Respond and Resist

After a rather rollicking 2x20 set last night, I took the opportunity to expound upon this Training by Power phenomena. Apologetically, I began by citing my many past failures to adequately describe the myriad benefits accrued during, and after this demanding training protocol. Everybody recognizes the 'after' benefit. There is endorphin flow, elevated heart rate, skeleto-muscular satisfaction and an overall feeling of hubris and accomplishment. 

It is the the doing that gives us some grief. Understanding why this exacting scientific protocol works, why it is so demanding and why it is so valuable. Let's take a look at the how.

The CompuTrainer is a precise electronic ergometer capable of creating varying loads (resistance) and measuring your (the cyclists) response to the load. First we conduct a FTP (functional threshold power) 20 minute test. This gives us an accurate measurement of your current fitness and ability to sustain a power level. We conduct  the 20 minute (all-out)  test and note your average power output, as measured in watts. Your FTP is 95% of averaged 20 minute power. 

Here is where it gets interesting in a hurry.

We then set up twice weekly sessions to execute the 2x20 protocol: A five minute warm up, twenty minutes at 85% of your FTP, a five minute break and another twenty minutes at 85%. You then have as long as necessary to recover. Thankfully, as this protocol isn't a fanny kicker (like a time trial) you can cross train, ride intervals or go long as part of your regular schedule. All sounds fairly straightforward, no?

No.

Here are the two most common questions I get via our feedback loop mechanism (the post workout chat):

How fast should I be going? At what cadence? 

The answer that I have developed over time, and it changes every day, goes something like this:

Doesn't make any difference.

 I will explain.

There is a law of physics that states that objects in motion tend to stay in motion unless something causes them to slow or stop. The inertia (energy) you create by the application of force to pedals is work. Part one of the work cycle. Part two is in maintaining that inertia by a constant output for the duration of the protocol. The experienced and/or aware cyclist will quickly notice a dramatic change in perceived exertion between a high cadence/output, as measured by MPH, and a lower one. The tipping point routinely mentioned is 15MPH. Further, as we fix the load (at 85% of FTP) your sole requirement is to find that sweet spot combination of cadence, MPH, gear ratio and focus that gets your ass from zero to twenty twice. 

We fix the load, you respond to it as best you can. The result is physical adaptation. You get stronger. The load, in watts can also be seen as controlling a variable. You get maximum power benefit from doing whatever is necessary to get you through the set, and sometimes you just don't have it and are thusly forced into a slug fest grind at 10MPH, other times (say you rested, ate and managed stress well for the days leading up to your set) and spin through them at 25MPH, with a smile on your mug and a song in your heart. THE WATTAGE IS CONSTANT, WHAT ISN'T IS YOUR RESPONSE TO IT. 

You can make it a piece of cake or you can spin like a rusty gate. UP TO YOU. Science and art meet at the crossroads (and hoist a frosty one)

Next session try more diaphragmatic breathing. Test pre-drill meals. Hydrate more. Sleep more. Convince yourself that you will bring the focus of a Jedi Knight to the set and refuse to be distracted, by anything. 

We are in the process of a very magical sequence folks. We are changing not only the power in and of our bodies but developing an equally strong mind-body connection as well. This is big time stuff. There is guaranteed to be additional resistance, stress, in our lives, indicating to me that the sooner we learn to deal with it, the better we become at measuring and managing it and the stronger we become as a result of this practice, our overall chance to succeed is greatly enhanced. Towards mastery. Towards achievement. Towards a confident future. 

The beauty (and the truth) rests in your response to the resistance. 

Here is a very good analysis of the same scenario by Paul at Erg Video. 

The pic is Trixie in the park. She doesn't care about FTP, she responds to beauty, texture and touch.