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In Pursuit of a Powerful Performance
Jonathan Wiggins

Academia Press



Contents

• Foreword – Charlie Wilson
• Foreword – Bert Roesems
• Acknowledgments
• Introduction
• List of Figures
• List of Tables
• TECHNIQUE – Building the Foundations
• On track with your efficiency, where every cyclist's roots should be
• Efficiency
• Developing and understanding the basics of cadence
• Pacing using cadence
• Aerodynamics – What are the basics and why is this important foundation work?
• Aerodynamic performance orientation
• 3-Dimensional positioning
• Resistance determining aerodynamics
• Material
• Drafting in team pursuit
• Developing more power - When and how?
• Types of weight training workouts that are complimentary to a cyclist performance program
• Planning a strength program into your season to realize functional power development
• On bike strength training
• Guidelines – Interpretation is key to getting your program right
• Time trail – Dream or reality
• Individual and team pursuit – Are you from the right mold?
• PHYSIOLOGY – Training - How can you be a winner?
• Physiological adaptations
• Neuromuscular control of movement
• Nerve fibers
• Motor Units
• Fiber recruitment
• Determining fiber type
• Implications for training
• Muscular Contraction •Muscular contraction and training
• Re-synthesis of energy through the three energy systems
• The activity of the cardio-respiratory system. Heart, lungs and circulation during exercises as a support for the energy production process
• Cardio-respiratory changes induced by training
• Peripheral changes
• Measurement of the cardio-respiratory system
• Planning for improvement in physical and physiological aspects of human performance is based on three main considerations
• Physiological aspects
• Characteristics of competitive cycling performance
• The importance of physiological factors
• Stress and adaptation
• Energy zones in cycling
• Why are energy zones important for cyclists?
• Energy forms in the body
• Pathways of energy metabolism
• Energy zones (categories)

• Testing, what, why, and when?
• Why do we test?
• What testing can do to offer a correct training balance and also very important develop an athlete mapping
• What testing cannot do!
• Type of tests (screening and profiling your athletes) What types of tests are we crediting and why? The global concept
• Characteristics determining type of test protocols
• Methods of assessment
• Other measurement techniques
• Monitoring and evaluating tests
• Power
• how do you develop more power?
• Where to test
• Practical test protocols
• Endurance testing
• Planning your athlete's season and multi-year planning your athlete's career
• Planning the season
• The phases of planning your season correctly
• The relative importance of training aspects between phases, showing primary objectives, secondary objectives and maintenance levels
• Planning to realize adaptation in your training
• Macrocycles
• Mesocycles are important in developing individual periodisation
• Energy systems explained in practice
• What limits a performance?
• Delaying failure
• Types of training and designing your training program
• Constructing cycling training sets
• Training set examples
• Training Classification Table
• Tracking your athletes
• What are we trying to achieve
• Taper
• Characteristics that will form the taper
• Training balance within the taper specific for the track
• Weight and nutrition
• Race pace and race gear
• Overtraining
• Causes of overtraining
• Symptoms
• Planning and periodisation in your defense
• Recovery process
• Points race profile
• Pursuit program
• Building the perfect training in practice
• PERFORMANCE – Getting the best out of your performance
• Individual warm-up protocols and cooling down
• Value of warming up correctly
• Warm-up parameters
• Duration of the warm-up protocol
• How close to the competition?
• Key warm-up procedures for MTB, time trial and endurance track events
• Cooling down
• Massage
• Race analysis
• Designing your athlete's race potential
• This is the analysis from the Tour of Flanders
• Gent-Wevelgem
• Optimal individual race speeds, rpm, watts
• Watts and cadences in practice to dictate race potential
• Racing and training at altitude
• Testing before training at altitude
• Sleeping at altitude
• Training and racing at altitude
• Bibliographical references
• Index

Sat, 2 Dec 2017 14:43:01 -0500