Hello. I’m Saita from LEOMO. I’d like to introduce a protocol that allows for a deeper understanding of individual MPIs. If you’re reading this, there’s a good chance that you train with a power meter.
With the criteria known as FTP in power training, it is possible to put together a variety of workouts and to analyze training data.
Depending on the person and on riding conditions, MPIs can change, with a variety of characteristics. As with power training, separate criteria for individuals are also necessary with regard to MPIs. I’d like to introduce an example of a protocol for creating standards for individual athletes who analyze MPIs.
As I discussed in an earlier blog post, body movements differ between actual riding and the use of a trainer. Due to this, if the goal is improving race performance, protocols should be completed outdoors.
Here, I would like to look at a two-minute riding protocol that is relatively easy to implement for people living in urban areas with traffic and traffic signals.
This two-minute ride is performed on a flat, straight section of road. One benefit to choosing a straight road, is that the rider can concentrate on performing this protocol, without stopping. Naturally, you should be careful of your surroundings anytime you ride.
The standard for power in this protocol 90% of two-minute MMP (Mean Maximal Power, your best two-minute power). What’s important to remember is that you should perform this protocol the same way that you train. Try not to envision it as a test.
During this protocol, feel free to choose a cadence that you prefer, but it’s important to ride the full two-minutes at the same cadence.
This is important because the presence of multiple changing parameters, such as power and cadence, which makes it difficult to identify the cause of changes in MPIs. In this protocol, the parameter that changes is fatigue.
Another merit of performing the protocol on a flat, straight road is the ease of comparing the data with trainer data. You will be able to see how much your body movements differ between actual riding and trainer usage.
Let’s take a look at the changes in MPIs under the two-minute ride protocol, performed by riders A, B, and C:
Table 1 divides the two-minute ride into four parts of 30 seconds each for easier understanding of how MPIs change. You can see how MPIs that change over time also vary by rider.
From the averages for two-minute rides overall, the characteristics of each rider during high-intensity riding is apparent. These include the presence of DSS, left/right differences in each range, and differences in the size of Pelvic Rotation and Pelvic Rock. As an example, Pelvic Rotation and Pelvic Rock for Rider B are 6.7° and 3.7°, respectively, but are 2.7° and 9.5° for Rider C, revealing a major difference in characteristics of pelvic movement.
Next, let’s note how MPIs change in line with the accumulation of fatigue. Table 2 picks out average MPI values of interest in each rider.
Rider A: Pelvic Rotation declines (6.6→4.9→4.0→4.1); Pelvic Rock increases (5.6→5.9→7.1→7.9).
Rider B: Pelvic Rotation declines (7.2→7.3→6.7→5.8); Pelvic Rock increases (3.4→3.5→3.7→4.3).
Rider C: Leg AR decreases on the left (65.1→63.9→63.6→61.8) and increases on the right (61.6→62.9→63.8→64.5), with the left/right difference widening. In addition, Pelvic Angle is on a declining trend (62.9→61.7→61.4→60.4, while Pelvic Rock increases (7.7→8.3→10.0→12.0).
By performing the protocol in this manner, the characteristics of each rider’s movements and the way that MPIs change when riders are fatigued can be seen. By understanding the MPI criteria, you can understand whether your own movements are stable or are breaking down. To improve MPIs that have been shown to change, it is important to discover the sort of mindset you should have. For example, methods to constrain Pelvic Rock, such as not gripping the handles too tightly or relaxing the upper body as much possible, may differ by rider.
By matching MPI values with the sensibilities of the rider, it should be possible to incorporate a new element of movement into training that has so far been based on power.