This instruction manual highlights the uses and functions of MPG, as used by the athlete. If used correctly, and in conjunction with a coach who is qualified to provide additional insight and service to the athlete, MPG is without doubt the most advanced and most service-oriented training system available.
The registration process provides an opportunity for the athlete to enter some basic information into the system. This includes:
- The area the athlete lives in
- Athlete bio - needs, expectations, previous coaching etc.
- Program choice (Swimming, Cycling, Running, Triathlon, Run/Bike, Swim/Bike, Swim/Run)
- Equipment used
- Health concerns that the coach should know about
- Athlete level (Beginner, Novice, Amateur, Elite Amateur, Professional)
- Current training volumes for each discipline
- Choice of power measurement for cyclists (Indoors/Outdoors/Both)
Generating a Training Program
Once the athlete has registered and clicked on the link in their e-mail to activate their account, they will then be prompted to enter their Performance Assessment (PA) values. Protocols for each Performance Assessment are provided.
The Training Program is created from the athlete’s data. Each workout is selected individually, based on the athlete’s physiological data, which is calculated from the Performance Assessments, combined with the self-reported, current training volumes which were entered during registration. There are no pre-cut training programs. Each one is unique, and created individually. It is highly unlikely that the same athlete will ever get the same workout, prescribed at the same speeds.
The athlete will be given a Free Trial Period where they will have the opportunity to test out the system and make use of it before any financial commitment is required.
Once the athlete chooses to subscribe, they have the choice of Gold, Silver or Bronze memberships. Programs are e-mailed weekly, but can be accessed online at any time.
Once an athlete has registered and logged on to MPG, the home page becomes the “Dashboard”. From here, navigation to the various components of MPG can be done easily. On the Dashboard there are tiles for Calendar, Training Program, My Account, Charts, Forum and Resources.
The Calendar shows the athlete’s general upcoming schedule. Details of upcoming events and PA protocols can be accessed by clicking on the respective day scheduled on the Calendar. Scrolling through to future events and months can be done by clicking on the arrows on the top right of the Calendar page.
Athletes can schedule races and other events into their Calendar by clicking the “Manage Events” button which is found above the Calendar. This takes the athlete to “My Events” page. Here the athlete can schedule Races, Multi-stage events, Training Camps and periods of Time Off. For any event that is entered, the Training Program and Calendar will adjust automatically to include taper and recovery periods.
Above the Calendar you will see a button called "Social Training". MPG athletes who would like to have people join them for a training session can add their workout to the list, adding discipline, venue, time and other details. Fellow MPG'ers can then indicate that they will be joining.
In “My Events”, you will also see events that are coming up as well as a history of all your previous events. Here you can view your entire racing history, and view your race times. Individual race distances, disciplines, and even specific events can be filtered. A triathlete may want to view all their swim times from Olympic distance races, or marathon run times from Ironman events, for example.
Following each race, MPG will prompt the athlete to complete the race completion questionnaire. In addition to the athlete having a record of how they felt in each particular part of each race, for their own future reference, the coach will also receive a notification that the athlete has submitted “Race Feedback”. The coach can then view the details of the athlete’s race and then discuss the best way forward.
When information gleaned from “Race History”, “Race Times” and “Race Feedback” are combined with the Performance Charts, the perfect analysis can be made. Most other performance tracking software simply ‘dumps’ a mountain of data which both athlete and coach simply cannot sift through. Too much data can be difficult to manage and interpret.
MPG has carefully chosen the most relevant data to use and store, so that the trained MPG Certified Coach can make excellent analyses of past and present performances. It can also help the coach make accurate assessments on the effectiveness of the training that has been done leading up to the race, as well as how well the race was paced, relative to MPG race pacing guidelines.
When you enter a race into the system, the training program is adjusted so that the final build up to the goal event is specific to the event entered. For example, a race with a Hilly or Mountainous profile will result in the addition of specific strength components being included in the training. Likewise, the training program will be different if the goal race is longer versus shorter.
The Training Program
The Training Program can be accessed via the tile on the Dashboard, or via “My Menu” in the top menu.
In addition to the Training Program, there are five additional tabs to be found at the top of the Training Program page; “Coach Comments”, “History”, “Workout Logging”, “Past PA’s” and “Performance Assessments”.
The training program updates and adjusts instantly according to numerous factors:
1) Training volume and consistency logged in the logbook over the previous 3 weeks. This includes auto-logged workouts via Strava.
2) Races/Events Entered into the Calendar. The training program will adjust to become specific for race distance and course profile, and key workouts become event-specific, in the build-up to the goal race. 5km races would get different workouts to say marathons, and a flat course profile will result in different workouts when compared to a Mountain run, for example. The program adjusts to train the athlete according to their own physiology, but also to prepare the athlete for the unique demands of the course they will be racing. Other events that can be entered into the system include training camps and periods of time off, due to illness or injury.
3) The coach can also change the program structure and training volumes manually, if needed.
4) As events get added or deleted, the program adjusts immediately.
5) Entering Performance Assessments (P.As). Each time new PA details are entered, the program updates automatically to ensure that the intensity of every prescribed workout is optimized.
For Silver and Gold members, the coach will make comments on upcoming workouts where necessary. If a coach logs a comment for the athlete, a notification will be displayed when the athlete clicks on the Training Program page. Once the athlete has read the comment, it can be marked as read.
An athlete can search their training history simply by using the filters to filter for a particular type of workout or the date of a particular workout. In the history you will be able to see the workout that was prescribed for that day, the percentage of that workout that was completed, and any comments entered for that particular workout.
Each workout is logged in the system and this can be viewed in future, much like any logbook. The athlete can also make comments to each workout, describing how they felt or include any other pertinent information.
This has a dual role (for Silver and Gold members); to serve as a training diary which can be accessed in future, and also as a direct communication with your MPG coach. Each day, the coach will receive the comments and have an opportunity to respond to the comments of every single workout made by each athlete. The MPG athlete/coach communication infrastructure we have created makes MPG the most user friendly, service-oriented coaching option available, anywhere. As mentioned previously, the coach also has a function to post comments on future workouts for each athlete. This can be viewed in the “Coach Comments” tab.
In addition to the communication functions, the workout logging also serves as a system input and the volume of future training blocks are adjusted in accordance with the volume of training that has been completed. In other words, if training consistency is poor, future volumes will be reduced whereas if training consistency is good, training volumes will increase incrementally. MPG always strives to match the volume and intensity with the athlete’s current level of fitness.
The flux in an athlete’s performance, and the flux in an athlete’s training volume is always matched and accounted for and the most appropriate training program is provided.
Workouts can be auto-logged by connecting the training device to Strava. Provided the Workouts are completed on the same day as the prescribed workout, the workouts will be downloaded and logged and the program will be updated automatically. The user only needs to pair their device with Strava and then click the Strava icon,and the workouts will be downloaded and logged. This will provide necessary information needed to update the training program. Workouts can also be logged manually, and additional, unscheduled workout logs can be logged manually as well.
The Performance Assessment tab is where the latest PA values can be entered. A maximum of two PA results can be entered per month. The PA protocols for each discipline can also be found in this tab.
The "Past" assessments are a history of all the athlete’s previous PA’s. There the coach and athlete can see trends in the athlete’s performance over time. This, of course, can also be viewed in “Charts”. This is a sure way to see whether or not the athlete is improving, as nothing tells us more about performance, than performance itself.
This page is where details such as athlete profile, personal details, subscription and password can be accessed and edited. The athlete can also rate their coach each month by accessing the “Rate Coach” tab.
The Charts plot very useful information, all of which are explained in detail within each chart type. Here critical performance, training consistency, weekly planned training volume and combined performance for multisport athletes can be compared month on month, week to week or even daya to day. MPG has been developed with the goal of providing the answers to two fundamental questions: “Am I fitter?”, and “Will I perform better in my next race?”
The coach has access to the athlete’s charts and can give constructive feedback and provide expert analysis, based on the information provided in the charts.
In the resources tile you will have access to MPG’s ever growing library of training videos, interesting articles and access to our partner discounts. You will also find links to various interesting and useful information.
Community - Coach Chat
MPG is all about communication and service, so aside from your workout logging and race feedback, there are several other ways of communicating with your coach and other athletes. Any message you post in the coach chat will be visible to other athletes (only those coached by your coach), but only once your coach has approved it. The approval process is simply to ensure that the coach controls what is said and to prevent any contradictory advice given by other athletes.
Community - Send Message
The tab beside the Coach Chat is to send an email directly to your coach. There are restrictions, according to the athlete's subscription package, of how many times they can contact the coach directly.
Community - Forum
Athletes who have selected the Bronze option will still be able to access our team of coaches via the Forum. Of course, athletes who are on Silver or Gold Subscriptions will also be able to access the Forum.
Aside from the Public Page (https://www.facebook.com/Myprogramgenerator/), we also have a Facebook Group that is exclusive to subscribers. Once you have subscribed you should receive an email invitation to join this group. Please let us know if you've paid for your subscription but haven't received this invitation or if you use a different email address for Facebook.
Understanding the MPG Program
Myprogramgenerator.com provides the user with a lot of training detail for every workout. It is important that each component is understood in the context of what information it is meant to provide the user with.
Speed and Power
The primary intensity indicators are speed/pace (for running and swimming) or power (for cycling). These parameters are the ones that need to be adhered to as closely as possible, as they are determined from each user’s unique physiological profile which is derived from the biographical data as well as the performance test data.
Using heart rate, alone, as a gauge of intensity is a highly debated topic in exercise physiology circles. Heart rate is affected by many variables such as heat, humidity, hydration status of the athlete, digestion and cardiac drift to name but a few. A person’s heart rate is affected by the entire body and its environment, so it is NOT a very accurate or reliable indicator of the amount of work that is being done by the muscles. We have chosen to provide general heart rate zones for those who like to use heart rate, but if there is ever a conflict between heart rate zone and the prescribed speed or power, it is best to use the speed or power as an accurate gauge of what needs to be done in training or racing.
Effort is a very good measure of intensity. We all know what hard feels like, and we all know what easy feels like. It is the subtle variations that are sometimes difficult to distinguish though. The distance of an interval and the intensity both play a part in how easy or hard a particular interval feels. The program will let you know how hard a particular interval should feel from an effort perspective. Speed/pace and power are still the leading indicators but effort can be useful when there are no gadgets available. If you have become familiar with what a particular speed or power zone feels like, it will be easier to reproduce that speed or power in times where all you have is the sensation of the effort you are exerting.
What makes MPG the best option for athletes who want to be their best?
- Everything the athlete needs is in one place via the athlete’s dashboard; and includes training program, calendar, charts, resources such as articles, videos and more.
The athlete’s training program is matched precisely to their current fitness level every 4 weeks. Each time the athlete completes a performance assessment, the training program is recalibrated to stay in line with the athlete’s current fitness. MPG is the only training system that accurately matches training stress to current fitness, and, more importantly, each athlete is given a unique training program that matches their unique physiology. We don’t have any set programs in the database. We don’t have a cookie cutter! Each training program is constructed via an extremely complex selection of over 5000 workouts, which are carefully selected based on the individual’s own fitness profile. This data is then paired with the results from the athlete’s performance assessment to give the athlete zones and intensities that are unique to the athlete, and constantly in a state of flux. The athlete will never have the same program twice, and the athlete will never have the same program as someone else. There may be similarities in structure but the details will never be the same.
- The athlete can view the upcoming month in the calendar and add/delete races.
As the athlete adds a race to the calendar, the athlete’s program automatically adjusts to include a taper and recovery. The athlete will get to decide if the race is an A-race, B-race, C-race or D-race, and for each level of importance, MPG will automatically give the athlete more recovery and taper for more important races, and less recovery and taper periods for less important races. These changes will reflect in their own training program.
The athlete will be able to keep a record of their race performances, keep track of their times and make comments as to how the race felt, for future reference.
MPG will never allow a user to add too many races. There is coded restriction to how often you can race, and how many ‘big races’ you can complete in a season. This is designed to keep the athlete functioning optimally in the long term, year in and year out.
An athlete will never have to feel like they are ‘bugging’ your coach by wanting to enter a race at the last minute, and then having to wait patiently for an amended program. They can add and delete races and your program is adjusted accordingly, every time, immediately.
- An athlete’s program is highly specific and caters to all possible users.
Whether a user owns all the gadgets, or none of them – the program is still unique and will give all the information an athlete will need. For those who train with Power, we have power targets. For those who run with GPS, we have running speed and pace targets and for those who train with heart rate we have heart rate zones. For those who have no gadgets, we also have perceived effort. Also, we cater to the really unfit, as well as Professional athletes, and each person has the optimal training program for where they are.
Training is specific, regardless of which effort management system the athlete chooses.
- An athlete can record their training in the Workout Log, and their program will adjust accordingly.
Based on their logged workouts, measured as a completed percentage of each workout, the monthly program is either progressed (for a high level of consistency), or regressed (for poor consistency). If the athlete gets sick, and cannot train, they can simply enter 0%, by the time they are well and their program would be readjusted to take into account time lost to illness. They can make comments as to why workouts were not completed, how the workouts felt, or any other comments they may want to add. The user will be able to access these at a later stage in your Workout History. These workouts can also be dowloaded from Strava by clicking the Strava icon (if device has been paired and the Strava account connected to MPG).
- An athlete’s training consistency and performance are charted.
In the Charts, the athlete will be able to see relevant information about their performance, their unique athletic profile, planned and previous training volume, consistency and if they are a Triathlete, we have a Triathlon performance index which compares the performance of all 3 disciplines combined. An athlete may have improved in 2 disciplines and deteriorated in 1. View the NETT result in the Combined Performance chart.
- We keep things interesting and help an athlete to be motivated to do better by having a Leaderboard.
All MPG athletes are ranked each month according to % Improvement, and absolute values such as Critical Speed and Power, as well as our top performers in anaerobic ability and aerobic ability.
- An athlete’s profile can be adjusted as is needed.
An athlete may have started out as a Beginner, but now feels ready for Amateur status. They can change this in the Athlete Profile. In addition, if they are a cyclist they can change details such as indoor versus outdoor workouts, and the specific details that accompany those. Perhaps they ride indoors in the winter, or perhaps they only ride outdoors on the weekend. The cycling power numbers will be different for each variation and the athlete’s program will adapt accordingly, giving optimal road power numbers for their road rides and optimal indoor power for their indoor rides. Training will always remain highly specific to their choice of training.
- Connect with our team of coaches and experts at any time.
Having an amazing system like MPG gives us an important advantage over any other coach: TIME! We have time to connect with our athletes, and to answer questions as they arise. Our goal is to provide an amazing service to get athletes to realize their full potential. THAT is what drives us. We are available and we truly care about each and every athlete that we partner with.
Log on to the website and click on the “Get help” tab, and we will be there to help.
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