One of the excellent outcomes of taking the CCP course is an understanding of the structural foundation of assessment. OPEX uses the terms Body - Move - Work to create the structure used when a coach interacts with a client. These blog posts will be about my journey in applying foundational principles. So a few upfront comments are probably in order: I am a 61 years old male in reasonably good health. I have been exercising off and on my entire life, but I got serious regarding exercise about eight years ago and have been consistent ever since. My reason for taking CCP was my frustration with the fitness industry. Specifically, the inability to connect with someone who could or would design a specific program for me — taking into account my behaviors, nutrition, and exercise. These things play a roll in function, so I expect to have a coach guide me in these areas. I suffer from arthritis in the knees and other joints, which I will address my plan to help improve mobility and strength in other blog entries to come.
Coaches should design programs around function. What is it you do? Why are you exercising? My purpose is simple; I want to hike, climb (non-technical), and ski. I want to maintain as much strength as possible, for as long as possible. I want vitality, clarity of mind, and beautiful relationships, especially with my spouse for years, hopefully, many years to come. A simple request, right?
Because I have been studying the programs and using myself as a test subject, you will be joining my journey at about the 1-year mark. You haven't missed anything. It has been hit and misses thus far. As I start to blog about workouts, it will take time to come full circle in the program.
Today's workout: 10:00 min Fly Wheel Bike (Max Calorie)s test. The FWB, also known as the Assault Bike or Air Bike, has been called many other things by those who ride it. The 10:00 min test for max calories is a necessary work test that we use to understand an individual's aerobic capacity. We call this Sustain or sustainable activity. Because my function requires lots of sustainability in hiking long or steep distances or jumping through deep powder while skiing, sustain is a central energy system for me to train. There are three energy systems we will discuss over time. Gain (creatine phosphate system) think weight training; Pain (glycolytic system) think unsustainable activity and Sustain (aerobic system). Today was a test of my aerobic system to determine if this past year's training has had the correct response.
I train on the Rogue Echo Bike which is part of my home gym. My original test on 11/11/2018 covered 3.52 miles, at an RPM=56 for a total calorie count of 106. My max RPM during that initial test was 61. Over the past year, I have worked through a series of MAP workouts (I'll explain MAP in a later article) to build capacity. The aerobic system can't be trained simply by going faster. The system must adapt; it is a long slow process if you want to build capacity correctly.
I was pleased with today's test of 3.95 miles, RPM=63, for a total calorie count of 147. A 38.68% increase. This increase is a confirmation that my sustain workouts are paying off. Retaking a test (of any kind) gives me data and places a stake in the ground on which to build my next programming cycle. It won't be a year between tests next time, but as an older athlete, I don't need to test every month either. Like all testing, I made sure to duplicate the set up before the test as much as possible. Get a good night's sleep, proper recovery, the same warm-up as the initial test, and then test for ten minutes. These details are essential if you want to verify your response to specific testing measurements.