Goal setting for inspiration

I have been reading Sir Chris Hoy’s ‘How to ride a bike’ over the last few days. The book is an excellent training manual that I highly recommend it for any cyclist. Hoy starts with the basics, including choosing a bike and road safety but quickly moves to training details. As one of the most successful British athletes of all time, winning Eleven World Championships and six Olympic gold medals, some training methods, such as the clown bike where Hoy would do short high cadence intervals at 320+ rpm are not for the faint of heart. There is no referenced research on the methods to satisfy the more geeky time trialist, but it makes it an easier read and Hoy was at the cutting edge for most of his career, and at the hight of British Cycling’s rise, so the methods have provenance.

Later in the book, Hoy writes about setting and managing goals. He suggests setting a massive goal that you would love to do, that is a bit beyond you, and is a little scary such as riding a tour du France mountain stage in l’Etape du Tour or targetting a national age-group title. You can then spend time analysing precisely what is needed to achieve the goal and compare them to where you are. You can then create a ‘recipe for success’ planning out exactly what you need to do in your training, recovery, nutrition, and equipment to bridge the gap. Finally, Hoy quotes advice given to him by Chis Boardman, if you are not excited when you read through the plan, then rip it up and start again.

The big goal acts as a motivation to carry out each day’s plan and develop discipline in your training. Hoy suggests you close your eyes, imagine doing something that excites and gives you goosebumps, then write it down, plan out how you can get there an, and then do it.

How to choose and manage your cycling goals

Choose a big scary goal so large that you are almost embarrassed to tell people.
Research and map out each aspect of what it will take to achieve the goal, such as a required power to weight ratio and equipment needs.
Map out where you are now against the requirements to identify what you need to do.
Create a long term plan to bridge the gap between where you are now and where you need to be.
Create a detailed plan for the next four weeks.
Execute the plan flawlessly, ‘controlling the controllable.’
Review at the end of the four weeks to assess if the plan achieved the intended outcomes.
Repeat steps 7-7 until the big scary goal is complete.

The Charles Poliquin carb test, Dave Brailsford, and what you really want from training

Chances are you eat too many carbs. I know I do. The late great Charles Poliquin had a test for males that want to be healthy; if you are above 10% body fat or can’t see each of your abs, you should be on a low carb diet. Most of the time, eating meat and vegetables, and using clean carbs to fuel and recover from intense training sessions. Once you are lean, you can then add more carbs, such as fruits.

Dave Brailsford, the mastermind behind the British Cycling and Team Sky’s takeover of cycling, did a recent interview talking about his current training. His recent riding focuses on maintaining muscle mass and strength and managing fat levels. He does this by eating low carb and high protein, restricting eating to between 11 am and 8 pm, and low intensity, high torque rides. The low-intensity rides and low carb intake aims to burn fat rather than glycogen for fuel. The low carb diet involves cutting out grains, bread, pasta, rice, and sugar.

At Team Sky and now Ineos, riders have adopted a carb cycling approach, eating low carb on low-intensity days and using carbs selectively pre and post high-intensity rides. The low carb days includes riding on coffee and protein or fully fasted for the first 1.5 to 2 hours of low to moderate intensity. Protein intake is kept at around the same level on both low and high carb days. Dr. Morton, the teams, published details of the approach in a research paper in which he sets the intensity level needing carbs as 85% of v02max.

A year ago, I bought some scales that measure weight, calculates BMI, and estimates your body fat based on a scan. I was 88kg and far above my health BMI of 25. My first target was to get below 83kg to be in the healthy BMI range. The next step was to deadlift 1.5x bodyweight and do ten strict pull-ups taken from the book Fat loss happens on Mondays. My focus then moved to become a faster distance runner.

With my current challenge of getting to a 4 Watts per kilo FTP in mind and reading the Dave Brailsford article has led me to think about what I want from my training. The easiest route would be to focus on losing weight rather than increasing power. If I lived in the mountains or were a competitive cyclist, this would make sense. If I am honest though, I want to be strong, powerful, and look good naked, so focusing on power makes more sense.

Body composition goals

If you want a blunt starting point, aim to get your BMI into the healthy range.
If you can measure body fat, a better approach is to get under 13%.
If you don’t care about these measures, aim for 1.5x deadlift and ten strict pull-ups. The deadlifts will require you to be strong, and you will need to be lean for the pull-ups.

My upgraded Zwift setup

My new setup for indoor bike training using the Zwift app:

I got the Wattbike Atom about a year and a half ago when the first generation was released. While it is more expensive than a premium Turbo trainer such as the Wahoo Kickr, it takes up less space and can be left set up all the time. I do not have to worry about the wear on my bike too. Replicating my road bike position was quick and easy as Wattbike provide a calculator to support this, but it has never really worked with my TT bike, and I am still struggling to get a position that feels similar. I was getting pain in my left glute when I was using it a lot, but a change of saddle fixed that. Other than that the Wattbike is excellent, I have never had an issue with it and works perfectly in erg mode.

The Apple TV device worked seamlessly on the first try, and the bigger screen does make a difference to the experience compared to using my older 13′ Macbook air. My laptop is relatively old and had struggled with Zwift in the last month, so I wanted a cheaper alternative than replacing my computer. The Zwift website suggests using an Apple TV device, so I follow the advice. I completed a two-hour ride, including climbing alpe du Zwift and following a session imported from my Training peaks programme and set on erg mode. I did not have any dropouts of the connection with the Wattbike even though there were over 10,000 people on the map, and many were doing the same climb. The Apple TV rendered Watopia and the other riders well, and I had no disappearing riders or glitches in the scenery.

I am currently riding on Zwift every day and wanted an easy set up that meant I only had to think about getting on the bike with no messing around. It is not a cheap set up, but it is worth the money and I get a lot of use. I am lucky to have space in the conservatory to have it up at all times. I would highly recommend the Apple TV 4K for Zwift if you need an alternative to your current devices. Now, I need to use it.

If you have any questions, contact me on Twitter.

New Year’s health and fitness tests and goals

No party last night means I am fresh to test myself and set some health and fitness targets for the coming year.

The 1-2-3-4 assessments

In his book ‘Can you go,’ Dan John provides a simple 1-2-3-4 assessment he uses with all his clients. As I have just finished one fitness challenge, I thought it would be the perfect time to check in with these to see how I am doing and what I need to focus on for health and longevity. The book is excellent, and the kindle version is currently £3.99 so pick up a copy to learn the details for the assessments and what to do with the results.

Assessment 1: Stand on one foot

A simple test, stand on one foot for up to 30 seconds. Scoring above 30 seconds is the goal, holding for less than 10 seconds is a sign to visit a doctor for a check-up.

Result: I achieved 30 seconds on both legs without issue.

Assessment 2: Measurements

Next are two simple body measurements, the first is weight, with over 300lbs being a signal to visit the doctor and dentist for a check-up. The second measurement is the ratio between height and waistline with the target being the waistline at least half the size of height, if not, then body composition is the focus until it is.

Measurement 1 – weight: 82.5kg (182lb)
Measurement 2 – height and waistline: h: 183cm, w: 91 cm

Assessment 3: Questions

Question one is related to mobility, with being able to sleep with one pillow being the target. Question two and three are to help understand the results of the other assessments.

Question 1 – How many pillows does it take for you to be comfortable at night?: One
Question 2 – Do I eat colourful vegetables? I eat a lot of vegetables and a wide variety. I also eat a lot of everything else, particularly sugary treats which explains why I am not leaner.
Question 3 – Do you exercise for a least half an hour each day? I exercise for at least 30 minutes almost every day, for the last year I have run 5-6 days per week and then done mobility and strength on top of this. I choose to have a day off each week for recovery.

Assessment 4: Four tests

The final part of the 1-2-3-4 assessment is four tests. The first is a two-minute plank, with anything less signalling a weak core. The second is based on Claudio Gil Araujo’s sitting-rising test where you attempt to go from standing to sitting on the ground to standing again with no assistance from a hand or knee. The last two are the standing long jump, and a farmers walk. The broad jump’s expected standard is to jump as long as you are tall, so 183cm in my case, but then find your sport’s standards as an additional measure. Brian Mac has published some athletics standards on his website that I will use as a guide. Dan john suggests that you should carry half bodyweight in each hand for the farmer’s walk.

Test 1 – Plank: 2 minutes (only just)
Test 2 – To the floor and back up again: One knee assisted getting back up (9 out of 10)
Test 3 – Standing long jump: 175cm (I think I am limited by technique more than power – I will practice and retest)
Test 4 – Farmers walk: 160 meters with 2x 24 kg Kettlebells.

The strength tests

Next is a check-in with Dan John’s strength standards from his book Interventions. I will not list the steps or details in this post but look at them on Dan’s Strength Standards…Sleepless in Seattle post, to learn more, purchase the Intervention book currently £4.99 on kindle. The audiobook is £3.99, and as with all his books, Dan reads it himself.

The standards:

Squat movement: Level 5
- Front squat: 82.5kg (01/01/21)
- Squat: 100kg (01/01/21)
Press movement: Level 4
- Bench press: 100kg (01/12/20)
- One arm overhead press: 32kg Kettlebell (25/12/20)
Hip hinge movement Level 4
- Deadlift: 142.5kg (13/12/20)
Pull movement: Level 5
- Pullups: 13 (10/20)

Sport Specific test

I will split my year in half for endurance racing. I will use the first five months to raise my Functional Threshold Power (FTP) as high as possible in Project 4W/kg. I will use remaining seven months to get faster as a runner, with as much volume as possible to prepare for the Tromso Skyrun in early August and then targeting a fast 10k as the next step on my distance runners journey to end the year. These two goals will be the foundation for attempts at a sub 10-hour Ironman in 2022.

Tests

Bike – FTP via Ramp test: 242 watts at 82.5kg (28/12/20)
Run – Half Marathon: 1:35:09 (20/12/20)
Body composition (01/01/21)
- Weight: 82.5kg (01/01/21)
- BMI: 24.9
- Digital scales body fat: 17.9%

What to work on

Eat much less sugar to get down to a bodyweight of 80kg or lower. My height to waist ratio from the measurements section of the 1-2-3-4 assessments is close to the recommended maximum. Making sure that it does not get larger is essential, and reducing my waistline is suggested. I train a reasonable amount, so I know this is all about diet and reducing the sugar I consume. Getting my body fat down to reduce my weight will also help with all my other fitness goals. I was down to 80kgs during my most intense training period this year, so I know it is very achievable.
Work on a stronger core by completing the Gymfit level one planking series, ten daily ab wheel rollouts, and proper bracing during all lifts. I was not committed to my ab work during my running training this year. Regular ab work is something I need to commit to if I want to be a faster runner. I barely managed to reach two minutes on the plank test I am falling far short of Jon Albon’s five-minute goal from my running this year.
Practice my standing long jump a minimum of once per week until I can achieve a minimum jump of 216cm. I will be doing many power cleans, squats, and deadlifts over the next six months to help with my power on the bike. With an improvement in strength and power, weight loss, and regular practise to improve technique; I will aim to increase my standing long jump to the mark for an average athlete in the Brain Mac tables.
Purchase 2x 40 kg Kettlebells and work up to a 100m farmer walk with both, a one-arm overhead press with one, and ten double-handed swings every minute for ten minutes. I was limited on the farmer’s walk test by my available weight. Two other challenges I want to achieve this year require a 40kg kettlebell and a future challenge will need two, so I will get two now rather than any other alternative for farmer’s walks. Perhaps the money I save on all that sugar will cover it?
Squat 120kg for a single, 82.5kg of fifteen reps, Front squat 100kg for a single, and complete level two of the Gymfit single leg squat progression. My strategy to achieving a four Watts per Kilogram Functional Threshold Power this year is to get strong, then powerful, then work on holding power for a longer duration. The front squat target is to bring it in line with my bench press, and the Gymfit goal is as much for the mobility progressions and knee and hip health as it is for balancing the strength of each leg.
Achieve a double bodyweight deadlift. The second half of the year will be focused on running, and so the strength focus will move from squatting to the deadlift. To make this target, I will continue to work up Andy Bolton’s ladder of heavy kettlebell swings and bring my power clean up to 100kg in line with my bench press. I will also use farmer’s walks and upper back work, such as elevated feet ring rows and weighted pullups to support this goal.
Complete a Ramp test with a calculated FTP of 4 watts per kilogram. I detailed this in a recent post.
Complete a 10k race with a target time of sub 40 minutes. This is the next step in my distance running progression.

Some thoughts

Eight fitness goals is a lot, and some of them are challenging but not out of reach. Some targets will support others, such as getting a strong squat and deadlift will form a solid base to be fast on the bike and run. The year is in two halves, each with their own goals. The first six months focused on the squat and bike FTP and the second half focused on a double bodyweight deadlift and a sub 40 minute 10k run.

Am I too ambitious? If I achieve all eight targets by this time next year, I will know I did not set the bar high enough for myself. At 37, I am currently a fitter, more rounded, and smarter athlete than I have ever been, and I have used 2020 to achieve a level of strength and endurance that I am proud of. 2021 is a chance to build on this fitness and see what I can do.

Ready, set, go.

A basic home bike fit

The perfect position varies depending on what you are looking for: power, comfort, aerodynamics or injury avoidance.
Phil Burt

Finding your optimum position on the bike is an essential factor in being fast. A good position is different for each individual based on their goals, body shape, and flexibility level. However, according to Phil Burt, author of Bike Fit, and Head Physiotherapist of British cycling and former consultant for Team Sky, there is a bike fit window.

There are three contact points with the bike; the saddle, the handlebars, and the pedals (five if you count both hands and feet). You can adjust each of the contact points based on your body proportions, flexibility, and needs. A proper bike fit is probably the best money you can spend to improve your riding experience and speed, but some basics can get you started.

Start with the saddle

Saddle height: heel to pedal method

Saddle height is the holy grail for power. It is often argued that it is the most important cycle-position setting, and I have to agree – many other positioning recommendations (say of the handlebars or pedals) are actually trying to correct a suboptimal seat height. So it makes sense to start here.
Phil Burt

The optimum saddle height is a goal to work towards as it is often restricted by your hamstrings’ flexibility, if it is too high for your level of flexibility, you will get pain in the back of your knee. If it is too low, you will not be able to get power through the pedals. A simple way to set your saddle height is to adjust it, so your heel touches the pedal with your leg straight the pedal at the bottom dead centre.

Saddle setback: knee over toe

Once you have your saddle height, you need to adjust the saddle’s setback. The KOPs method involves dropping a plumb line or using a straight edge down from your knee when the crank is in the 3 o’clock position. The verticle line from your knee should be in front of the peddle axle but not beyond the toe. If the saddle is too far forward, you will get pain in the front of your knee below the kneecap.

Handlebars

To get a sufficient reach length for handlebars, put your elbow against the saddle front, your extended arm and open hand should fall about an inch short of the handlebars.

The handlebars should be between three and eleven inches (2.5 – 8 cms) lower than the saddle. Where you set yourself in this range will have to be by feel, making sure that your hands can sit comfortably and relaxed on the hoods with your elbows slightly bent for the duration of your rides. Start conservative and gradually lower your bars to a more aggressive position over time as your flexibility improves.

Pedals

To set up the pedals, align the foot of the foot with the pedal axle’s centre line and replicate your food’s turn out to match the way you walk. Aim to move both your walking and pedal position towards a foot straight-ahead style over time.

Improve your flexibility for a better bike fit

Burt suggests working on your flexibility directly after getting off the bike or after your shower. Starting with 30-second stretches, three times on each side and build up to 90 seconds as it becomes more comfortable and your form improves. Foam rolling should be done for ten repetitions each lasting 3 seconds up and 3 seconds down, pausing on any tight or sore areas.

Stretches you should perform are the Bulgarian squat (I prefer the couch stretch for quads), the Indian Knot. You should foam roll your ITBs, your glutes, and thoracic spine. Google these for demos.

Pick up Phil Burt’s Bike Fit: Optimise Your Bike Position for High Performance and Injury Avoidance. If you are interested in speed, get a bike fit from former National Time Trial champion Matt Bottrill.

A new year needs a new challenge: Introducing project 4W/kg

My challenge to become a better endurance athlete by running 2000 miles in a year is now complete. I want to take what I have learned and apply it to road cycling. I am not a beginner on a bike and based on my two Ironman 70.3 performances, I am more suited to cycling than I am running, but running has taken over this year, and I have never been a great cyclist. My choice of an arbitrary annual distance as a performance goal was to produce consistency in my training; I want to take this consistency and use it to achieve an outcome goal and get fast.

So, I have an incomplete problem: I want to get fast on the bike. But what is fast, and how can I measure it to create a plan to get there?

In planning and policy, a wicked problem is a problem that is difficult or impossible to solve because of incomplete, contradictory, and changing requirements that are often difficult to recognize. It refers to an idea or problem that cannot be fixed, where there is no single solution to the problem; and “wicked” denotes resistance to resolution, rather than evil. Another definition is “a problem whose social complexity means that it has no determinable stopping point”. Moreover, because of complex interdependencies, the effort to solve one aspect of a wicked problem may reveal or create other problems.
Wikipedia

An effective way of addressing an incomplete problem is to use the principles of Problem-Based Learning (PBL). PBL is a team-based teaching practice, so I will create a team using friends who ride bikes or have useful knowledge for collaborative research. Inspired by the Change through challenge course, I will time-bound this project to a common university module’s size of 200 hours (20 credits) and give myself five months. Problem-Based Learning begins with trigger material, such as a case study or journal article and has four steps:

Step 1: Define the problem
Step 2: Draw up the plan
Step 3: Implement the plan
Step 4: Evaluate the plan

Trigger material

The following is an article by Dr Andrew Coggan, the co-author and scientist behind the book Training and Racing with a Power Meter. The post defines fast based on a scientific approach to an average joe’s natural potential.

If the average Joe works their ass off how far can they get?: 3.9 W/kg
The average healthy but sedentary, college-aged male has a VO2max of approximately 45 mL/min/kg. However, I have seen it argued based on studies of, e.g., aboriginal tribes (and there are population data from Europe as well as military inductees here in the US to support the conclusion) that the “default” VO2max of the average human male is closer to 50 mL/min/kg, and the only way to get below this is to assume a couch-potato lifestyle, gain excess weight, etc. (and/or grow old, of course). So, I’ll go with that latter number.
With short-term training, VO2max increases by 15-25% on average, with another perhaps 5-10% possible (on average, anyway) with more prolonged and/or intense training. That gives a total increase of 20-35%, so I’ll go with 30% just for argument’s sake.
So, if VO2max is, on average, 50 mL/min/kg and increases by, on average, 30%, that means that the average Joe ought to be able to raise their VO2max to about 65 mL/min/kg with training. Indeed, there are many, many, many, MANY amateur endurance athletes with VO2max values of around that number (not to mention the fact that athletes in team sports with an endurance component – e.g., soccer – often have a VO2max of around 60 mL/min/kg, something that is also true in other sports that you don’t normally consider to be of an endurance nature, e.g., downhill skiing or motocross – i.e., motorcycle – racing).
The question then becomes, how high might functional threshold power fall as a percentage of VO2max (again, on average), and what does this translate to in terms of a power output? The answer to the former is about 80% (LT, on average, being about 75% of VO2max in trained cyclists), which means that in terms of O2 consumption, a functional threshold power corresponding to a VO2 of 65 mL/min/kg * 0.80 = 52 mL/min/kg could be considered average. If you then assume an average cycling economy of 0.075 W/min/kg per mL/min/kg, this equates to… 3.9 W/kg.
Dr Andrew Coggan

Defining terms

V02Max or maximum oxygen uptake is the oxygen uptake attained during maximal exercise intensity that could not be increased despite further increases in exercise workload, thereby defining the limits of the cardiorespiratory system
Hill and Lupton (1923)

Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you’re a trained athlete or not. As a result 95% of the 20 minute average power is used to determine FTP.
Wattbike

The cycling economy (CE, W·LO2 –1·min–1) was defined as the ratio of the power output to the oxygen consumption (LO2·min–1)
Faria et al. (2005)

Simply put, your watts per kilo (w/kg) is your power to weight ratio. Watts per Kilo is your max power output, in watts, divided by your weight in kilos. For example, someone with a weight or mass of 80kg with a sustainable power output of 280 watts will have a power to weight ratio of 3.5 watts per kilo (3.5W/kg).
Wattbike

Based on the trigger material, to achieve ‘fast’ as considered possible by an average person, I need to maximise my V02Max, maximise the percentage of my V02Max I can hold for 40-60 minutes, maximise the percentage of that power I can translate to moving a bike forward, all while minimise my bodyweight.

The Challenge

Over the next five months, I will spend 200 hours getting to a cycling Functional Threshold Power (FTP) of 4 W/kg.

This is an ambitious goal, and even with my endurance and cycling background, it is likely to be a far stretch within the timeframe I have set myself. But the idea is to create a mark that requires more than just following a training plan but a lifestyle shift and total commitment. Plus, if it were easy, it would not be fun. If you have ideas on achieving this challenge or want to join in, get in touch on Twitter.