Real Data: Result pro

Power Profile Baseline Analysis

Power Profile Baseline Analysis

Welcome to the Power Profile Baseline Analysis, an essential tool curated by Coach David, the Head Coach at CIS Training Systems Cycling Program. This report provides a deep dive into your current cycling performance, highlighting strengths, identifying areas for improvement, and offering actionable recommendations to help you achieve your competitive goals for 2025 and beyond.

General Observations

Over the past year, you have demonstrated remarkable progress, advancing from Category 5 to Category 3 in just one season. This achievement highlights your potential as a competitive cyclist. However, sustaining this momentum requires refining specific areas of your training. Below is a summary of your current performance and recommendations for future growth.

Highlights:

  • Strengths: Exceptional explosive power with a Pmax of 1,808 watts, positioning you as a leading sprinter.
  • Progression: Advancing two categories in one year underscores your natural aptitude and dedication to improvement.

Performance Metrics

Performance metrics serve as the foundation for identifying opportunities for growth. Each metric offers insights into your physiological capabilities and how they align with your goals as a cyclist.

Metric Current Value Notes
Functional Threshold Power (FTP) 294 watts A solid benchmark for Cat 3 racing. Goal: 310–320 watts.
Peak Power (Pmax) 1,808 watts Highlights exceptional sprinting ability.
VO2 Max 53 ml/kg/min Requires improvement to sustain high-intensity efforts.
Time to Exhaustion (TTE) 40:01 minutes Needs development for prolonged threshold performance.
Functional Reserve Capacity (FRC) 29.4 kJ Demonstrates solid anaerobic capacity.
Stamina 73 Moderate endurance. Goal: Improve to 80+.

Energy System Overview

A cyclist’s performance is powered by multiple energy systems working in synergy. Your analysis focuses on optimizing three core areas:

Energy System Focus Area Notes
Endurance Training Develop aerobic capacity and stamina. Focus on Zone 2 rides to enhance long-term endurance.
Threshold Power Extend TTE and raise FTP. Target sweet spot and threshold intervals.
Anaerobic Power Build explosive sprint ability. Incorporate short VO2 Max intervals and sprints.

Training Recommendations

Based on your current metrics, the following structured training plan will guide your development:

  • Base Phase (Dec–Feb): Build aerobic capacity through Zone 2 rides, cadence drills, and sweet spot intervals.
  • Build Phase (Mar–May): Focus on improving FTP and VO2 Max through threshold intervals and over/under sessions.
  • Peak Phase (Jun–Aug): Simulate race conditions and refine skills with tapering for optimal performance.

Case Study: Santiago Pelaez – Metrics-Based Coaching in Action

In just 97 days, Santiago Pelaez, a Category 1 cyclist, achieved a transformation unheard of at his level. By leveraging CIS Training Systems’ metrics-driven coaching, we unlocked gains that turned potential into dominance.

Key Improvements:

  • Peak Power (Pmax): Increased by 17.24%—from 1384 watts to 1622 watts, transforming his sprints and surges into race-winning weapons.
  • VO2 Max: Boosted by 6.06%, from 66 ml/kg/min to 70 ml/kg/min, giving him the endurance to thrive in long climbs and breakaways.
  • 60-Minute Power (MFTP): Improved by 9.97%, from 341 watts to 375 watts, making sustained efforts a strength instead of a limiter.

How CIS Training Systems Will Support You

At CIS Training Systems, our Metrics-Based Coaching approach combines advanced data analysis with personalized support. Here's how we will help you:

  • Custom TrainingPeaks Plans: Tailored weekly schedules with clear objectives.
  • Cadence Development: Improve pedaling efficiency with drills focused on neuromuscular coordination.
  • Regular Feedback: Continuous performance reviews to adjust and optimize training.

Are you ready to take the next step and achieve your goals?

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