Utility of the W´BAL model in training programme design for masters cyclists

ABSTRACT The present study aims to determine the utility of integrating balance model (W´ BAL‐INT ) in designing interval training programmes as assessed by improvements in power output, critical power (CP), and W prime (W´) defined as the finite work capacity above CP. Fourteen male cyclists (age = 42 ± 7 yr, body mass = 69.6 ± 6.5 kg, height = 175 ± 5 cm, CP = 302 ± 32 W, relative CP = 4.35 ± 0.66 W·kg −1 ) were randomized into two training groups: Short‐Medium‐Long intervals (SML‐INT; n = 7) or Long intervals (L‐INT, n = 7) [training sessions separated by 72 h], along with 3–4 sessions of moderate intensity training per week, for 4 weeks. All sessions were designed to result in the complete depletion of the W´ as gauged by the W´ BAL‐INT . CP and W´ were assessed using the specified efforts (i.e. 12, 7 and 3 min) and calculated with the 2‐parameter CP linear model. Training loads between the groups were compared using different metrics. CP improved in both the SML‐INT and L‐INT groups by 5 ± 4% and 6 ± 5% ( p < 0.001) respectively, without significant changes in W´. Mean maximal power over 3, 7 and 12 min increased significantly in the SML‐INT group by 5%, 4% and 9%, ( p < 0.05) without significant changes in the L‐INT group. There were no differences between groups in training zone distribution or training load using BikeScore and relative intensity, but there was significantly ( p < 0.05) higher TRIMPS for the Long‐INT group. Therefore, W´ BAL model may prove to be a useful tool for coaches to construct SML‐INT training programmes.