Welcome to the training section where I will outline how we use your test results and the metrics we measure.
Welcome to the training section. In this section, we'll discuss how you get started with your training and our entire process.
As for how training works, it follows what I call the Results Roadmap and star step system of adding foundational endurance and strength, then building power and speed on top of that base, then bringing it all together to peak performance.
To support the Results Roadmap we use a development process with three phases: planning, development, and performance—this three-phase process is the basis of all on-bike training.
The good news is that all this happens in the background while you are focused on doing the work and getting the training done. We cover more of the thinking, evidence, and experience behind these processes in another section, but for now, let’s begin with testing.
Testing lets us find out a person's Critical Power and W', set training zones, and keep track of how fit they are getting over time. Our testing protocol follows best practices as outlined in this research paper: https://doi.org/10.1007/s00421-021-04833-y.
You can find the 2-day test protocol and the Athlete Training Guide in the files linked below.
These files can be easily added to your preferred training software, such as TrainerRoad, Zwift, Garmin, and more. Visit the Support and Help Center for additional information on how to set this up.
It's natural to feel anxious about testing, but it's important to approach it with a positive mindset. Tests are simply a snapshot in time that help us understand where you are and guide your future training. If you struggle with a particular effort, simply lower the intensity and finish strong. Consider it a training opportunity.
When you pair what we learn from the tests with training design, that’s when you’ll start seeing incredible results.
Once you complete your test, we will add a Note directly to your TrainingPeaks calendar that links to your Performance Test Report. So let’s cover that first.
We are going to cover three parts of the report. The Radar, the limiter and the Training Focus.
The radar is a chart that shows your strengths and weaknesses in different areas. It's based on your gender, athletic level, and considers age but is not a factor. Your results are compared to others in your group. High scores show up on the outside and low scores in the middle.
Everyone has their own radar, which is what makes this program so effective. It helps us know what to focus on and shows how each area changes over time. If you don't want to understand the details, that's okay, you'll still get your 12-week training plan. But if you're interested, the radar is based on important metrics.
At SEMIPRO, we track all these metrics because every athlete responds to training differently. Even if two athletes do the same workout, their response and results will be different. There are factors we can control like the amount of training, but there's also the response to training load which is unpredictable.
Using your training history and the radar, you can see the effect of each workout and decide whether to keep doing the same training or change it if it's not giving you the results you want.
We measure six metrics that are important for cycling performance:
These metrics give us a clear understanding of your cycling performance and help us figure out which metric is causing a performance plateau and how to change it.
Note: FatMax is not availiable at this time.
Welcome to the training section. In this section, we'll discuss how you get started with your training and our entire process. As for how training works, it follows what I call the Results Roadmap and star step system of adding foundational endurance and strength, then building power and speed on top of that base, then bringing it all together to peak performance. To support the Results Roadmap we use a development process with three phases: planning, development, and performance—this three-phase process is the basis of all on-bike training. The good news is that all this happens in the background while you are focused on doing the work and getting the training done. We cover more of the thinking, evidence, and experience behind these processes in another section, but for now, let’s begin with testing.
Testing lets us find out a person's Critical Power and W', set training zones, and keep track of how fit they are getting over time. Our testing protocol follows best practices as outlined in this research paper: https://doi.org/10.1007/s00421-021-04833-y. You can find the 2-day test protocol and the Athlete Training Guide in the files linked below. These files can be easily added to your preferred training software, such as TrainerRoad, Zwift, Garmin, and more. Visit the Support and Help Center for additional information on how to set this up. It's natural to feel anxious about testing, but it's important to approach it with a positive mindset. Tests are simply a snapshot in time that help us understand where you are and guide your future training. If you struggle with a particular effort, simply lower the intensity and finish strong. Consider it a training opportunity.
Once you complete your test, we will add a Note directly to your TrainingPeaks calendar that links to your Performance Test Report. So let’s cover that first. We are going to cover three parts of the report. The Radar, the limiter and the Training Focus. The radar is a chart that shows your strengths and weaknesses in different areas. It's based on your gender, athletic level, and considers age but is not a factor. Your results are compared to others in your group. High scores show up on the outside and low scores in the middle. Everyone has their own radar, which is what makes this program so effective. It helps us know what to focus on and shows how each area changes over time. If you don't want to understand the details, that's okay, you'll still get your 12-week training plan. But if you're interested, the radar is based on important metrics. At SEMIPRO, we track all these metrics because every athlete responds to training differently. Even if two athletes do the same workout, their response and results will be different. There are factors we can control like the amount of training, but there's also the response to training load which is unpredictable. Using your training history and the radar, you can see the effect of each workout and decide whether to keep doing the same training or change it if it's not giving you the results you want.
We measure six metrics that are important for cycling performance:
These metrics give us a clear understanding of your cycling performance and help us figure out which metric is causing a performance plateau and how to change it.
