Coaching Package: Documents Archives

Sprinting

Want to Win, Better Sprint

Key guidelines to optimize sprinting through tactics and technique

Visualize

Use your past experience to get a strong image of what might happen. For big races start visualizing months in advance by seeing just a few seconds of your “movie.” As the race draws near, the movie becames more and more a full-length feature, starring “you”, of course.

Visualize sprints in slow motion, which means that you have time to assess what’s going on around you and make sound decisions. Practice to have superb spatial awareness so you can time and spread your efforts perfectly.

Get to know your competition ... and yourself

Study your opponents’ habits or style. Knowing people’s strengths and weaknesses is very important to being able to beat them. Does someone win by sheer power or by tactical savvy? Are they predictable or do they constantly surprise you? What support do they have from their team?

Five-second peak power is a measure that coaches use to establish sprint potential together with low frontal area put off by physical contact in the sprints. As speed increases, drag goes up exponentially, and a low position creates less drag than other riders, which accounts for the high absolute speed achieved in a sprint.

Plan your team or individual strategy ahead of time

Going into a race with a solid strategy is necessary if you are going to come out on top. This doesn’t mean you know or can control the entire race, but planning moves based on past experience and knowledge of the competition will give you an edge. If strong teams are present and you know their patterns, you can take advantage of them. Some courses are difficult enough to break up the race, but most races in America are broken up by tactics, luck or crashes.

Having a plan prepares you for any eventuality and puts you in the driver’s seat.

Break down races into their constituent parts. Always know what is required. Think outside the box, by playing mind games making rivals believe you are going to do “this” and then you do “that”.

Modify your plan as the race progresses

Even the best laid plans need to be altered as the race unfolds. Communicate with your teammates, evaluate your progress and assess the race periodically. If your “sure-fire” strategy falls apart, you still have a chance for glory if you can think fast and react to the ever-changing events of the race.

Practice and perfect your cornering lines throughout the race

Practice during the race! In criteriums, you have the opportunity to fly through the finish many times – when primes are offered or the race is heating up with attacks – get a feel for what it will take to win the race. Try different lines through the turns; try going early or waiting until late. Find the best places to move up, both when the pack is going fast and is stringing out and also when it is bunched up and slower. By the final lap, you should have a sense for what will work.

Natural talent means very little without the desire to work to perfect it, and the physical constitution to support that work. Strive to become a superb bike handler who moves well in the peloton, pedals beautifully and rides in a way that helps absorb knocks and not be put off by physical contact in the sprints

Plan your finishing move

Whether it’s a road race where you have only seen the finish on a course map, or a criterium where you have practiced the finish many times during the race, give yourself some cues to know when to go.

Don't spend all your energy staying on or getting to the front

It is extremely taxing to try to stay in the front third of the field, let’s say from 10th to 30th place, because that’s where everyone wants to be. Toward the end of the race, either try to stay in the top 10 (often with the help of a teammate), or sit back and wait to move up to the front with two to three miles remaining.

It requires skill and momentum to ride up to the front late in the race. When done right, it need not be an exhausting effort. Use other riders’ drafts or their inconsistent cornering to move up quickly. Tagging on to another fast-moving rider is a great advantage, too, but it’s always a good idea to stay close to the riders you’re passing – that way you don’t lose the draft created by the group. Cut to the inside on turns if your cornering ability allows it, because the outside tends to shut down, and you get an accordion effect that might leave you further behind than ahead.

Focus

Focus is so intense in a sprint that time literally slows down, despite the frenetic pace and commotion of the field. A top sprinter has to think on his feet and weigh many options. Control of your mind gives you control of your body. When you focus, you clear your mind of nonessential thoughts. This is the Zen of sprinting

Commit 100 percent when the time comes

Watch track sprinters in the last 200 meters to learn a lesson in commitment. When they go, they give at least 110 percent. Many road riders have a difficult time committing to a sprint, because they have the attitude that there will always be another chance. There are no second chances!

Sprint through the line

The worst way to lose is by easing off too early when you are ahead and then getting beat to the line. Never assume victory until you get through the line. Practicing a good bike throw can’t hurt. Always remember – in sprinting, it all comes down to the line, So be sure to go all the way.

Technique, form and aerodynamics of sprinting

HEADS UP

Sprinting with your head down is an absolute no-no on the track. Not just for safety but helmets aren’t designed to work going full on into the wind. They are shaped to be aerodynamic with your face looking forward. That way the air flows through and over them. If they are full on they just collect air and create loads of extra drag. Sprint with your head up.

SMALL IS BEAUTIFUL

Smaller creates less drag. Get your upper body low, with chest close to the bike’s top tube, reducing drag further. Have a flat back to smooth out the air-flow over it. Also, for side-winds, close the gap between upper body and legs reduces dirty air flow in that area.

HEAD TO HEAD

Having your head sticking up above your torso, not only creates unnecessary drag but it also upsets the flow of air all down your back.

Technique, form and aerodynamics of sprinting (cont.)

ELBOW ROOM

Have upper body and arms not held rigid makes it easy to change direction quickly and absorb knocks. It doesn’t happen on the track because of the short distance, but road sprinters tend to tense up when they get tired. Make sure not to do this.

WHAT A DRAG

When reviewing your body position, make sure to NOT point your feet downwards through the pedal stroke, which increases drag from them and also makes you taller on the bike. This with a head-up position means you have to produce a lot more power to go the same speed as others. Having an upper body angled quite high collects air in the gap between the body and legs. All together making a less efficient position, thus requirement more power for the same outcome.

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by msnprocoaching

The Anatomy of a Climber

Souplesse e Coup de Pedale: Science & Art of Climbing

Cycling's Legendary Climbs

To understand what defines a great climber, let’s first highlight some of the most legendary and iconic climbs that challenge and inspire them:

Tour de France Climbs

Alpe d’Huez – 21 legendary hairpin turns, a decisive battleground.
Mont Ventoux – The “Giant of Provence,” known for its barren, wind-swept summit.
Col du Tourmalet – One of the most famous Pyrenean climbs, a true test of endurance.
Col du Galibier – A high-altitude Alpine climb, often featured in dramatic moments.
Col d’Aubisque – A breathtaking but brutal Pyrenean ascent.

Giro d’Italia Climbs

Stelvio Pass – Italy’s highest paved mountain pass, with 48 switchbacks on one side.
Mortirolo Pass – A brutally steep and relentless climb, feared by many.
Zoncolan – One of the steepest climbs in pro cycling, demanding immense power.
Gavia Pass – Known for its high altitude, unpredictable weather, and epic Giro moments.

Vuelta a España Climbs

Angliru – A brutally steep Spanish climb, with gradients exceeding 20%.
Covadonga Lakes – A scenic but challenging climb in Asturias.
Pico Villuercas – A tough ascent often shaping GC battles in the Vuelta.

Belgium

Mur de Huy – Famous for the Flèche Wallonne finish, short but explosively steep.
Koppenberg – A short, cobbled monster in Flanders.
Côte de la Redoute – One of the most famous climbs in Liège-Bastogne-Liège, with max gradients over 20%.

USA & Canada

Mount Lemmon (USA) – A long, steady climb in Arizona, popular for training.
Haleakalā (Hawaii, USA) – The longest paved climb in the world, rising from sea level to over 10,000 feet.

First, ya gotta get to the climb

Training on flat terrain is crucial, with a focus on speed work and developing the skills needed to ride efficiently and conserve energy within the group. This ensures you stay fresh and prepared for the climbs when they come.

Solid Core

Total body strength is essential, including—but not limited to—a strong core and abdominal section for effective power transfer. The best way to develop this strength is through compound exercises such as squats and deadlifts. Additionally, incorporating strength training on the bike, such as force drills, can further enhance overall performance.

Climb and then climb so more

Harmony and balance are key to effective climbing. Discovering your climbing rhythm requires practice and repetition. When tackling climbs, focus on your pedal stroke, syncing it with your breathing to maintain efficiency and control.

Focus and Anatomy

The art of climbing lies in focusing on effort and managing pain. What you can sustain for 20 minutes, you can push for 40+ minutes with the right mindset. Climbers rely on a blend of slow-twitch and fast-twitch muscle fibers—slow for endurance and fast for bursts of speed and cadence changes. Prioritize a smooth, efficient pedal stroke, focusing on spinning up climbs rather than overloading muscles with excessive torque.

Efficiency

Climbing efficiently begins with smooth, high-velocity pedaling, while also prioritizing energy conservation by staying seated as long as possible. Although all climbers alternate between sitting and standing on long climbs, it’s important to recognize that standing increases heart rate due to the additional oxygen demand of the upper body muscles, leading to greater energy expenditure.

VAM: (Velocità Ascensionale Media)

Less is more when training. Do one less interval more often than one more interval.

How VAM is Calculated:

$V A M = Time (hours) Elevation Gain (meters)$

For example, if a cyclist ascends 500 meters in 30 minutes, their VAM would be:

$500 \times 2 = 1000 m/h$

Interpreting VAM Values

800–1000 m/h → Amateur level
1100–1300 m/h → Competitive club cyclist
1400–1600 m/h → Professional level
>1700 m/h → Elite Grand Tour climbers

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by msnprocoaching

Aerodynamics: Time Trialing

Aerodynamics

Aerodynamics plays a crucial role in time trialing. To improve it, focus on two key areas: body posture and equipment selection.

Overview of some equipment choices

Use this guide as a starting point to identify which equipment areas will have the greatest impact on improving your aerodynamics.

Types of Aerodynamic Testing

Wind Tunnel: The gold standard for equipment and within a few hours the optimal rider position can be found. Disadvantages are its cost and does not always transfer within the real world
Track Testing: Optimal to simulate real world riding. Able to have somewhat repeatability and attention to detail for positioning and equipment choice. Cons: ability to use and ride a track. Weather conditions affect outcomes.
Field Testing: Can do anywhere or on actual race course. Will have to conduct multiply attempts to obtain enough data to rule out some of the environment and uncontrollable conditions.
Computational Fluid Dynamics: Virtual wind tunnel enabling unlimited tests and location of testing. Can use as a tool to train rider position. Downside would be unrealistic riding conditions with simulations.

Rider Position: Back Shape

Back shape is crucial in aerodynamics, as it essentially acts as a wing. Recent trends emphasize achieving a flat back for optimal performance. However, this approach isn’t always ideal, as attempting to flatten the back can sometimes lead to wider shoulders, increasing the frontal area and compromising aerodynamics.

Rider Position: Forearms

Flat forearms are often preferred, likely due to wind tunnel testing showing improved speed for some riders. However, others opt for a position with hands higher than the elbows, which helps to narrow the shoulders and reduce frontal area for better aerodynamics.

Rider Position: Head and mouth

The mouth naturally acts as an air scoop, which isn’t ideal for aerodynamics. However, the slight aerodynamic loss is outweighed by the need for maximum airflow when breathing under effort. To minimize this effect, riders can use their hands to help deflect air around and away from the face.

Equipement Selection: Frame

Modern frames are generally aerodynamic and responsive, making components and body position the key areas for improvement. That said, selecting the right frame size and aerofoil design is still important, as it enables optimal handlebar setup and efficient internal cable routing for enhanced aerodynamics.

Equipement Selection: Overshoes

The fabric of overshoes is more aerodynamic than bare skin. To maximize this advantage, aim to cover not just the shoes but also as much of the shin as legally permitted with a tight, form-fitting overshoe.

Chainrings/Gearing

Choose the right gearing to balance power output and aerodynamics. Aim for a straight chain line to maximize efficiency, and opt for a solid front chainring for improved aerodynamics. Select the chainring and cassette size based on the specific demands of the event course.

Equipement Selection: Helmet

The ideal helmet varies greatly between riders. The best approach is to test different styles in a wind tunnel or by tracking CdA to determine what works best for you. It’s crucial that the helmet bridges the gap between your head and back, creating smooth, uninterrupted airflow from your forehead down your spine.

Equipement Selection: Stem/Bars

Front-end integration is a crucial aspect of a time trial bike. Aim for minimal cable exposure, hidden bolts, and a streamlined, wing-like shape to reduce drag. Additionally, customize the extensions to suit your riding style and optimize your aerodynamic positioning for maximum efficiency.

Equipement Selection: Skinsuit

Since the 1980s, the skinsuit has been a universal choice for aerodynamics. Variations in fabric textures can create different levels of drag, making material selection crucial. Though seemingly simple, the skinsuit plays a vital role in overall aerodynamics, as the rider is the largest contributor to drag. Optimizing fit, fabric choice, and seam placement can significantly enhance performance at high speeds.

Equipement Selection: Wheels

While a larger frontal area can create drag, real-world performance—especially in crosswinds—must be factored into wheel selection. Deep rims, tri-spokes, and disc wheels all carry a similar weight penalty but offer distinct aerodynamic benefits. Wheels play a crucial role in both aerodynamics and overall performance, making it essential to study the event course carefully and choose accordingly.

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by msnprocoaching

Glossary of Training Data Metrics

Training Data Metrics

As we continue to review training data, it is important to familiarize yourself with some of the terms and acronyms we will use during planning and reviews.

Annual or Macro Overview

ATP: Annual Training Plan. MSN Pro Coaching prescribes this by using TSS and CTL per week.
PMC (Performance Management Chart): A chart of Fitness (CTL), Fatigue (ATL), and Form (TSB) over time. Used to plan and track periodization, training load, and event readiness.
ATL (Acute Training Load): A weighted average of daily Training Stress Score for the last seven days. Used to represent acute training load and its short-term contribution to Fatigue. Also called Fatigue
CTL (Chronic Training Load): A weighted average of daily Training Stress Score for the last 42 days. Used to represent training load and its long-term effects on fitness. Also called form.
TSB (Training Stress Balance): Compares the training load for the past week to the typical training load over the past six weeks (CTL-ATL). Used to represent readiness to perform at peak potential. High positive values may indicate under-training; high negative values may indicate overtraining. Also called Form.
Ramp Rate: The change in CTL over time, usually the last seven days. A ramp rate that is too high may lead to overtraining or injury; too low may not gain fitness quickly or effectively.

Workout Metrics

IF (Intensity Factor): The relative intensity of a given workout without regard for the duration. One hour at maximum effort is 1.0
TSS (Training Stress Score): The training load of a given workout is based on duration and intensity. Can be calculated from power, heart rate (hrTSS), or pace (rTSS). One hour at maximum sustainable effort is 100 TSS.
VI (Variability Index): The ratio of Normalized Power to Average Power for a workout. Indicates how steady the power output was. Time trials and long course triathlon bike legs may have low VI’s (<1.05) workouts, or races with a mix of sprinting and coasting (criterium, track, cyclocross) will have higher VIs.

Output Metrics

FTP (Functional Threshold Power): The power output below which an athlete can sustain for a longer duration (>one hour) and above which fatigue will occur quickly. Estimated by 60-minute max power or 95% of 20-minute max power.
kJ (Kilojoules): A unit of work. Riding 200 watts for one hour would accomplish 720 kJ of work. For cyclists, Kilojoules are approximately equivalent to calories expended.
NP (Normalized Power): An algorithm to estimate the physiological cost of a workout or longer effort within a workout. Higher-intensity efforts are weighted to represent the physiological cost of using high-intensity energy systems.
Threshold: A level of effort above which an athlete will fatigue very quickly and below which can be sustained for a longer duration (>one hour). Can be defined by heart rate (LTHR) for all sport types, power (FTP) for running and cycling, and pace (T-Pace) for swimming and running.
NGP (Normalized Graded Pace): A correction for pace to account for running uphill and downhill to show what the pace would be if the terrain were flat.

Endurance Training Metrics

Pw:Hr/Pa:Hr (Cardiac Drift): A measure of how much your power or pace changes relative to your heart rate from the beginning of a ride to the end. A lower value (<5-8%) for long, steady rides may indicate improved aerobic endurance.
EF (Efficiency Factor): The ratio of Normalized Power or Normalized Graded Pace to average heart rate for a given workout. A drop in this number over time for similar workouts indicates a higher power or pace for a given level of effort and an increase in fitness.

Intensity Training Metrics

FRC (Functional Reserve Capacity): An estimate of the amount of workout that can be performed above FTP before fatigue. Range: 12-29 kJ’s
dFRC (w’bal) (Dynamic Functional Reserve Capacity): is defined as the real-time measurement of FRC utilization in performance. Simply put, it is how much we drained, and restored, the battery during a workout or race. This measurement is in kilojoules or joules as it represents the energy utilized.

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by msnprocoaching

7 Steps to Athletic Perfection

This document will focus on seven key areas to review what it takes to ride, train, and compete as a perfect athlete.

Some words and context sourced from Marco Pinotti; professional cyclist.

Consistency

Focus on the day-to-day of training and athletic lifestyle
Understand why you are doing something and when to do it
Ask questions, be curious
Be driven to be consistent

Motivation

Set goals with specific aims
Understand the process and your place within it
Clear targets are vital
Aligned motivation with your team organization

Self-Discipline

Find a health addiction with your sport
Have requirements not sacrifices
Training should have a positive flow to it
Attention to details
Athlete lifestyle is 24/7/365
View tasks through an atheles mindset
Find balance: the closer you are to competition the more strict you have to be

Self Confidence

Self-critical is not self-confident
believe you are heading in the right direction
Learn to adapt to what you are
Find heroes to push you through the challenging times
Use mental imagery to succeed
Look to mentors for guidance

Focus

Commit to focused goals
Create a priorities lists and stick to it!
Limit unnecessary distractions
Training and training plan comes first!
Be prepared for the task of training.
Do not rely on “just training by feelings”
Mental prepare yourself for each daily planned training

Balance

Balance is never straight-forward
You must be selfish at times but never lose awareness of your ego
Ego can be your own worst enemy
Focus on the method of success not the result
A stable life in sport depends on a stable home life
Ignore the peer pressure, stay systematic and stable

Morality

Their are no short cuts
Achieve small improvements to reach your objective
Moral compass is important and gives real value
Cheating is unacceptable and you can succeed clean!

Bonus

NEVER STOP LEARNING

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by msnprocoaching

Hot/Cold/Compression Recovery Session

Hot, Cold, Compression Recovery Session

Follow the step-by-step outline to complete this recovery session

Sauna: Hot Therapy

Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).

Static Stretching

Pick 5-6 static stretches to complete. Hold each for 30 seconds and repeat twice. Look to target tight areas and full body.

Sauna: Hot Therapy

Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).

Cold Tub or Shower: Cold Water Immersion Therapy

Look to use a cold water such as a cold dunk bathtub or cold shower. The water should be 45-60 degrees (F).

Sauna: Hot Therapy

Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).

Cold Tub or Shower: Cold Water Immersion Therapy

Look to use a cold water such as a cold dunk bathtub or cold shower. The water should be 45-60 degrees (F).

Compression Boots

Plan to spend 10-20 minutes in compression boots. This will help Venus return of blood to the heart and flush your legs.

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by msnprocoaching

Computer Head Unit Dashboard Set-up

Head Unit Dashboard Set-up

Dashboard views for training

Look to this guide to set-up your bicycle head unit

It’s important to have your dashboard screens set up with the right information to complete training protocol.

Main Dashboard

Set up your main page with 8 fields of data

Main Dashboard Data Fields

3 Second Power (watts)
Heart Rate (bpm)
Distance (kms or miles)
Timer
Kilojoules
Cadence (rpm)
Time of Day
TSS (Training Stress Score)

Interval Dashboard

Set up your interval page with 10 fields of data

Interval Dashboard Data Fields

Timer
Lap (Interval) Timer
Target (Under Workouts menu)
Heart Rate
Cadence
Lap (Interval) Heart Rate
Lap (Interval) Power (3 second)
Time to Go for Interval
Laps
Lap (Interval) Intensity Factor

Climbing, Hill, SFR-MT Dashboard

Set up your Climbing, Hill, SFR-MT page with 10 fields of data

Important to note that you will need to download the Torque Nm, Lap VAM and Grade data fields from Garmin Connect IQ

Download:

Torque Nm

Lap VAM

Grade

Climbing, Hill, SFR-MT Dashboard Data Fields

Lap Time
Torque Nm
Grade (%)
3 Second Power (watts)
Lap Power (watts)
Lap Heart Rate (bpm)
Lap Cadence (rpm)
Total Ascent (ft)
Elevation (ft)
Lap VAM

Other Data Pages

Feel free to add any other pages that you personally like and/or use.

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by msnprocoaching

Annual Training Plan

Annual Training Plan (ATP) is a guideline or roadmap to make sure maximum human performance is achieve for competition events.

Macro, Meso, and Micro Phases.

An ATP is broken down into:

Macro:

3 goal events throughout the year/season

Meso:

Preparation
Aerobic (Base)
Anaerobic (Build)
Specialization
Race
Off Season

Micro

Weekly and monthly workout schedule

Preparation Phase

The Preparation Phase primary focus is on skills and aerobic endurance training including sport specific, resistance, and cross training modalities.

Key elements:

Work on pedaling dynamics
Start aerobic energy system rebuild
Increase strength-endurance
Work on mobility and repair injuries
Set up training area and routine

Base Phase

The Base Phase focuses on aerobic or endurance training modalities to increase:

Stroke volume
Mitochondria density
Catecholamines
Parasympathetic nervous system tolerance

Build Phase

The Build Phase focuses on the anaerobic energy system efficiency. Primarily through specific interval intensities, durations, and recovery bouts.

Key Elements:

Short hard intervals
Intensive intervals
Group rides and/or Training races
Raise power at select durations
Repetitive high power output

Specialization Phase

The Specialization Phase primary focus is the prepare for specific event demands. Keying into durations, intensities, repetition, and recovery bouts athletes can training towards a goal event by increasing tolerances to practice the stress for success.

Race Phase

The Race Phase is all about competition. Making sure the athlete is ready both physically and mentally to performance at their best. This phase focuses on event demands and recovery techniques.

Off Season Phase

The Off Season Phase is a chance to relax and take a break from structured exercise training. Look to be active but through informal daily exercise.

Key Elements:

Engage in alternative athletic activities such as hiking, swimming, team sports, running, etc.
Relax your nutrition plan
Take time away from your primary sport

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by msnprocoaching

Fixed Gear Bicycle Setup

Setup and training with a fixed gear bicycle

The benefits of training on a fixed gear bicycle

Helps to develop a 360-degree pedal stroke
Keeps you warm during cold weather riding
Teaches better bike handling control as you can brake with your legs as well as the calipers
Training is hard with limited gearing to emphasize force and velocity outputs
Allows focus to be on cadence and fundamentals of riding form

Fixed Gear Bicycle Setup

Setting up a fixed gear bike should be easy and fun. Look to find an older steel road frame or track frame with horizontal rear dropouts and holes to mount brake calipers.

The setup of a fixed gear bike is to mirror image your road bicycle including: saddle height and set-back, reach and drop to the handlebars, brake leveler hoods setup the same as your road bike and have water bottle placement on the frame. This bike is a training tool, not a race bike so light weight and performance parts are not needed.

Gearing Setup

Fixed gear riding should start on flat roads and with a small or easy gear to allow for high cadences. Make sure the rear wheel is setup with a track “fixed” cog. This means that the bike cannot coast or stop the pedals from moving. You must continually pedal while riding a fixed gear bicycle.

Gearing:

Start with 39-42 front chain ring & 17-21 rear cog (~55 inches: 42×21)

Increase to 48-50 front chain ring & 16-18 rear cog (~72 inches: 48×18)

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by msnprocoaching