MAXIMUM CYCLING PERFORMANCE Using the latest science to ride longer, faster and better Edited by Andrew Hamilton MAXIMUM CYCLING PERFORMANCE Using the latest science to ride longer, faster and better MAXIMUM CYCLING PERFORMANCE Upgrade your riding performance n the second decade of the new millennium, the popularity of cycling as a mass-participation sport has continued to I explode, and it’s not hard to understand why. Cycling is a sport that can develop and maintain extremely high levels of fitness. Even better, the smooth, impact-free nature of the pedalling action means that there’s no upper age limit for cyclists who want to train hard! The icing on the cake is that high-end featherweight bikes that are dripping with the latest technology and exhilarating to ride have never been more affordable! The good news doesn’t stop there however because in this latest Peak Performance report on cycling, we’ve gathered together some of the very latest findings from the world of cycling science showing how you can ride faster, longer while staying in peak riding health whatever your goal. Among its contents, you’ll find cutting edge on which technologies will work for you and research on the best way to structure your which are best left to the pros. training durations and intensities, and why a Cycling is a The famous Eddie Merckx once said: “Don’t “polarised” approach – emphasising long easy buy upgrades, ride up grades.” Here at Peak sessions and short, very intense sessions – is by sport that Performance, we agree entirely. With that in far the best. can develop mind, every single chapter in this report will We also examine the latest thinking on and maintain help you upgrade your riding performance. efficient pedalling and hill-climbing techniques, extremely So read this report, get fitter, ride faster, keep and explain how and why targeted strength high levels healthy, and steal a march on your peers! training can help raise your riding to a new of fitness high. New findings from the world of cycling Andrew Hamilton, aerodynamics are unveiled too, with guidance Peak Performance editor Published by Green Star Media Ltd, Meadow View, SUBSCRIBE TODAY! Tannery Lane, Bramley, Guildford GU5 0AB, UK. ISSN NO: 2397-6632 JUNE 2016 | NUMBER 353 | BY SUBSCRIPTION ONLY Peak Performance Telephone +44 (0)1483 892894 CYCLING TECHNOLOGY combines the latest and SLICING THE AIR ISSN NO: 2397-6632 SEPTEMBER 2016 | NUMBER 356 | BY SUBSCRIPTION ONLY EDITOR The latest aero technology for faster riding DIETARY OPTIMISATION very best research for Andrew Hamilton SUGAR CONUNDRUM When and how should you be using sugar and sports drinks for maximum [email protected] health and performance? all aspects of endurance MENTAL PREPARATION MASTER YOUR DESTINY How older athletes can build MANAGING DIRECTOR ISSN NO: 2397-6632 confidenceJANUARY for big 2017 challenges | NUMBER 360 | BY SUBSCRIPTION ONLY sports, with training OVERUSE INJURIES EQUAL BUT Andrew Griffiths DIFFERENT plans, tips and advice Strength and conditioning for injury prevention in female runners Flora Duffy of Bermuda competes in the women’s SPORT INJURY triathlon final during the London 2012 Olympic Games at Hyde Park August 4, 2012. BREAKING THE PAIN CUSTOMER SERVICES SPORT NUTRITION BARRIER for implementing that Greg Lemond wins the 1990 Tour SPECIAL de France - just a few months after DON’T CRAMP WHEN AND HOW TO the first official Peak Performance EDITION TRAIN THROUGH PAIN newsletter was launched! YOUR STYLE A REVOLUTIONARY Duncan Heard APPROACH TO PREVENT SPORTS HEALTH CYCLING TECHNOLOGY MUSCLE CRAMPS UNDER knowledge into your 60 MINUTES SPORTS TECHNOLOGY PERFORMANCE [email protected] UNDERSTAND MYSTERY OF HELL SOLVING THE MYSTERY OF YOUR NEEDS UNEXPLAINED FATIGUE RIDING FASTER USING training regime. ‘HOUR RECORD’ KNOWHOW WHICH SPORTS TECHNOLOGIES WILL REALLY HELP YOUR CARBOHYDRATE NUTRITION PERFORMANCE? MARKETING POWER TO Mark Cavendish of Britain THE PEOPLE winning the first stage of this year’s Tour de France MAXIMISE PERFORMANCE Gina Edwards WITH STATE-OF-THE-ART Get a new issue delivered CARBOHYDRATE FEEDING SPORTS INJURY [email protected] RUNNING SHOE SECRETS to your inbox every month! HOW YOUR WEAR PATTERNS REVEAL A PATH TO BETTER To subscribe to Peak Performance RUNNING STRENGTH AND CONDITIONING GO HEAVY www.greenstarmedia.net/ RESISTANCE TRAINING TO BOOST ENDURANCE call +44 (0)1483 892894 ALTITUDE TRAINING HEAD FOR THE HILLS SECRETS © Green Star Media Ltd. SIMPLER WAYS TO ALTITUDE TRAIN All rights reserved. PEAK PERFORMANCE iii http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE Contents ENDURANCE TRAINING 1 How to build the foundations for success using ‘zone 1’ training ZONE TRAINING 4 Simple and easy ways to target your optimum training zones to maximise fitness gains HI LOW, SILVER LINING 9 The benefits of a polarised approach for structuring your training GET FIT WITHOUT TAKING A HIT 14 How to use high-intensity intervals to improve your riding fitness GOING AERO 18 How to ride faster for the same effort CYCLING - MYTHS OR FACTS? 22 Optimising your pedalling cadence for faster riding BE STRONG, RIDE FAST! 26 Essential strength training for cyclists THE POWER AND THE GLORY 28 Why it matters for cycling performance MAXIMISING POWER TO WEIGHT RATIO 33 The Team Sky approach to maximising performance MULTIDAY EVENTS 38 Multiday nutrition for cycling performance REACH FOR THE SKY 42 The science of better climbing HIERARCHY OF PERFORMANCE 48 How important is high-tech gadgetry for better riding? DON’T FEEL THE PRESSURE 52 Protect your nether regions! THIRTY YEARS OF SIXTY MINUTES OF TRUTH 56 Ride faster using lessons from cycling’s ‘hour’ record attempts About the contributors Andrew Hamilton BSc Hons, MRSC, Joe Beer has completed over Professor Keith Baar is an associate ACSM is a sports science writer and 200 triathlons, duathlons and professor who runs the Functional researcher, specialising in sports extreme events worldwide. Joe has Molecular Biology laboratory at nutrition. He has worked in the field also trained and advised the University of California Davis of fitness and sports performance numerous amateur and College of Biological Sciences. His for over 30 years, helping athletes professional clients since 1991 special interest is the biochemistry to reach their true potential. including legendary cyclist and genetics underlying the process Andrew is also a lifelong endurance Graeme Obree UK National of muscle growth and muscle athlete himself. As well as his role Champion in 1997 and 18:27 endurance. Prior to departing the as commissioning editor of Peak 10-mile PB) and the UK’s first UK to take up his position at the Performance he is a scientific Ironman winner Matt Belfield University of California, Keith was consultant to the fitness and sports (Lanzarote 1999). In order to a scientific advisor to both the nutrition industries. stay ahead of the pack, Joe English Institute of Sport and British continues to be involved with Cycling. a number of sport science researchers at various universities. PEAK PERFORMANCE iv http://www.pponline.co.uk MAXIMUMBASE ENDURANCE CYCLING PERFORMANCE TRAINING endurance training: do the right thing! Joe beer explains why it’s all too easy to fall into the trap of unproductive training when endurance training, and shows you how to put proven theory into practice more effectively aT a GLaNCe This article: Easy ● Explains the concept of zone 1 training and why it’s increasingly regarded as essential for SOMETIMES KNOWN AS: maximising endurance performance; Aerobic, Easy, Recovery, Long slow distance, etc. ● Shows how switching to a zone 1 approach SUBJECTIVE FEEL: could lead to a lifetime best performance, even You feel like you can keep going and going in veteran athletes! ● Offers action plans and sample sessions to TYPICAL BLOOD LACTATE: boost your endurance training 1 Zone Less than 2mmol per litre (mM/L) hen I first wrote about the science of endurance training in Peak Performance Moderately hard back in 2010, I suggested that the I evidence points towards the bulk of time SOMETIMES KNOWN AS: spent training below 80% maximum heart rate Threshold training, Intensive endurance, etc. as the most effective training approach for SUBJECTIVE FEEL: endurance events like marathons, triathlons, You know you’ve had a workout! and endurance cycling. TYPICAL BLOOD LACTATE: In the beautifully simple three zone system Between 2 and 4mmol per litre (mM/L) evolved by sports scientists (see box 1) this 2 Zone is termed ‘Zone 1’; typically starting at 60% of maximum heart rate – and topping off at 80% of maximum heart rate. Most importantly, we will see that this 80% limit critical juncture in Very, very hard training effort, which must be used to plan and control your training. Think of it as a ‘speed SOMETIMES KNOWN AS: limit’ threshold in your training if you’re serious Very high intensity, Race pace, etc. about improving your endurance! SUBJECTIVE FEEL: The scientific explanation of exactly why this You won’t want to stay in this zone for long! ‘big-base of steady training’ is the best way to TYPICAL BLOOD LACTATE: train is becoming clearer, but still not precisely More than 4mmol per litre (mM/L) Zone 3 Zone explained. However, the data coming in on elite athletes’ training methods, from research studies and historical recall from the diaries of developments into monitoring the training ex-professionals continues to support it. This loads, frequencies and intensities in the approach challenges the ‘no pain-no gain’ mantra programmes of athletes. Get it right the athlete and it works whatever the natural talent of the develops and improves. Get it wrong and they athlete. But it also frustrates many an athlete burn out or peak too early, or too late. trying to ‘train smart’ because something that is These monitoring methods have moved easy and simple sounds too good to be true.