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Help
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Maximum Power (MP) Test
You should carry out this test several times during the season. The evolution of your data will give a good indication of your progress and will allow to precisely guide your training.
Ideally you test yourself when fully recovered - at the end of a regeneration phase. The test duration varies in between 20 seconds and 32 minutes. When to test and which duration is appliccable specifically to you and your goals will be inbedded into your training plan.
Test under one minute are used to determine your aenerobic capacity. To determine your aerobic capacity instead, a duration of at least 4, but better 8 or 16 minutes is needed. The longer the test duration is, the better it can be used to project your endurance potential.
The accuracy of the test increses with the gradient. The lower the average speed is the better. For longer climbs (>4 min) your climb should be steep enough as to not allow you to exeed 15 km/h (9.5 m/h) at full capacity.
Note: Repeat your MP test several times during the season using preferably the same climb. In this way you minimize inaccuracies.
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Speedcalculator
With the Speedcalculator you can determine how your position and the equipment you use influence your speed. Therefore you first need to choose whether you want to calculate the power expense at a given speed or the other way round (through the drop down menu at the top left). You then need to choose in between a flat or a hilly profile.
By comparing the two forms next to each other you can examine the influence of even the smallest change. What for example if your bike would be 2 lbs (1 Kg) lighter..?
Rider data:
Enter the average speed or the average power (Powercalculator) for the given distance.
If climbs are included you need to specify the distance as well as the elevation. The more the gradient is steady the more the calculation will be accurate.
Enter the riders weight fully dressed (incl. shoes, helmet, glasses, gloves, etc.)
Choose the cwA- value. The cwA value is the result from the cw-factor (drag coefficient) plus the frontal area of the rider and is expressed in square meters. The cwA value describes the aerodynamic quality of the rider and depends mainly of the riders position and his size. The cwA value is the liming factor generating resistance at elevated speed. At 25 m/h (40 km/h) 85% of the total resistance is given by the air that needs to be fended.
Estimation of cwA values 155 - 165 lbs (70 - 75 Kg) rider weight:
extreme TT position cwA = 0.2
triathlon position cwA = 0.25
hands on drops cwA = 0.3
hands on hoods cwA = 0.35
hands on flat bar cwA = 0.45
Environment data
The air density (kg per cubic meter) defines the air resistance and is temperature and altitude dependent. The following values are valid at 68 degrees (20 degrees Celsius):
Sea level rho = 1.142
1640 feet (500 m) above s.l. rho =1.088
3280 feet (1000 m) above s.l. rho =1.036
4900 feet (1500 m) above s.l. rho =0.986
6550 feet (2000 m) above s.l. rho =0.938
The surface choice influences the rolling resistance.
Equipment data
Enter the weight of bike in its ready to ride status (incl. water bottle, tools, etc.) and select the equipment from the dropdown menus. The aerodynamic data is courtesy of Tour Magazine who tested the equipment in the wind tunnel at the university of Lyon (France). Your wheel is not listed? You can approximate it fairly well by choosing a wheel with similar rim profile and spoke count.
Using the tube profile coefficient you can include into the calculation an eventual specific aerodynamic build of your frame.
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Calculate Training Zones
Training Zones can be defined in several ways - based on heart rate, output (speed for runnders and power for cyclist) or by perceived exertion. The most common way is the definition of heart rate zones.
The calculation is based on either the maximum heart rate or alternatively starting from the anaerobic/aerobic threshold (also called lactate threshold or LT). -
2PEAK offers tools for the exact definition of your zones. Please note that training zones are not irrefutable static parameters, but they rather evolve with an change in fitness.
Despite all the number magic, it is important to not rule out your body signals. It can be said, that most people train at to high average intensity, but then fail to train hard enough when peak loads are due, which lead to a less then effective training. Therefore it is important to develop a good feeling for what is defined as base endurance, high endurance and peak load:
Recovery Zone Z1:Is uniquely designed as an active recovery measure after intensive work outs or races. Ride very relaxed without any feeling of effort.
Base Endurance Zone Z2:This is the main training zone. Here you build your base and build the fundament for bigger jobs. The speed is so low as to allow for an easy conversation in longer sentences. The perceived exertion is low, you do not need any particular motivation. You should be able to ride the whole day at this level.
High Endurance Zone Z3:This zone can almost be neglected and if at all, should only account for a very small part of your training to avoid a permanent lactic buildup. Too much training in Z3 puts the brakes on the development on higher levels. This is one of the most common error beginners tend to make. Make sure you keep it total share well under 10%.
Threshold Zone Z4:Intensive riding. Here you need motivation to produce a good power output. Breathing is intensive, but there is still some room to go faster. The perceived exertion is not at the highest level yet. You should do a thorough warm up, but then your legs should turn smoothly and powerfully. The heart rate gives you (after the warm up) a good gauge. If you ride a consistent high pace and your heart rate stagnates, then your are riding at your lactate threshold. This point is by definition located in the middle of the Threshold Zone.
Max Effort Zone Z 5:Show time now! No half measures here. Peak effort, means produce your maximum effort being highly motivated. Important: The power output is very dependent from the duration. In between 6, 20 and 60 seconds lies a massive spread of both the actual power output and the perceived duration.
Short intervals up to 20 seconds will be performed as a full-blown sprint. Full bore from beginning until the 20" mark. Intervals of one minute or more need to be planned well, so to be able to keep the same top level output until the last second. To succeed you need some experience and plenty of motivation to complete the effort at the true peak output. Total overexertion inside the interval time frame is the goal (same as in a time trial). For training in the Peak Effort Zone a power measuring device (such as an SRM crank or a Power Tap hub) is a better tool to gauge your effort then heart rate, because of its inherent lag during short efforts.
Anaerobic/Aerobic Threshold (LT)
Your heart rate at the anaerobic/aerobic threshold (or Lactate Threshold) is the best measure to define your training zones, since the High Endurance Zone can be defined quite accurately: your LT marks the exact mid point of your High Endurance Zone. Under it there lies the aerobic threshold, above it the anaerobic threshold. The LT describes the point at which your body goes beyond the oxygen balance producing from this point on more lactate that it can remove under the given effort. Typically this point is attained at a level of 4 mill mol lactate in the blood.
The LT can be defined with several methods: lab tests, field tests, Conconi test, time trial and max. heart rate test.
Lab Tests
Lab tests are very common and are based on taking a small blood sample at the end of every step to measure the lactate concentration.
You are asked to increase your effort on an ergo meter (stationary bike) until complete exhaustion. The method plays an important role: starting point, step size, times in each step, etc. have a big influence on the result. A comparison is only possible within tests made with the exact same method. A difficulty is also the possible variation in the days form of the athlete. Test results from the lab should be analyzed critically and validated in real world training.
Field Tests
Field tests lead, in general, to more realistic results then lab tests (overheating, bike fit, motivation), but they require a mobile measuring unit. Alternatively or in addition to the lactate method, a respiratory analysis (spiroergometer) can be performed, which would allow even deeper insights in ones body functions.
But the LT can also be approximated in a less bloody way through aConconi-Test
Once the LT has been determined, the training zones can be calculated used the formula that 2PEAK provides under "tools"
Time Trial Test
The heart rate at Lactate Threshold can also be established with a 30 minute time trial: ride 30 minutes at maximum effort and use a heart rate monitor that can save averages for splits (or laps). Warm up thoroughly and then ride the first 10 min. of the time trial at tempo focusing on the last 20 min. where you ride at your full maximum possible effort. Make sure you time your average heart rate for the last 20 min. The result is a good approximation to your LT. With the 2PEAK LT calculator you can now calculate your training zones.
Max Heart Rate
The Maximum Heart Rate is the second best way to define your training zones. The Base Endurance zone (Z2) can be determined very accurately - the definition of the High Endurance Zone (Z3) is a little more complex, since its position moves along with a subjects fitness. The LT of a elite athlete can be as close to 85-90% of his Max Heart Rate, while for untrained people it is more close to 50%.
The rule of thumb for the maximum heart rate is: HRMax = 220 minus age. This formulation is just of use for a first estimation. It could result in single cases with a divergence of 30 beats. It is therefore better to test your max. heart rate accurately.
To determine your maximum heart rate, you have to strain yourself to full capacity. Depending on what type you are, this is not always simple. Here you find instructions on how to accomplish this:
Ride or run an interval of 4-12 minutes on a gradient at your max possible speed for the given duration (MAP4 to MAP12). Make sure to sprint and give it all at the end of the interval. When crossing the finish mark, stop, take a deep breath and read your heart monitor. You should now be pretty close to your max heart rate, possibly your heart rate will still increase another 1 or 2 beats. This is because the heart rate is sluggish and lags behind your performance.
Important: Make sure to do this test only when healthy, recovered and on quite roads and most importantly, only after getting the green light to work at your full capacity by your doctor.
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Icons & Definitions
2PEAK uses the following icons to represent the single work outs within your training plan.
Training Zones
 Total workout duration in hours the critical factor to monitor your training is the time spent in the respective training zones rather then the distance. The color and the length of the dotted bar, reflects the workout intensity. Green stands for Base Endurance. This is the Zone in which you will do most of your training. Higher intensities will always be inbedded into Base Endurance work outs.
 Indoor Training
When the workout is planned indoors (feature available for selected training packages), the training intensity will be tendentially increased, while the duration is reduced.
 Recovery Zone
This Zone supports the active recovery after intense work outs (High Endurance, Peak Loads) or races
 Threshold
Threshold training will raise your Lactate Threshold and enhances your race specific endurance. Threshold training is always equal to intervals with a recovery in between them ( in this example 2 times 5 min. in the Threshold Zone).
 Max Efforts
In the Max Efforts Zone an interval could be a couple seconds to a few minutes (here 3 times 6 sec.). With these very short Max Efforts we stimulate the adaptation to sprints and fast jumps. It is important to execute these intervals at the absolute peak capacity in an all out effort. By definition: the sprint transitions to a time trial after 60 seconds (1000 m TT)
Speed work outs beyond one minute duration should be executed like a time trial - which means not with a continuous drop in power output but rather at a steady high level. For example 2 min. at 450 Watts. These longer Max Effort drills help to prepare your body and mind for the race situation.
Repetition Method
Intervals need always an warm up phase (15-20 min at least) and can then be done at any time during a work out, for example when the topography lends itself to it. 2PEAK recommends the so called Repetition Method for its interval work outs. This means that the rest in between intervals needs to last until "complete" recovery. Clue: Heart Rate 110 (lower Base Endurance) and lots of motivation for the next repeat.
During rest, choose a cadence that is appropriate for the output level and feels comfortable.
Bicycle specific work outs
Spin Exercises - You should use rather small gears and spin at a cadence of 100 to 120 rpm (revolutions per minute). A high frequency specifically develops your coordination skills and a smooth pedal stroke during the base period.
 Force Exercises - When you see this symbol, you should select a rather big gear at a cadence of 50 to max. 70 rpm. Rolling hill courses or steady climbs are especially suited for this.
Climbing or riding longer hills. ? Who does not integrate the specific climbing strain into his training, will found himself strained especially when racing centuries or bicycle marathons with elevated profiles.
Make sure you ride with a relaxed upper body holding the h-bar on the top or out of the saddle.
 Developing technique - Mastering the right skills very often gives you a bigger benefit then expensive gear or "going all out". You should specifically work on your cornering, braking and general handling skills.
 Uphill sprint
This sprint exercise improves your max. strength and the ability to accelerate. It also recruits the use of your arm and shoulder muscles.
Look for a climb with a 4-8% grade and ride out of the saddle in an all out effort.
 Downhill sprint
Take advantage of the passive acceleration given by the slope. Improves specifically your top speed and max. cadence. The gradient supports your motoric ability to spin faster than what your legs would normally give without having to apply a lot of power to the pedals. The ideal topography consists in a slope of up to 5% on a straight road with good overview and little traffic.
 Hollow sprint
This exercise is best executed when the road turns from a downhill in which you can accelerate to your max speed, back into an uphill again.
Leave your chain on the big ring and try to keep both the speed as well as the cadence when the legs start to hurt. This improves your lactate tolerance and mental strength. Mountain bikers train their ability to buffer lactic acid as they accelerate (at the start line or in single trails and technical sections) while road racers improve their ability to handle the infamous "counter-climbs".
Example
 Spin drills while climbing - This exercise represents riding hills in 3 times 10 minute intervals focusing on a high cadence.
In exercise that prescribe spin and force exercises combined, you should start off by riding at a high cadence and after this switch to riding with force.
 Stretching - Stretching should become an integral part of all your routine and follow each workout. Please focus specifically on your upper leg muscles (front - and rear) and especially your calf (they often tend to contract).
 Other Sports - This comprehends all sports such as Tennis, soccer or other ball games, other endurance sports you normally do not focus on and even gymnastics and dancing. Everything other then your endurance sport is allowed. At the beginning of the season as well as during transition periods the training will often consists of general athletics.
 Weight training - The strength training in the weight room is essential at the beginning of the season. The work should be focused on the working muscles of your endurance sport but also on muscle groups that get rather neglected during the season such as your back and the trunk in general.
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Periodization
The Training Plan runs the training based on the well-known principle of periodization developed in training physiology. This means that specific forms of load and relief follow each other in a continuous sequence. For enthusiasts and competitive athletes a ratio of 3:1 has been determined as most effective. This means that after 3 days of load, one day of relief is given (this may be an easy day or a complete day off). Usually the duration increases within a block while the intensity declines. Normally two blocks of this nature build a Micro cycle lasting one week.
Several Micro cycles in turn build a Macro cycle. Such a cycle lasts around 3 to 4 weeks on 2PEAK and is refered to as a "Period". The season consists of a preparation (or base) period and race (or peak) period as well as a transition period and slow down period.
2PEAK's periodization is divided into 3 basic phases:
Recovery, Endurance and Intensity. Your periodization is calculated taking into consideration your main races as well as the available time budget that you have defined. The spread of the available training time is directly determined by the sequence of the phases previously discussed. Specifically, volume intensive, and therefore time consuming, endurance blocks are planned in such a way as to ideally use blocks of free days that have been determined in advance. 2PEAK's approach to periodization will always analyze all of the available options and determine the optimal path in which to achieve the predetermined goal. Moving important training days around can therefore substantially influence the basics of your Training Plan.
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Document your workouts (log)
Your documentation builds the base for the dynamic training plan - it will run volume and intensity of your future training.
The fastest way to document your workouts is by clicking on the pencil icon in your day - or week view. The click will open the documentation mask. On condition that your are documenting a training that happened in the past. (You cannot document ahead future training) This also applies to the current day: a training that was scheduled for 5 PM cannot be documented at 3 PM. (please note that in order for the time functions to properly work, the correct time zone needs to be selected in your 2PEAK location selector – menu > Tools > Preferences and then option > Location-)
Logging planned training
If you activate the documentation mask by clicking on the pencil icon, you will find that the documentation is already pre-filled with your planned workout.
The interval icons document the intensity of your work out.
When the documented intensity and or volume diverge from the plan, the plan will be adjusted when re-calculated next. This process is gentle and might not be recognized right away.
Logging unplanned training
You can also document additional workouts that were not planned. To do so, simply click the + sign before the date or the pencil icon in the workout field. This data will also influence the next re-calculation of your plan.
Logging missed work outs
If you were not able to work out as planned, you click the option “did not workout” in the documentation mask, which in turn will allow a choice of description for the miss.
Upload your training data.
Uploading your biometrics to 2PEAK will speed up and simplify your logging and allows an objective analysis of your workout.
2PEAK gets more out of your training instrument! After displaying training data in sophisticated ways the service offer of other training software ends. But for 2PEAK it just got fun: by a continuous comparison of actual to plan based on the real data you upload, 2PEAK will recalculate your future training over and over again and continuously optimize it to get you totally dialed to the starting line of your peak race.
2PEAK is currently compatible with the following instruments:- Polar monitors (file format: *.hrm)
- Ciclosport HAC4 (file format: *.tur)
- Suunto T6 (file format *.sdf)
- SRM Powermeter (file format: *.srm)
- PowerTap (file format: *.csv)
- Garmin Forerunner 301 mit GPS-Daten (file format: *.csv)
+ Super simple function: The file format gets recognized automatically if the file has one of the endings above
Please note that the native analysis software of some instruments include export functions in formats that are not compatible with 2PEAK. What we use are the raw data file to minimize data loss. If in doubt you can find them by performing a search of your hard drive (using Explorer under Windows and Spotlight under Mac) of the file formats defined above. To do so enter the token as listed above into the search field.
Documenting injury or sickness
Logging a sickness phase can also be done through the documentation mask. After clicking “did not workout” you will see the red cross icon for sickness. Clicking it, you will be directed to options that allow you to take the duration as well as the planned build up after the illness into account.
Editing a saved log
If you entered the wrong duration or distance, you can simply edit your documentation by clicking on the "check" icon in the day or week view, make changes and save it again.
TIP:If you want to set the preferences of your training plan (in either the week - or the month view) you can click the “pin” icon on the top right of your calendar view.
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Periodization done right
Races are the hinges on which the planning evolves. Lance and Jan are the perfect examples. To duel each other at the highest level they basically prepare themselves for the next Tour de France as soon as the Tour has come to an end. Their focus looks ahead 11 months for the next showdown. The effective preparation lasts usually from November to the end of July - 8 months! The few races leading to the Tour are basically used as intensive training and to gauge the form, not to mention starting the psychological "war". The uncompromised will to win, gets pushed back until all cards are laid on the table the day the Tour starts.
We do not have to go as far as these Tour heroes to create our successful seasons, but some of the elements are given: we need to define when and where we want to achieve our best form. We can then stretch it over a period of 4-6 weeks. And when our peaks are far apart we can plan a two or even 3 peaked periodization (a spring summer and fall peak for example). Successful World Cup winners use this method.
At the very top only the sprinters have the chance to stretch their form over the whole season. Alessandro Petacchi has just proven that he can win stages on all of the biggest tours during the season (but then he didn't finish one...).
Apart from this exception it has been proven that top performances are best achieved peaking for top fitness.
2PEAK achieves this calculating each work out backward from a given main race. These main races mark the seasonal peaks and get specifically prepared over a period of 4 weeks before - and a week after the most important races.
This specific approach is used to hone the form to the max.
Characteristically to this is an endurance block- usually containing the longest workouts during of the season, followed by an intensity block with less volume but the highest demand to quality work.
This phase ends about 10 days before the planned peak. Now it is time to taper. The goal now is to allow your body to totally recover from the prior training stress and add another stone to the build. This will ensure pinnacle condition. If instead you get nervous and attempt to add other hard workouts you will waste precious substance and will not get to the starting line fully "loaded".
After the peak, now the goal is to recover well and then to maintain the hard earned form as long and as well as possible. For example by adding one or more B-races. B- races are a new category within 2PEAK, which up to now we called training races. They differ from the main races in that they get prepared only within the micro cycle (4 days ahead and 2 days after).
You can plan as many B-races as you like. But, here as well, it would make sense to limit them to 3-4 races after the main races.
These races that you plan mainly as ideal intensity training under race circumstances will from now on not affect the micro cycles anymore. This means that training races will be included and treated as intensive training and as such will not be prepared for specifically. Therefore they should be ideally included into your intensity phases that respect the logic of your periodization.
All 2PEAK races in summary:
Main Races:
D-Day! Here is when it counts. Main Races are the hinges of your periodization and require 4 weeks of specific preparation ahead and one week after the race. Main races should be selected carefully 1-2 peaks a season are enough.
B-Races:
Important races but with a lower priority than main races.
B-Races are prepared 4 days before with recovery within 2 days after the race. They are ideally planned the weeks after a main race but at least 4 weeks before the main race in order to not put at risk the preparation for your main race.
Training Races:
The name says it all: Training races are used as intensive work outs in a race environment and do not affect the structure of your training plan. The days, which contain training races, are treated as a normal workout in your plan. A win does not need to be out ruled (sprints!) but they are not the primary objective.
So how does good season planning look in practical terms? It starts with defining the first peak (main race), when entered, you recalculate the plan. If you now go to the year view you see the structure of your periodization with all the planned intensity phases.
Ideally you now plan your training races in the intensity phases ahead of your main race. Now you enter the B-races ideally in the weeks after the main race. Training camps should end 6 weeks before a scheduled main race at the latest. You can structure your endurance phases most effectively if you manage to schedule some free days from work you might have adjacent to a weekend so to prolong it- this is done by planning "free days to train". Of course 2PEAK will also take into account the holidays you marked as "reserved for training".
The more you can take these guidelines into consideration, by scheduling your races, free days and training camps as outlined, the better. Regardless, thanks to its ongoing DYNAMIC planning, 2PEAK will always calculate the most efficient path to your peak performance around all parameters you have defined and eventual obstacles that might be in the way.
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Swim Glossary
© Copyright: Gunther Frank, Koordinative Fähigkeiten im Schwimmen 2002
Tree trunk paddle Gliding forward with hands prescribing an '8' figure at the side of the hip. The movement is induced by the wrist.
FD Face down position
Break-Swimming Swim with constant short breaks in pre-determined inetervals.
BS Breast Stroke
Breast-Jumps Similar to dolphin jumps: a breast stroke is executed barely under the water surface before diving back down to the buttom of the pool.
KK Kick
Butterfly Butterfly or dolphin with BS legs
Body-Roll Rotating along your body main axe
BF Butterfly
Dolphin rolling After each stroke pausing at the end of the push phase. The start of the under water phase starts from resting arms (also insert two leg strokes during the pause)
Dolphin jumps push off from the pool buttom supported by an arm stroke. A second arm stroke above water to propel forward and back down to the buttom of the pool.
Dorsal „orientated to the back“, here used mostly as the back of the hand.
Third-stroke Breathing every third stroke
One armed Swimming with jst one arm at the time while the other is passive and held in different positions.
Duck-swim used in with dolphin, crawl, and back by limiting the stroke to the push phase.
Flipper famous tv-dolphin. figuratively used here to stay above water by using just the dolphin leg stroke.
Fifth The fifth and allegedly fastest swim technique, a combination of crawl with back stroke with dolphin kick. Repeatedly rotate 360° from belly down to belly up and back belly down. One arm always pulls twice, meaning that when you use your left arm to rotate from the back to the front, the right arm stays trailing while the left arm pulls a second time while in facing belly down, etc.
Footward Feet point in swimming direction
Gliding Swim with an extended gliding phase without interrupting the continous flow of the movement.
Chicken style BF-BS-CR-BC "Hang" your thumbs into your arm pits and swim with just the upper arms.
Dog style Arms are pulled only up to the height of the shoulder. Usually done with head above water.
Headward Head shows in swimming direction.
CR Crawl stroke
Crawl under water Arms are brought forward under water. Breath by rotating the head.
Wall-Swimming You swim that close to the wall such as the wall becomes an aid in forcing to keep ellbows high etc.
Motoric Sum of all consciously controlled movements. br>
Hands dragging bring your arm forward while dragging your fingertips over the water.
Mississippidampfer Hierbei werden die Unterarme senkrecht und ellipsoid unter der Brust bewegt. Die Ellbogen werden außen gehalten
Paddeln Aus dem Synchron-Schwimmen; kopfwärts: RL, die Hände sind neben/unter der Hüfte und bewegen sich im Achterkreis, die Handgelenke führen die Bewegung an; fußwärts: RL, die Hände sind neben/unter der Hüfte und bewegen sich im Achterkreis, die Fingerspitzen führen die Bewegung an. Siehe auch: Baumstamm-, Russisch-, Torpedo-Paddeln
Paddels oval-shaped plastic disks which are fastened under your hand by rubber straps. They are uses for specific hand drills or to increase the water resistance during the pull (strength training)
Palmar Die Beugung im Handgelenk zur Handfläche hin
Progressiv Stufenweise, fortschreitend, steigernd auf die Dynamik eines oder mehrerer Zyklen bezogen
Ratrapp „Beinahe-Wechselzug“. Diese Form ist in ihren Ablauf zwischen Wechselzug und Gleitzug anzusiedeln
Regressiv Zurückschreitend, zurückgehend, nachlassend auf die Dynamik eines oder mehrerer Zyklen bezogen
Rhythmus-De-Rü-Br-Kraul nach 2, 3, 4 oder fünf Zügen wird am Ende der Druckphase eine Pause eingelegt. Die angegebene Zugzahl wird progressiv geschwommen. (Hinweise des Rollens beachten)
RL Rückenlage
Rollen-De-Rü-Kr Es ensteht eine Pause nach jedem akzentuierten Armzug. Das Gesicht befindet sich im Wasser, und es werden bei Rücken und Kraul in der Pause vier bis sechs (De ein bis zwei) Beinschläge durchgeführt. Der Kopf darf erst zum Einatmen gedreht (gehoben) werden, wenn die Hand das Wasser verlässt
Rollen siehe Body-Roll
RÜ Rücken-Schwimmen
Rücken-rückwärts RL, die Arme schwingen von oben über Wasser zu den Oberschenkeln und drücken unter Wasser wieder nach oben. Schwimmrichtung ist fußwärts
Russisch-Paddeln Eine Erweiterung des Scheibenwischers. Die Arme beschreiben (etwa unter dem Kinn) diagonal nach vorne unten, von den Fingerspitzen ausgehend, eine liegende Acht. Die Hände sind dabei leicht palmar gebeugt
Scheibenwischer Die Unter- und Oberarme befinden sich, im rechten Winkel gebeugt, senkrecht auf Schulterhöhe. In dieser Position werden nun lediglich die Unterarme hin- und herbewegt. Im Brust- und De-Schwimmen gleichzeitig, im Kraul wechselseitig
Schere Ein asymmetrischer oder ungleichmäßiger Beinschlag im Brust-Schwimmen
Souplesse Kommt vom Radsport und bedeutet, dass selbst bei allerhöchster Anstrengung der Wechsel zwischen Spannung und Entspannung in der Muskulatur optimal abläuft
Spital-Rü-Br-Kr es wird mit einer Hand der gegengleiche Fuß gefasst und so geschwommen
Sprudel/whirl Beinschlag im Sitzen (Beckenrand/Treppe) und Gleiten in der RL, wobei das Wasser wie aus einem Sprudel/whirl nach oben quillt
Tandem-De-Rü-Br-Kraul A und B schwimmen gemeinsam eine Technik. B hält mit beiden Händen die Füße von A und schwimmt Beinschlag, A nur Armzug
Tauch-De-Rü-Br-Kraul Tauchend unter Wasser wird die entsprechende Schwimm-Technik ganz normal und korrekt geschwommen, d. h. bei De, Rü, und Kraul werden die Arme über dem Körper in die Ausgangslage gebracht
Wasserball-De-Rü-Kraul Schwimmen der vorgegebenen Technik mit erhobenem Kopf
Wassertreten wechselseitiger Brust-Beinschlag, wobei die Füße annähernd eine Kreis beschreiben
Wechselzug-Rü-Br-Kraul (ehemals Abschlag) beim Wechselzug holen sich normalerweise die Arme vorne ein (nicht die Hände aufeinander schlagen, sondern bei Rücken und Kraul schulterbreit eintauchen)
Wechselzug hinten dito, die Arme holen sich hinten ein
Wirkungsgrad Das Verhältnis von der in äußere Arbeit umgewandelten Energie zur aufgewandten Energie
Zipper CRPicture unzipping a zipper with your fingers gliding along the side of your body from where the hand exits the water to your arm pit
http://www.faculty.sbc.edu/mcalarco/Popov.mpeg
http://www.faculty.sbc.edu/mcalarco/hackett1.mpeg
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Automated interval detection
When you upload your data (heart rate, power or speed) the files get automatically scanned for intensity structures (silver training package and higher, upgrades available for smaller packages) and found intervals get marked. Then they get automatically transcribed to your training log. This also saves you time, while you keep the freedom to amend or even overwrite the findings (in case the data was defective). Equally innovative is our actual to plan comparison, which in combination with the detected intervals allows you to improve your next workout by adding quality miles. Even your training volume is compared to the plan and displayed to you for a total but easy overview of how you did.
The intervals we detected and logged are subsequently used to recalculate and update your future training. You can be sure that your plan always dynamically reflects your current form and the most efficient path to attain your goal.
Example 1: Power intervals on a climb
Power based Interval detection: the interval scan finds two Z3 and two Z4 intervals in this workout and marks them. The accentuation corresponds to the coloring of the training zones. Please note that short Z5 spikes are not recognized as intervals. It is not helpful interval training as this stresses result from scattered spikes in the topography. In the box below with the “Actuals” to “Plan” comparison, the real data gets compared with what the workout goal was.
Example 2: Z5 power intervals on the trainer
Example of a typical interval workout on the trainer with clearly marked Z5 intervals, as they can only be performed and measured with a powermeter.
Example 3: Heart rate based interval detection
Heart rate based interval detection: a smoother graph, such as above, is typical for heart rate data curves. Longer intervals can be more easily found than short spikes. Intervals with a similar length get grouped together and represented with their average value. This helps for an easier overview.
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