How To Monitor Your Wellness As An Athlete And Adapt Cycling Training Accordingly

by John Wakefield | Jan 30, 2023 | Training "How To's", Bike, Sports, Training

John Wakefield builds on the fundamentals of analysing your cycling training sessions to discuss the impact of wellness on training and how to adapt your training plan accordingly.

In my previous article, I broke down the metrics that we use to measure performance in a training session and how to use them effectively. Now we’re going to discuss monitoring off-the-bike factors that affect performance and how to use past training data to plan future sessions. If you haven’t read or listened to that yet, I would encourage you to do so as it provides a lot of context to what I will discuss here.

External Wellness Monitoring For Cycling Training

Remember a training file only tells you what the session was like, it does not tell you how the athlete himself/herself is or was feeling and any other variables that can affect their training. Has their wife run off to the pool boy when they don’t have a pool? Have there been kids who have been sick and so forth? All these are important to note when understanding how the athlete is, or even your own performance.

At Science to Sport, we have a weekly report that goes out to athletes, this has a series of questions that they answer which is returned to the coaches via an algorithm to track their off-bike wellness. This is a wellness report that athletes are required to fill in weekly, it is an external monitoring system and an add-on to a standard Performance Management Chart.

What is best to do is to cross reference an athlete’s training data on their good or bad days or weeks with the subjective reporting. Often this lines up well but what is important to note is that while their wellness may not be reporting high numbers, their training data may show the opposite as they are using the bike as a great stress release. So again, tracking this over time is key and so is understanding the athlete and their personality (or yourself in the case of self-training).

One of the greatest ways to track this is to simply ask the athlete (or yourself) “How are you feeling?”

Wellness Is An Important Measure To Consider During Cycling Training — A graph showing composite wellness over time and the contributing factors.

Using Submaximal Fatigue Testing

Additionally, we also use the SFT (Submaximal Fatigue Test) to track and monitor fatigue and progression of an athlete. This is a 3 min effort at a certain power value throughout the year and prescribed every 7-10 days depending on their season – if they are doing a block of racing it is hard to implement.

In this above example you can see the athlete build in form with the Time to Exertion (TTE) for the effort progressing, and a sudden dip, this was due to fatigue and some illness, a recovery block was prescribed with some more rest and recovery + easy riding. They recovered and had a good adaptation to the same training load as previous and returned to training.

How To Monitor Your Wellness As An Athlete And Adapt Cycling Training Accordingly

Chronic Training Load (CTL) and Training Stress Scores (TSS)

Further from the Wellness document, using a performance management chart is also a good way to note at what point they are producing productive sessions or not, taking into account their CTL and TSB figures.

While this is a good tool it is often used to chase Chronic Training Load (CTL). People think the more CTL you have the fitter or stronger you are. This is totally untrue, sorry to break the hearts of basically everyone reading this and the coaches who prescribe off of or to a TSS value. That is not coaching, that is chasing a number. As long as you get that number, it is all that matters no matter how you get there.

Yes, it is a good metric but it is a small metric to be considered in the overall picture. There is no “you must be 120 CTL to race Epic”, this is specific to each athlete. Use it but use it wisely and certainly not as the holy grail.

It is good to track build, see when the recovery is needed and then build again. There will be a time when this value will not increase as you need to fill this chart with data, more data, more CTL.

Remember this is always personal and the higher the CTL is often not better.

This leaves us with the question: “How should we be analysing our data to ensure that we are improving?”

How to analyse and capture our data to ensure that we are improving

Commonly, hard training sessions consist of interval sessions. The major advantage of training with a power metre is that it provides you with an exact objective measure of your performance. You should analyse and plot each interval and calculate your “session average” for the specific sessions.

It becomes a bit harder to measure performance objectively when you are not training with a power metre, because measures such as speed and distance may be affected by the wind and other factors but as mentioned in the previous article, it can be done. Even using a RPE (perceived exertion) value from the athlete at the end of a session is a great and easy way of monitoring and tracking progress.

Creating or using a document like this is a consistent and good way to analyse and plot each interval and calculate your “session average” for the specific sessions and will allow you to track an athlete’s progression.

How to use a “session average” tracking method

A great way to track your progression is to analyse these sessions and plot the values for each interval set.

If you are doing 4min torque intervals, add up each of the 4 minute intervals and divide by the total number of intervals (6 or 8 depending on the session). This will provide you with the average for the set of intervals.

The graph below shows how we plot an athlete’s progression during their block. The first two sessions went well, but the third session shows a decrease in the amount of torque produced. The drop in torque was most likely due to some acute fatigue, so we allowed for a slightly longer rest before the next session and they were able to produce their best numbers, above the two subsequent sessions.

Torque (Left) And Power (Right) Progression Over A Block Of Cycling Training — Torque (left) and power (right) progression over a block of cycling training

Remember you are tracking Nm of torque for the low cadence.

The same is applied to the (Hi) intensity sessions, where we track Power (Watts) for the session. The same formula applies:

Therefore if you do a 3 x 10 minute interval session, and you achieve 410W, 398W and 388 watts for the 3 respective intervals, your session average is 399 watts. When you prescribe this training session next time, you can set targets at 405-410W

Take home from the article?

Use an external monitoring system
additionally i.e. Wellness
Prescribe training based off the analysis

Inclosing, remember to keep in mind the effect of off-the-bike factors on training adaptation and performance. You need to know the athlete (or yourself) well enough to understand their subjective reporting and how that should affect the prescribed training. Consider the response to previous sessions (that is why it is best to use standardised sessions) when planning future training to ensure the appropriate level of stress is applied for the desired adaptation.

Remember to have fun on the bike, this is why you started riding in the 1^st place.

Gracias y adios!

John Wakefield is a director at Science2Sport. In addition, John works as a Performance Coach for Team BORA hansgrohe. With a successful history in motocross, his cycling focus has carried over and found success in a World Championship Title, World Tour and World Cup wins and Multiple National Titles. Find more of his articles here.

The Actual Science Of Altitude Training With John Wakefield - What Works And What Doesn'T — Coach John Wakefield. PC: Phot Fizza / Team UAE Emirates

Post Tags: Cycling, Cycling Training, John Wakefield, Mountain Biking, ScienceToSport, Wellness

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If you believe that any content appearing on a Property infringes your copyright rights, please forward the following information in writing to our “Copyright Agent”:

i. your name, address, telephone number, and e-mail address;

ii. a description of the copyrighted work that you claim has been infringed;

iii. the exact URL or a description of each place where alleged infringing material is located;

iv. a statement by you that you have a good faith belief that the disputed use has not been authorized by you, your agent, or the law;

v. your electronic or physical signature or the electronic or physical signature of the person authorized to act on your behalf; and

vi. a statement by you that the information in your notice is accurate, and a statement made under penalty of perjury that you are the copyright owner or authorized to act on the copyright owner’s behalf.

Our Copyright Agent’s address is:

Wild Air Sports

Email: [email protected]

We will review any notices of copyright infringement and take appropriate action. Inquiries that do not follow this procedure may not receive a response. Any notices of copyright infringement are subject to counter-notice as detailed below.

If you believe the content that was removed (or to which access was disabled) is not infringing, or that you have the authorization from the copyright owner, the copyright owner’s agent, or pursuant to the law, to post and use such content, you may submit a counter-notice to the address listed above containing the following information:

i. Your physical or electronic signature;

ii. Identification of the content that has been removed or to which access has been disabled and the location at which the content appeared before it was removed or disabled;

iii. A statement that you have a good faith belief that the content was removed or disabled as a result of mistake or a misidentification of the content; and

iv. Your name, physical address, telephone number, and e-mail address, a statement that you consent to the jurisdiction of the federal court in Los Angeles, California, and a statement that you will accept service of process from the person who provided notification of the alleged infringement.

After we receive your counter-notification, we will forward it to the party who submitted the original claim of copyright infringement. Please note that when we forward the counter-notification, it includes your personal information. By submitting a counter-notification, you consent to having your information revealed in this way. We will not forward the counter-notification to any party other than the original claimant.

After we send out the counter-notification, the claimant must then notify us within 10 days that he or she has filed an action seeking a court order to restrain you from engaging in infringing activity relating to the content that was removed or disabled. If we receive such notification we will be unable to restore the material. If we do not receive such notification, we may reinstate the material.

8. THIRD PARTY INDEMNITY

You agree to indemnify and hold harmless “Our Parties” (as defined below) from and against any and all “Losses” (as defined below) that may arise in connection with: (i) your use of the Properties in violation of these Terms; (ii) User Content provided by you; or (iii) any actual or alleged violation or breach by you of these Terms. “Our Parties” means Wild Air Sports and its officers, directors, employees, parents, partners, successors, agents, distribution partners, affiliates, subsidiaries and their related companies. “Losses” means claims, liabilities, losses, damages, obligations, costs and expenses (including reasonable attorneys’ fees and costs). You agree to cooperate fully with us in the defense of any claim that is the subject of your obligations hereunder.

9. WARRANTIES; LIABILITY

A. YOU EXPRESSLY AGREE THAT USE OF OUR PROPERTIES IS AT YOUR SOLE RISK AND THAT YOU WILL BE SOLELY RESPONSIBLE FOR ANY DAMAGE ARISING FROM DOING SO. WE ARE NOT RESPONSIBLE FOR THE ACTIONS, CONTENT, DATA, OR INFORMATION SHARED BY THIRD PARTIES. OUR PROPERTIES (INCLUDING SOFTWARE) AND ALL ASSOCIATED CONTENT ARE PROVIDED ON AN “AS IS” AND “AS AVAILABLE” BASIS WITHOUT WARRANTY OF ANY KIND, EITHER EXPRESS OR IMPLIED. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DO NOT MAKE ANY COMMITMENTS ABOUT ANY CONTENT WITHIN OUR PROPERTIES, ANY SPECIFIC FUNCTIONS OR THE RELIABILITY, ACCURACY, SECURITY, TIMELINESS, NON-INFRINGEMENT, OR AVAILABILITY OF OUR PROPERTIES OR ANY ASSOCIATED CONTENT TO MEET YOUR NEEDS. TO THE FULLEST EXTENT PERMITTED BY LAW, WE DISCLAIM THE WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR THOSE ARISING OUT OF A COURSE OF DEALING OR USAGE OF TRADE, AND ALL OTHER IMPLIED WARRANTIES.

B. WHEN PERMITTED BY LAW, OUR PARTIES WILL NOT BE RESPONSIBLE FOR LOST PROFITS, REVENUES OR DATA, FINANCIAL LOSSES OR INDIRECT, SPECIAL, INCIDENTAL, CONSEQUENTIAL, EXEMPLARY OR PUNITIVE DAMAGES. TO THE EXTENT PERMITTED BY LAW, THE TOTAL LIABILITY OF OUR PARTIES FOR ANY CLAIMS UNDER THESE TERMS, INCLUDING FOR ANY IMPLIED WARRANTIES, IS LIMITED TO THE AMOUNT THAT YOU PAID US TO USE THE PROPERTIES (OR, IF WE CHOOSE, TO SUPPLY YOU WITH THE PROPERTIES AGAIN).

BY ACCESSING THE PROPERTIES, YOU UNDERSTAND THAT YOU MAY BE WAIVING RIGHTS WITH RESPECT TO CLAIMS THAT ARE AT THIS TIME UNKNOWN OR UNSUSPECTED, AND IN ACCORDANCE WITH SUCH WAIVER, YOU ACKNOWLEDGE THAT YOU HAVE READ AND UNDERSTAND, AND HEREBY EXPRESSLY WAIVE, THE BENEFITS OF SECTION 1542 OF THE CIVIL CODE OF CALIFORNIA, AND ANY SIMILAR LAW OF ANY STATE OR TERRITORY, WHICH PROVIDES AS FOLLOWS:

“A GENERAL RELEASE DOES NOT EXTEND TO CLAIMS THAT THE CREDITOR OR RELEASING PARTY DOES NOT KNOW OR SUSPECT TO EXIST IN HIS OR HER FAVOR AT THE TIME OF EXECUTING THE RELEASE AND THAT, IF KNOWN BY HIM OR HER, WOULD HAVE MATERIALLY AFFECTED HIS OR HER SETTLEMENT WITH THE DEBTOR.”

A general release does not extend to claims that the creditor or releasing party does not know or suspect to exist in his or her favor at the time of executing the release and that, if known by him or her, would have materially affected his or her settlement with the debtor or released party.

C. YOU AGREE THAT ANY CAUSE OF ACTION ARISING OUT OF, RELATING TO, OR IN ANY WAY CONNECTED WITH ANY OF OUR PROPERTIES OR THESE TERMS MUST COMMENCE WITHIN ONE (1) YEAR AFTER THE CAUSE OF ACTION ACCRUES; OTHERWISE, SUCH CAUSE OF ACTION SHALL BE PERMANENTLY BARRED. THIS PROVISION IS NOT APPLICABLE IN NEW JERSEY.

These Terms shall be construed in accordance with the laws of the State of California without regard to its conflict of laws rules. Any permitted court legal proceedings against one of Our Parties (i.e., those not subject to Mandatory Arbitration, as provided below) that may arise out of, relate to, or be in any way connected with our Properties.

10. DISPUTE RESOLUTION & MANDATORY ARBITRATION

(A) We each agree to first contact each other with any disputes and provide a written description of the problem, all relevant documents/information and the proposed resolution. You agree to contact us with disputes by contacting us at Contact Us. We will contact you based on the contact information you have provided us.

(B) If after 30 days the parties are unable to resolve any dispute raised under the previous provision, the dispute may only be submitted to arbitration consistent with this Section. We each understand that either of us would have had a right or opportunity to litigate disputes through a court and to have a judge or jury decide their case, but we are instead voluntarily choosing to have any disputes resolved through binding arbitration.

(C) We each agree that any claim or dispute between us, and any claim by either of us against any agent, employee, successor, or assign of the other, including, to the full extent permitted by applicable law, third parties who are not signatories to this agreement, whether related to this agreement or otherwise, including past, present, and future claims and disputes, and including any dispute as to the validity or applicability of this arbitration clause, shall be resolved by binding arbitration administered by the JAMS under its rules and procedures in effect when the claim is filed. The rules and procedures and other information, including information on fees, may be obtained from JAMS’ website (www.jamsadr.com) or by calling JAMS at 949-224-1810.

(D) We are entering into this arbitration agreement in connection with a transaction involving interstate commerce. Accordingly, this arbitration agreement and any proceedings thereunder shall be governed by the Federal Arbitration Act (“FAA”), 9 U.S.C. §§ 1-16. Any award by the arbitrator(s) may be entered as a judgment in any court having jurisdiction.

(E) Exception to Arbitrate. We each agree as follows: (i) either of us may bring qualifying claims in small claims court; (ii) to the extent state law permits either of us to seek injunctive or other equitable relief outside of arbitration, we each agree that such actions will be brought exclusively in the U.S. District Court for the Southern District of California or state court located in Los Angeles. we each consent and submit to the personal jurisdictions of these courts; and (iii) as set forth below, we each agree that any arbitration will be solely between you and Our Party, not as part of a classwide claim. If for any reason any court or arbitrator holds that this restriction is unconscionable or unenforceable, then our agreement to arbitrate doesn’t apply and we each agree to resolve the dispute in court.

11. NO CLASS ACTIONS

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO PURSUE DISPUTES ON A CLASSWIDE BASIS; THAT IS, TO EITHER JOIN A CLAIM WITH THE CLAIM OF ANY OTHER PERSON OR ENTITY, OR ASSERT A CLAIM IN A REPRESENTATIVE CAPACITY ON BEHALF OF ANYONE ELSE IN ANY LAWSUIT, ARBITRATION OR OTHER PROCEEDING.

12. NO TRIAL BY JURY

TO THE EXTENT ALLOWED BY LAW, WE EACH WAIVE ANY RIGHT TO TRIAL BY JURY IN ANY LAWSUIT, ARBITRATION OR OTHER PERMITTED PROCEEDING.

13. AMENDMENTS; ASSIGNMENT

You agree that we may update these Terms at any time, and it is your obligation to check for updates. Updates do not apply retroactively. You may not assign these Terms or assign any rights or delegate any obligations hereunder, in whole or in part.

14. MISCELLANEOUS

A. Except as provided in these Terms, these Terms constitute the entire agreement of the parties with respect to the subject matter hereof and supersedes all prior or contemporaneous written or oral agreements between the parties with respect to the subject matter hereof. We reserve the right to provide you with operating rules or additional terms that may govern your use of our Properties generally or any unique aspect (“Additional Terms”). For instance, we may provide you Additional Terms relating to the cancellation or returned to an Order (see Section 6 above). To the extent any Additional Terms conflict with these Terms of Use, the Additional Terms will control.

B. Other than as set forth herein, these terms do not create any rights in favor of any third party. Our failure to take action to enforce our rights does not mean that we give up those rights or cannot take such action in the future. Our Properties may integrate, be integrated into, or be provided in connection with third-party websites, services, applications, platforms, and/or content (“Third-Party Solutions”). We do not control any Third-Party Solutions or any provider of such Third-Party Solutions (“Third-Party Providers”). If your access to any of our Properties is dependent on a Third-Party Solution (for example, accessing our application using an Apple iOS, Android, Microsoft Windows-powered device or gaming platform), then the applicable Third-Party Provider (for example, Apple Inc., Google, Inc. or Microsoft Corporation), shall be a third-party beneficiary of these Terms. However, no such Third-Party Provider is obligated to you under or otherwise a party to these Terms. Further, you agree to comply with, and your use of our applicable Property is conditioned upon your compliance with, all terms and conditions applicable the Third-Party Solution (for example, Apple and Android App Store terms). You represent to us that you have read and agreed to all such Third-Party Provider terms.

C. If you access the Properties from locations outside of the U.S. you do so on your own initiative and at your own risk, and you are solely responsible for compliance with local laws, if and to the extent local laws are applicable.

D. If a provision in these Terms is found to be illegal or unenforceable, that provision shall be removed from these Terms and the remaining provisions of these Terms shall remain in force.

E. At any time and for any reason or no reason we may restrict, suspend or terminate your access to the Properties, terminate your Account, and add, remove or modify functionality.

F. When using our Properties, you agree to comply with all applicable laws and regulations.

G. You agree to fully cooperate with us to investigate any suspected or actual activity that is in breach of these Terms.

H. Our Properties may link or contain links to other websites maintained by our licensors, affiliates and/or third parties. We do not operate, control or necessarily endorse the content found on these third-party websites. You assume sole responsibility for your use of third-party links and any content posted on third-party websites.

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