Performance...

... Responsibilities and key indicators

Given it's nearing the end of the road season for many, it seems a reasonable time to consider reflecting back on the season in general terms.

Did you achieve the goals that you set out at the beginning of the year? How did training and racing pan out for you? Perhaps you exceeded your own expectations or just coped really well when faced with adversity. Either way, there is undoubtedly plenty to reflect on with lessons that can be learned for next year and successes carried forward as solid foundations to build on.

A recent article written about triathlon made me think of cycling similarities and no doubt there are cross-overs to others sports as well. It discussed Appearance vs. Performance and the fact that many triathletes would appear to be more focussed on their appearance than their performance and in so doing are obsessed with their body and their weight and therefore with nutrition. You might say that many sportspeople fit into this category; many of us are obsessed about something!



A useful fact to remember!

This article and a recent Power feature in Cycling Monthly raises the pertinent topic of Performance and Performance Goals; just what is our focus and how easily do we get carried away?! The ultimate question might therefore be are we being as efficient as we can be with what we have available?

That same article in Cycling Monthly had some staggering statistics in terms of power meters. Bryan Taylor, president of Power Meter brand Verve Cycling, had shared some data that he had collated from those taking part in the Haute Route (marketed as one of the toughest cyclo-sportives in the world).

• Less than 50% of those riding were coached
• However, more than 50% of the riders had a power meter
• Less than half of those with a power meter had done an FTP test and some didn't know what FTP was

Perhaps of most surprise was the revelation that some hadn't done anything with the data generated from their power meter - it was merely used as a 'live feed', they had never uploaded it to study in more detail. Although power meters are becoming far more affordable, they are still an expensive accessory for the sole use of glancing at an occasional live number.

If riding with power helps to pace a ride in real time then you might say that there is nothing wrong with that... However, arguably to understand using power for pacing, this would be best preceded by an FTP test and at least some data tracking. There is far more to riding with power than just fixing a power meter to your bike! Perhaps this is one of the biggest areas where performance gains can be made - really understanding your power numbers and what they mean. Whether you are coached or self-coached there is individual responsibility to delve into those numbers and read around the subject.

Bryan makes a very valid point that "averages are not good enough for anything in life and certainly not for measuring your power".

In time trialling it is probably the opposite; it can be very easy to get hung up on the power numbers and data analysis and we often need to remind ourselves that it's good to ride on feel sometimes. It's important to have some balance amongst all the numbers and structure and schedule some sessions where the main objective isn't to be fixated on the power numbers displaying on your handlebars!

If you have made the investment in the technology, whether that is power, a training package etc. then don't forget that it will only ever be as a good as it's operator/user. You need to know why you are using it, what you are looking for and how to integrate this into your training programme. Otherwise employing the services of a good, understanding coach who is prepared to help you get to grips with the basics is essential.

Measure, Don't Guess

The concept of performance goals and ultimately performance is often driven by spending money. People will part with lots of hard earned cash to shave a few grams off their bike, or buy yet another wheel or wheel combination because it's faster than what they already have. Often with some application and determination far greater rewards can be reaped by honing in on the basics - sleep, appropriate fuel for the training you're doing, good hydration and intelligent training.

By intelligent training I mean not blindly following a programme because you've paid for it but listening to your body, looking at your data and mapping progress or lack of against both your wider goals and what you are doing to get there. Question yourself or your coach if things aren't going as you had envisaged, don't be an idle passenger in the journey towards your own goals. We spend far more time in the process than what we are working towards, if the process isn't right (or enjoyable), then it is unlikely that the outcome will be either.

So, are you firmly in the driving seat? Pen and paper, iPad or any other device at the ready to capture your thoughts and reflections? Great! Perhaps make some notes, in two columns:

• Things that went well
• Things that didn't go so well

You may then find you can further subdivide this list:

• Things that I can solve
• Things that I need some assistance with

Or even:

• Performance I can purchase with money
• Performance that I need to create from within myself

You can probably attach some learning points to these or reinforce what clearly worked for you for future use.

What can YOU improve upon and what do you WANT or NEED help with? These might be subtly different in that you might WANT to improve upon your position but should this be a priority and in order to ride a more aerodynamic position, do you NEED better flexibility or core strength first? You may be better served by spending time on your body rather than money on equipment. It is very easy to get carried away with all the bells and whistles!

Would you be better working on the basics, such as quality structured training to improve your power and eating the right foods to reduce your weight before starting to look for those marginal gains. A good analogy is baking a cake. Do you really need to worry about the icing on the top if you don't have any eggs in the mixing bowl?

Map these areas for improvement against your next season goals and you should be on the way to working out what is realistic... Look to nail the basics in world class fashion!