HyperPower Protocol -- the starting block

We are less than one week away from the launch of the HyperPower Protocol© and about 10 days away from the first indoor session.

The goal of the HyperPower Protocol (P3) is to determine the feasibility of micro-intervals that fit into longer, accumulated intervals based on the individual fitness of an athlete using power. We will determine the feasibility of these micro and macro intervals at specific work levels for up to four subjects during a six-week period. My hypothesis is that this protocol will significantly increase a non-novice athletes functional power by about 20 percent. We will put this theory to test with the P3.

The program will launch with an initial Power Profile Test (PPT) to determine the baseline of each participating athlete's current fitness. This PPT will be repeated at the halfway point of the 6-week program and again at the end of the program to help determine the effectiveness of this training protocol. The PPT has been modified from a test that my former coach and current book co-author, Hunter Allen of Peaks Coaching Group, put me through several times during the year or so that we worked together.

All three volunteer athletes will perform the same PPT, on a trainer either on their own or together if we can find a suitable location. They will perform a series of short, medium and an optional longer interval that will help me extrapolate the current functional power profile for each participating volunteer athlete. I will be interested in consistency in this test; meaning duplication of the same environmental, physical and emotional states between the initial, mid-way and final test. If an athlete chooses to include the optional longer interval, that interval will no longer be optional in the future PPTs; meaning it will have to be performed in the future tests.

Ideally, we would complete this test under the controlled environment of a laboratory to minimize impact of environmental variables. However, one of my goals with this protocol is to make it accessible to the average individual, which means designing it so anyone can do it anywhere and at any time!

Volunteer athletes include:

1. Orion Berryman: 27.5 years old, 5’8”, 138 lbs, category 2 racer with a resting heart rate of 42 BPM, an estimated HRmax of 205, estimated lactate threshold heart rate of 180 BPM, estimated lactate threshold power of between 290-330 watts. Orion has been racing for seven years and has had good results including Collegiate D Omnium Champion ca. 2002, 1^st Maxon Road Race 2007, 1^st Cherry Pie Road Race 2008 and 1^st Firecracker Criterium 2008. Orion currently trains between 13-17 hours per week, holds a full-time job, is married and has a 10-month old baby. He rides to and from work, cross trains by playing soccer one night a week and has suffered from some overuse injuries to his knees, including surgery three years ago that he has fully recovered from.

2. Jon Martin: 32 years old, 5’10”, 177 lbs, category 4 racer who has been racing for about four years. We don’t know Jon’s estimated heart rate nor power levels, but he thinks that his HRmax is about 198 BPM. Jon trains between 8-12 hours per week including some tennis, hockey and running if he is training for a triathlon, which is about once per year. Jon works about 50 hours per week as a hotel manager and has no significant injuries or limitations. Jon recently purchased a PowerTap and is looking to learn how to use it effectively.

3. Mike Ash: 52 years old, 5’9”, 158 lbs, category racer who has been racing for over 10 years with great results on the track including the 2005 California State Champion in the 3k Pursuit and numerous top 10 USCF finishes. Mike has been tested several times and estimates his resting heart rate to be about 55 BPM, HRmax to be around 200, LThr around 167 and LTpower around 300 watts. Mike is married with two kids and works full time and dedicated evenings and weekends to his family. Mike trains about eight hours per week, including Yoga, core and strength work in the gym. Mike injured his left ACL during 2002, resulting in surgery and feels that his left leg is not as strong as his right.

In the next Blog post, we will examine individual characteristics of each athlete a little more and get into the actual PPT to be completed on or before the weekend.