AS LEVEL FACT FILE Sports Science

Subject content link: AS Unit 1: Fitness and Training for Sport The Evaluation of Training Requirements for Road Cycling • Components of Fitness • Training Methods • Fitness Testing • Tasks 1, 2 and 3 Support

and the active leisure industry Fitness Testing ©Digital Vision / Thinkstock.com AS Unit1:Fitness and Training for Sport • • • Students should beableto: • • • follows andcontinued therise success ofthe G.B. profile of road Isles.racing intheBritish This and Olympicsinrecent years hasincreased the in events suchasthe Tour deFrance, Giro d’Italia Wiggins, andPhilip Roche Deignan Nicolas The Cavendish, success suchasMark ofriders Bradley inAthens in1896. since era themodern started oftheOlympicGames hasbeenpart and cycling in 1868. The first championship world was in1893 racing beganasanorganised cycle Road sport andSpain. the Netherlands include Belgium, , Ireland, United Kingdom, Italy, in Europe. The mostcompetitive anddevoted countries racingRoad ispopular allover theworld, butespecially methods and principals offitnesstrainingmethods andprincipals andunderstandingofthe Develop a knowledge their chosensport. components offitness required for theindividualin Analyse ofthedifferent and evaluate theimportance Explain thedifferent components offitness. Learning Outcomes Overview on roads. other forms racing of cycle and team are timetrials end ofthecourse. Individual winner beingthefirst at the simultaneously withthe where competing start riders is usuallyappliedto events area. The term “road racing” the natural terrain ofthe on roads follows andoften form racing held ofcycle • Road racingRoad isapopular

©Digital Vision / Thinkstock.com endurance/htm as sweat andby breathing out.’ www.brianmac.co.uk/ Ref: formed are dioxide carbon andwater. These are removed can bemetby thebody’s intake. The onlywaste products at alevelis working that thedemandsfor oxygen andfuel ‘Aerobic means oxygen’.‘with aerobic the body During work, Aerobic Endurance Cycling The Key Components ofFitness involved inRoad ENDURANCE AEROBIC British and Irish cyclists. andIrish British andsuccess theincreased reflect Belfast of popularity Tour deFrance in Yorkshire in andGiro d’Italia team.track cycling ofthe2014 The start Saint Malo Saint-M Mont ichel DES-BOIS SAINT DE-BIGORRE BA ENDURANCE - GNERES MUSCULAR GILD AV FOUGERES RANCHES AS and theactiveleisur GIRONS SAINT VERSAILLES T OURS SAINT CASTRES SUR-SIOULE -POURCAIN ALBI P ARIS MONTROND SAINT BALANCE ROAD V AISON LA-ROMAINE CHAMPS-EL -AMAND GIVORS LY Y SEEES ON SEMINOZ ANNECY ANNEC GAP POWER MONT AIX Y aerobic endurance. requires great length oftime forto this 40kph) at race pace (up hours. Working minutes and6 last between 30 usually Races -EN CHORGES EMBRUN VENT ALPE D’HEUZ BOURG D’ OUX LE GRAND e industry OISANS CA PORT NICE C GNES-SUR-MER AJ -BORNAND ORSE COMPOSITION CA AC O LV VEC CIO I BODY CHIO BASTIA 1 Fitness Testing ©Comstock/ Thinkstock.com ©Stockbyte/ Thinkstock.com ©Photodisc/ Thinkstock.com zone of65%–75%MHR. 1 to 6hours, at rate riding steady pace withinatarget heart This could involve over longrides ofterrain lasting avariety Continuous Training Aerobic TrainingMethods speeds requires great aerobic endurance. won inatimeof64mins13.15secs. To maintain such Individual Stage19,a53.5km during Time Trial whichhe for Heaveraged thewholerace was 39.83kph. 50.0kph the2012 In Tour deFrance ’ average speed same aselite longdistance runnersorNordic skiers. haveElite cyclists a VO2 maxofupto 90ml/kg/min…the ‘fartlek’ sessions. style spinning classesare often Indoor on theflat sections. bursts offastandslow riding recover onthedescents, use upthehillshardride and periods. Onarolling course work withrecovery periods random’‘the mixingupof This canbedefinedas Fartlek Training turbo trainerturbo inbadweather. can beusedonanindoor good form of training which can beused. This isalsoa Flat, ‘rolling’ orhillyterrain recovery at 65%MHR. 1km at 75-80%MHRwith 5kms times ordistances e.g. 6x whichcouldperiods beset followed by recovery Involves sessionsofwork Interval Training

©Fuse/ Thinkstock.com cyclists. idea ofthemuscularendurance required by professional and Rolland’s average speedwas 31.3km/hr. This gives an ofclimbingwithanaverage71.4km gradient ofover 6.5% by Pierre in 4hr43min54sec. Rolland The stageincluded Stage 11ofthe2012 Tour deFrance intheAlpswas won endurance at different a timesduring race. also highlights theneedfor speedendurance andanaerobic muscles are vitalfor andespecially allcyclists ‘climbers’. This muscular endurance andstrength endurance intheleg descents. inlengthand steepness solocal Climbswillvary and rapid and willincludefastflat steep sections, up-hills addition,manyIn races takeplace over ofroads avariety Strength Endurance Low weight -40%1RM repsHigh -15-20perset loads are recommended: Endurance thefollowing To improve Strength Weight Training resistance e.g. gravity /friction These sessionswillbeharder becauseofincreases in orMountain Biking Hill Sessions to worktheir ability at aconsistent level for longer. ToObjective: target slow musclefibres twitch andimprove Training Strength Endurance endurance. of timerequires great muscular forpace (up to thislength 50kph) minutes and 6hours. To work at race usuallylastbetween 30 Races htm www.brianmac.co.uk/endurance/Ref: their muscles’ contractile force’ the athlete to of maintain thequality This canbedefinedas: of ‘The ability

©Zoonar/ Thinkstock.com ©(Photo – Paddy Harrower) 2 Fitness Testing ©Monkey Business/ Thinkstock.com speed would only rise by 5kph to 30kph. Alsogreater tospeed would 30kph. by onlyrise 5kph power by 50%or60watts (amassive increase) theaverage power outputof120watts, increased ifthat cyclist his/her willhavecyclist anaverage anda speedofabout25kph required for to goat cyclists different speeds. A recreational The tablebelow shows theapproximate power output blog/5413/procycling/the-manx-missile/ http://cyclinginfo.co.uk/1000wattsRef: in asprint finish. 300 watts. This to willrise 400-600watts on steep hillsand cruising inthepeleton willhave apower outputof200- On aflat road inwindless conditions aprofessionalrider (tyres onroad). resistance (flat anddownhill), gravity (uphill)andfriction theraceDuring requires therider power to to produce thisfinishingability. and speedi.e. power andnotjustlegstrength orlegspeed, Cavendish requires acombination ofwholebodystrength reached CavendishMark isarenowned sprint finisherandhas fastbunchsprint takesplace to decidethewinner.a very Many road races are decidedinthelastfew metres when www.brianmac.co.uk/endurance/htmRef: components ofpower are strength andspeed.’ instantly inanexplosive burstofmovement. The two maximummuscularcontraction to exert ability ‘The Power ofweight kilogram onthebike. extra carried every the timeto complete theclimbincreased by 1minute for suggested climbingAlped’Huez A studyin2008ofcyclists strength training, performance. butisdetrimental to cycling body composition) Increased bodyweight islinkedto maintains aconstantonly ifthecyclist bodyweight. (see Increased strength endurance willimprove performance per station or, witharest eachstation. after period continuously withasettimeornumberofrepetitions Typically involves exercise whichcanbecompleted either Circuit Training speeds inexcess inthefinalsprint. of70kph overcome wind

• • EnduranceAerobic Training: Training Intensity: Cycling Specific highlevel to produce burstsofpower.the ability short Working above therider’s anaerobic threshold to develop Power * LTHR to toleratethe ability andremove lactate. Working closeto arider’s anaerobic threshold to develop Strength Endurance is travelling at 37kph. in power speedincrease onlyresults ifthecyclist ina3kph goesfaster.speed asthecyclist The same60watt increase increases inpower are required to give setincreases in kmh (mph) kmh Example: Target HR Endurance Example: Target HR Recovery Example: Target HR Example: Example: Target HR 35 (21.9) 30 (18.7) 25 (15.6) 20 (12.5) 40 (25) Speed = Lactate threshold heart rate threshold= Lactate heart

5mins recovery between sets HR at 75%ofMax 15mins at 65%,15minsat 70%and15mins 15mins raising HRineachrep 2+Hours, Mixed terrain, or2setsof3reps of HRor85-95%LTHR65 –75%Max aerobic system. ofthe ImprovesObjective: theefficiency the ride. x 30svaried singlelegdrills 45mins steady seated ride, include2setsof5 < 65%MHRor80%LTHR* from highintensity sessions. RelaxationandhelpbodyrecoverObjective: set 2and30sbetween reps inset1. between reps inset1,60sbetween reps in 5minsbetween eachsetand90s Recovery (5 x10s)Sprints, Cadence 120RPM, biggear. 3 sets:set1(3reps 3 x30s),set2(420s),Set 85 –92%MHRor105120%LTHR 5minsforRecovery sets, 30sfor reps Increase resistance eachset Cadence 95–105RPM, 3 x5mins, 3x4mins, 3x2mins, 75 –85%MHRor95105%LTHR Cadence 80-90RPM, seated throughout Power (watts) 366 262 180 120 75

to increase speedby 5mh power needed Increase in 140 104 82 60 45 3 Fitness Testing ©iStock/ Thinkstock.com ©iStock/ Thinkstock.com itwrongGet andthisiswhat happens…ifyou are lucky! finishing sprints is vital. sobalance onturns, ofroadat rough 80kph; or sections descentsDuring travel riders andinsprints at upto 100kph (static) orwhilemoving (dynamic). stationary toThe control ability thebody’s position,eitherwhilst Balance in hissprint events ifheweighed only69kg. the hugepower required at to speedsupto cycle 70km/ph weighed asmuchHoy. Equally, Hoy could notgenerate challenging alpineclimbsinthe Tour deFrance ifhe of theirdisciplines. Wiggins could not complete the Their respective BMIscores are reflective ofthedemands tablebelow: See compositions. Wiggins are buthave bothelite different cyclists very body depending ontheirevent. Hoy SirChris andSirBradley enormously The bodycomposition canvary ofelite cyclists chance of disease. put astrain uponourvitalorgans. alsoleadsto agreater It and bone. we If have too muchfat orexcess weight we This isthepercentage ofbodyweight whichisfat, muscle CompositionBody Sir Bradley Wiggins Sir HoySir Chris 1.90m 1.85m Height 69kg 92kg weight 2012 Competition 19 27 BMI C 3weeks upto riding 5hrsaday (Grand Racer Stage Road tours) Only last200mtimedc10secs Track sprints Event/Duration

Cool-down. Protocol: Equipment: Field Tests: Maximal Power:Anaerobic TestWingate Aerobic Power: Ramp Maximal Test Aerobic Endurance: 3min Watt BikeAerobic test Laboratory Tests: specific aspossible. They mustalsobe valid and reliable. but islesssuitablefor cyclists. Alltests shouldbeassport good for testing theaerobic endurance ofgamesplayers closely aspossible. The 20MultiStageFitness Test may be No. The test should ‘mimic’ as thenature oftheactivity Shuttle Run? measured usingaGrip Test, StandingLong Jumpor20m Can thestrength, power be oraerobic ofacyclist capacity Specificity: Fitness Testing Methods for Cycling assume the performer hasahighlevel ofbasicfitness.assume theperformer or injured recently. Tests under mustbeperformed Tests shouldnotbeattempted iftheyhave beenill It should benoted thatIt many ofthetests available

anaerobic threshold HR. Average HRfor corresponds 20minride to end of20mins. hard andsteady aspossible. Stop monitor at rate monitor, heart Start for ride 20minsas 10 minwarm-up, rate bike, monitor Heart Stationary Strength Endurance /Anaerobic Threshold. supervision at alltimes supervision WARNING

©(Photo – Paddy Harrower) 4 Fitness Testing 4. 3. 2. 1. PointsDiscussion (Questions) – wattbike.com/uk/quick/cycling_tests – Testing – – – – – bbc/sportsacademy – spinning.com – pponline.co.uk – brianmac.co.uk Training Background – www.cyclingnews.com – www.eurosport.com – www.timesonline..co.uk Photographs – brianmac.co.uk Definitions offitness: Reference Material • 1. Answers fitness to performance in cycling. in fitness to performance oftheothercomponents of Discuss theimportance required.periods use, thesetsandrepetitions involved andtherecovery endurance Listtheexercises ofacyclist. you would Design acircuit training sessionto improve thestrength endurance: AnaerobicVO2Max, Threshold AndLTHR. Explain thefollowing terms withaerobic connected of acyclist? endurance andpower willinfluence the average speed What otherthanaerobic factors endurance, strength speed ofacyclist? endurance andpower willinfluence the average What otherthanaerobic endurance, factors strength cycling tips.com.aucycling Riding conditionsRiding Madd Dogg Athletics Dogg Madd Inc. Spinning Workshop Intensity notes: High Training Friel &Hobson, Velo press 20051-931382-75-1 Workouts Cycling Indoor inaBinder: Shepherd A&CBlack20040-7136-6677-3 Ultra Fit: Your Personal Own Trainer Friel, J Velo Press 20041-931382-42-5 The Triathletes Training Bible(2ndEdition) The terrain willinfluenceriding speed,average a25kph • Teamwork • • • • Equipment Cyclist age Distance covered PositionRiding the group doabout30%less work to maintain thesame those behindwho are ‘drafting’, inthisway in theriders alone.riding The at rider thefront like ashieldto acts willhavesimilar ability a faster average speedthanif average inagroup speed. riding of Acyclist ofcyclists Cycling inagroup significant affecton has avery speed over longerdistances. may goodat maintaining diminish,theyare steady very muscular endurance, sowhilstpower for thefinalsprint have cyclists Regular well developed aerobic fitnessand length oftime(years) hasbeenriding. thecyclist canbeoffset in performance to somedegree by the ageissignificant,The cyclists butthenatural decline slightly, asfatigue plays anincreasing role. speed. For to theaverage fall longerrides start willoften two hoursusuallyhave thegreatest overall average slower asyour legswarmup. between oneand Rides slightly lower average,ride is ofa because thefirstpart lessthananhour inlengthwillusuallyhaveRides a Average speedvaries according to thedistance covered. andthereforeperformance increases inspeed. forwards orbackwards) canresult inimproved riding Small adjustments to saddleposition(height, position. and increases speedcompared to anupright riding ina tri-bars ‘crouched’ positionreduces airresistance willaffect speed.Riding with The positionofthecyclist gives more speed. better than flat pedalsandtraining shoes, more power transfer power from to therider thepedals/crank cycling shoes pedalsandstiffsoledspecialist Clip-in tread. thintyres are fasterslick, thanwideroneswithmore and cangive a5%increase inaverage speed. Similarly fibrecarbon bikesare lighter thansteel oralloy bikes The weight ofthebikewillinfluence average speed, both acting to reduceboth acting average speed. Temperature isafactor, hotandcold weather withvery speed. increase (following wind)ordecrease (headwind) speed, oncycling even quiteimpact gentle windscan than inlandsheltered areas. Wind significant hasavery Coastal, openoruplandareas are naturally more windy average speedonahillyormountainous route. speed onaflat differentroute is very from a25kph 5 Fitness Testing • • • 3. • • • 2. developmental stretching completing after thecircuit. completing thecircuit, cool down ofjogging and Warm-up ofjogging anddynamicstretching before exercises and2minsbetween sets. 3 setsof20repetitions, with15secrecovery between body andwholebody). different areas ofthebody(upperbody, core, lower 12 station exercise circuit, alternating exercises for the recovery periodsrequired. you would use, thesetsandrepetitions involved and strength endurance ofacyclist. Listtheexercises Design acircuit training sessionto improve the endurance: VO2max, Anaerobic Threshold andLTHR Explain thefollowing terms connected withaerobic similar ability. can travel upto 25%faster of thananindividualrider and thenrecovering inthegroup (orpeleton) thegroup at faster turns thefront thannormal speed. taking By athlete. HR inatrained athlete, butmuchlower inanuntrained for aerobic LTHR work. may beashigh90%ofmax muscles,working it istheathlete’s maximumcapacity to accumulaterate inthe at starts whichlactate LTHR orLactate RateThreshold istheheart Heart of oneto five repetitions withnear to full recovery. Alternatively LT canbeimproved sessions usinginterval 25 minutes willimprove your Lactate Threshold (LT). rate85% to 90%ofyour for maximumheart 20to a drop inperformance. Training continuously at about musclesisassociated withexhaustionand in working rate.your maximumheart The accumulation oflactate considered to besomewhere between 85%and90%of to accumulate inthemuscles(OBLA),starts andis (ATAnaerobic Threshold ) isthepoint at whichlactate to five timesa week. and 85%ofitsmaximumfor at least20minutes three ratean intensity that raises your to between 65% heart that you canincrease your outatVO2max by working are notaswell conditioned. Numerous studiesshow values andcanexercise more intensely thanthosewho body weight. Those whoare fithave higher VO2max millilitres, onecanuseinminute of perkilogram VO2max isthemaximumamount ofoxygen in • Strength • Co-ordination • Speed • Agility • Flexibility • 4. 4. Burpees 3. Crunches/sit-ups 2. Squats 1. Press-ups Reaction time Reaction fitness to performance in cycling. in fitness to performance oftheothercomponents theimportance Discuss of

8. Skipping 7. Supermans 6. Calf raises 5. Triceps dips sprint events. Vital for (Maximum) in track cyclists to endurance cyclists.important Linked to power, butnotvery bike. over rough ground onamountain at speeddownhill onaroad bikeor and stay balanced whilst travelling to pedal,of co-ordination steer abikerequires levelRiding acertain faster you willgo. power you cangenerate andthe faster you canpedalthemore legspeedisvital. important, The whole bodyspeedmay notbetoo Linked closelyto power, sowhilst where geton/offthebike. riders orcyclo-cross in mountain biking acrash.on thebikeafter Also to recoverImportant andgetback posture. rounded shouldersandpoor without stretching willdevelop up’‘hunched onthebikeand upper back. They spendalongtime oftheshouldersand flexibility for to maintain cyclists Important socially ortraining. dangers ontheroad whenriding - a asprint finishduring race,during - speed, whentravellingunexpected at to to react the Important traffic, pedestrians, animalsor inthe other riders ‘peleton’ or 12. Shuttleruns (30secs) 11. Plank (10eachleg) 10. Lunges triceps press 9. Dumb-bell 6 and the active leisure industry