Power. Capacity. Durability.

Metrics-driven coaching advanced Pmax, VO₂, and FTP in 97 days—by design, not by chance.

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Not random. Designed. — Coach David

Case Study: Santiago Pelaez — 97-Day Transformation

Overview: Santiago, an elite cyclist, completed a 97-day journey on THE SYSTEM™—a structured, metrics-driven approach. Through personalized coaching and energy-system alignment, he achieved substantial gains in sprint power, aerobic capacity, and sustained output.

Peak Power (Pmax)

1384 → 1622 W

+17.24%

VO₂ Max

66 → 70 ml/kg/min

+6.06%

Sustained Power (FTP/MFTP)

341 → 375 W

+9.97%

Performance Proof: The Impact of Power & Energy-System Training

Targeted stimuli + compliance = measurable outcomes. Below: initial vs. final values across sprint power (Pmax), aerobic capacity (VO₂), and 60-minute output (FTP/MFTP).

Pmax: 1384 → 1622 W (+17.24%).

VO₂ Max: 66 → 70 ml/kg/min (+6.06%).

60-Minute Power (FTP/MFTP): 341 → 375 W (+9.97%).

Coach Integrations: What We Did to Drive These Numbers (Aug 14 → Nov 19, 2023)

Periodization

Block Architecture by Intent

• Shifted from base/tempo emphasis to VO₂ + clearance microcycles to raise the aerobic ceiling and support MFTP.
• Ran a 2 hard / 1 support / 1 durability rhythm and adjusted when HRV/compliance flagged.
• Maintained long Z2 anchors to preserve aerobic durability while sharpening.

Diagnostics

Data → Decisions → Adjustments

• Conducted weekly Power Profile / PowerMap™ checkpoints (Pmax, VO₂, MFTP, FRC, TTE, Stamina).
• Embedded field tests in training (O/U progressions, VO₂ repeatability, decoupling checks).
• Updated the plan weekly from WKO/TP trends and RPE notes with life-load context.

Execution

Effort Control & Compliance

• Applied IF/TSS guardrails to prevent “hero days.”
• Enforced cadence bands per set (e.g., 88–92% @ 70–80 rpm for torque; VO₂ @ 95–105 rpm).
• Used the “first rep fast enough” rule to retain quality across sets.

Cadence & Force

Skill Before Speed

• Prescribed torque-endurance: 3×12′ @ 88–92% (70–80 rpm) and progressed to 3×15′.
• Ran cadence ladders 85→105 rpm to improve neuromuscular control and oxygen delivery efficiency.

Pmax Threading

Keep the Pop, Minimize Tax

• Inserted 6–10 s neuromuscular sprints 1–2×/wk with full recoveries; used rolling starts to reduce wheel-slip.
• Scheduled sprint work away from threshold days to protect clearance quality.

Clearance & MFTP

Raise Threshold, Harden Durability

• Progressed Over/Unders from 2×16′ (95–105%) to 3×14′ with controlled overs and breath control.
• Implemented Sweet Spot 2×25′ @ ~90% with cadence targets and drift monitoring.

Recovery

Freshness Where It Counted

• Protected easy days; swapped sessions when HRV/compliance dipped.
• Reinforced sleep/stress hygiene and added short post-ride mobility blocks.

Fueling

Made the Work Work

• Aligned intra-ride carbs to intensity (VO₂ ~60–80 g/h; threshold ~40–60 g/h).
• Timed post-ride protein and set hydration plans on long Z2 days.

Trade-offs during this block:

• TTE 62:34 → 36:56: decreased while VO₂/clearance emphasis and sharpened intensity were prioritized; long Z2 anchors preserved base while specificity took precedence.
• FRC 22.0 → 19.0 kJ: dipped as aerobic ceiling and clearance were prioritized; sprint quality was preserved via Pmax threading.

Outcomes recorded: Pmax +238 W (1384→1622), VO₂ +4 ml/kg/min (66→70), MFTP +34 W (341→375), Stamina 76→79PowerMap™ / Power Profile checkpoints and weekly WKO/TrainingPeaks reviews.

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