![]() ![]() These systems can recharge, regenerate, and fluctuate significantly. The aerobic system is Functional Threshold Power (FTP), the glycolytic system is Functional Reserve Capacity, and the ATP-PCr system is maximum power (Pmax). In WKO4, TrainingPeaks’ proprietary training software, the energy systems are referred to (or measured) by terms that describe their functional characteristics or their limitations. As you can see, each system contributes at a different rate over time. The chart below shows how these relate over time at maximal exercise duration. However, they also contribute most significantly at their most effective duration. Each energy system is at work almost constantly, and they blend together. There are three energy systems, two of which are anaerobic and one of which is aerobic. In cycling and triathlon, proper application of specificity allows coaches to tailor workouts not to exacting scenarios, but to individual energy systems. An example of this in triathlon is that a coach prescribes 1 hour of running, but fails to specify a pace, effort, or intensity at which to run.īoth examples above illustrate failures to understand the physiology of endurance training and adaptation. Specificity is also misused when it’s not specific enough. Is this a bad workout? No, it simply misunderstands how physiology and training work. An example of this in cycling is when a coach sees that a client’s target race includes 4 circuits with a 1.34km climb at 5.5% gradient and subsequently requires an athlete to complete 4 repeats of an effort on a climb of 5-6% for 1-1.5km. One way specificity is misused, ironically, is when it’s overly specific. Specificity is incredibly important, and it’s one of the key components in planning a training and practice plan, but it’s often applied to training programs incorrectly. You wouldn’t expect to get better at doing pull-ups by jogging, for example. ![]() In simple terms, specificity means: doing work, practice, or training that matches the demands of the sport in which you are participating. If you’ve ever taken more than a cursory interest in exercise training, coaching, or physiology, you’ve most likely heard the term specificity. ![]()
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