with WKO5.
TP shows your results, WKO5 helps understand them.
One of the most significant tools of WKO5 is a power duration model. Thanks to it you can find out what your current condition is and what you should do to be better professional. The model keeps you updated on FTP, FRC and measure your endurance. It is done constantly, not only in 4 periods (5 seconds, 1 minutes, 5 minutes, 20 minutes). You can check your results while analyzing power duration curve.
Using above model we can obtain some useful information.
Are you an all-rounder, sprinter, time-runner or long escapes are your strong point ? Analyse your strengths and weaknesses with WKO5 and you will find the answer.
On the basis of power profile you can find out what your phenotype is, that is what you are good at. Test of riding abilities in various conditions, for example short intensive effort, can show whether you can be a sprinter or not. WKO5 also shows how your organism works during various attempts, giving you a wider view of what you can do. A feedback (results) can be followed constantly during test duration, not only in particular moments.
You are not one of many, you are unique!
Most of training platforms and cycling coaches set trainings according to previously settled zones (on the basis of pulse and wats). It is correct, hovewer, it is worth going further. I appreciate WKO5 because it gives me a fuller picture and helps me prepare personalized trainings. I can precisely determine your own zones because this tool constantly gives me information even about minor changes. WKO5 analyses how smoothly you ride and how fast you gain progress. Settled zones are tailored-made for your features, not for other people. They are detailed and updated to any day you ride a bike. Individual training plan requires constant observation of your organism. Every training must be adapted to:
- gender,
- age,
- strengths and weaknesses,
- fitness development pace,
- settled goals.
When you have above mentioned information, you can start analyzing and draw conclusions.
What if we don’t have such knowledge ? We can only predict or even guess which training decisions will be right. I prefer to use hard data and that is why I use any possible help to be able to set up personalized training plans.
How hard do you need to train ?
Do you wonder how much, how long and how hard you should train, for example vo2max ? It’s obvious – You want to be faster and stronger. Give up guessing. Optimized Interval Targets gives you an attractive view of intervals you can apply to your training plan. In this case you can see that the cyclist should train between 393-373 watts for 4,43 seconds. I always take below given data as a clue, if I am sure that mFTP is updated (in any other case the tool will lead you mistakenly). As you noticed there are 1 second-intervals given.
WKO5 is great for tables lovers. It’s for advanced cycling training plans. It’s especially useful if You want to follow custom variables. By using it, you can determine e.g.:
- Maximum sprint power (Pmax), second by second,
- FRC (Functional Reserve Capacity), given in kJ. It’s your ,,anaerobic battery’’ – effort performed by constant method above FTP,
- dFRC (Dynamic Functional Reserve Capacity), FRCdepletion and loading rate,
- threshold power in particular day (mFTP), not average one,
- volume of oxygen the organism uses while training (VO2max),
- endurance.
WKO5 gives very good clues about cycling trainings, especially if you are directly after outdoor cardiopulmonary tests. Repeating them every 4-6 weeks will let you keep full picture of your fitness.
Recently, WKO5 developers have improved it by introducing more intuitive data views. Thanks to it we can follow all variables, moving from basic to advanced level.
Perhaps you wonder what it is for ? The answer is easy – You will save your time, energy and you will obtain settled goals faster. When choosing new bike, you take into consideration purpose, parameters and you check opinions. You analyse information to choose the best model. It’s similar when it comes to trainings. You must have certain data to analyse them and adjust the best trainings. There WKO5 is invaluable.
Why tommorow, not today ?
WKO5 and TP are tools I work long hours with to prepare the best development strategies for You. Finish with thousands questions after a race: why I wasn’t strong enough at finish ? why I felt so weak ? You don’t need to wonder or guess when the answer is easy to know.
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