CYCLING PERFORMANCE Using the Latest Science to Ride Longer, Faster and Better
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
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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
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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. on from just noting mood, resting heart rate or perhaps weight and have recently focussed Why zone 1? on a factor called heart-rate variability (HRV), Part of the explanation as to why the bulk which is now incorporated into many heart rate of training below 80% is so effective can monitors such – eg the Polar RC3. These HRV be best provided via parallel technological watches measure the time variation between
3 PEAK PERFORMANCE ISSUE 349 PEAK PERFORMANCE 1 http://www.pponline.co.uk MAXIMUMBase endurance CYCLING PERFORMANCE training the heart beat in the heart ECG trace and thanks to some clever computer algorithms, turn this variability into measure of recovery. Recent studies into zone 1 tRaining High levels of variability indicate a rested SubjectS % time in % time in and recovered athlete. Low levels of variability zone 1 zoneS 2 & 3 the benefitS indicate fatigue and poor recovery. Combine Rowers training in the Many medal winners at this instant feedback with data on training 26-week run up to 77.3% 22.7% (1) the Olympics and you can remove the guesswork about the 2012 Olympics how long and hard athletes should be training. In the Despite no increase in Importantly, what the HRV data shows is that 1970s and training hours over the Olympic speed 80s 38 years, the men’s world 50-60% high volumes of zone 1 training produces skaters from all over 40-50% records from 1500m to very little fatigue yet induces good training the world(2) 10,000m have improved In 2010 dramatically - by around adaptations. It also seems to help prime the 20% 80% 18%. body for short sessions of zone 2 and 3 training. Skiers doing very high % Elite Norwegian of zone 1 training more 96% 4% a look at the evidence X-Country skiers(3) likely to become elite The panel right details some of the recent and nationally ranked studies showing how focussing on zone 1 World ranked 74% (swim) 26% Olympic distance Raised world ranking training (while including some more intense 88% (bike) 12% triathlete(4) from 14th to 8th training) leads to significant benefits. Since 85% (run) 15% (see figure 1 below) we last reported in 2010, little has emerged Outperformed a similar from labs or training diaries to suggest that Spanish recreation group of runners doing 77% 23% the preference for the bulk of time to be runners(5) less zone 1 and more spent zone 1 training is incorrect. In fact more zone2/3 training data is accumulating to add weight to zone 1 preference, with only small amounts of precise moderate or very hard training. human race. As a coach, I get this a lot from As far as the middle ground goes (zone amateur and recreational athletes. Reasoning 2 – sometimes termed no-man’s land’), the Clients that such as: “I don’t have the time to do slow base recommended volume varies according to jump work” or “How can I over-train on just 7 hours which sport and study you see quoted. The into zones per week? I’ve been doing this for ages.” 80/20 zone 1/zones 2 + 3 rule that some 2 and 3 My own personal coaching data supports quote may be too fixed and ignore how the randomly and the approach of emphasising zone 1 with small 20% is split between zones 2 and 3. However, regularly in amounts of time in zones 2 and 3; clients who 75/5/5 zone 1/zone 2/zone 3 is a good only go into the harder zones when required starting point with the remaining 15% spread their training outperform those around them who are always as the individual best responds. get worse looking for a race. That is, the clients that jump results than into zones 2 and 3 randomly and regularly in But I’m an amateur! those who their training get worse results than those who At this point, you may be saying, “Yes but I’m follow the follow the zone 1 rule. Not surprisingly, these not a professional – these athletes are different!” zone 1 rule clients are often heard asking “So what secret Yes, they might be more talented than Joe training do you really do? You can’t go this Average but professionals are still part of the easy most of the time!”
Figure 1: The % of time spent in zones 1, 2 and 3 in each discipline of the triathlon
4 PEAK PERFORMANCE ISSUE 349 PEAK PERFORMANCE 2 http://www.pponline.co.uk Base endurance training MAXIMUMBase endurance CYCLING PERFORMANCE training the heart beat in the heart ECG trace and thanks to some clever computer algorithms, CaSe STUDY turn this variability into measure of recovery. Recent studies into zone 1 tRaining High levels of variability indicate a rested SubjectS % time in % time in and recovered athlete. Low levels of variability zone 1 zoneS 2 & 3 the benefitS Dave amber indicate fatigue and poor recovery. Combine Rowers training in the Many medal winners at this instant feedback with data on training 26-week run up to 77.3% 22.7% (1) the Olympics and you can remove the guesswork about the 2012 Olympics – lifetime how long and hard athletes should be training. In the Despite no increase in Importantly, what the HRV data shows is that 1970s and training hours over the Olympic speed 80s 38 years, the men’s world high volumes of zone 1 training produces 50-60% best at 59 skaters from all over 40-50% records from 1500m to very little fatigue yet induces good training the world(2) 10,000m have improved In 2010 dramatically - by around adaptations. It also seems to help prime the 20% Dave Ambler lives in Bewdley, 80% 18%. body for short sessions of zone 2 and 3 training. Worcestershire and is the managing director of Skiers doing very high % an engineering consultancy. But Dave is also Elite Norwegian of zone 1 training more 96% 4% a look at the evidence X-Country skiers(3) likely to become elite a keen and committed triathlete clocking up The panel right details some of the recent and nationally ranked around 4-6 hours of training per week in the studies showing how focussing on zone 1 World ranked low/off season and as many as 15 hours per 74% (swim) 26% Olympic distance Raised world ranking training (while including some more intense 88% (bike) 12% week in the run up to an Ironman race. triathlete(4) from 14th to 8th training) leads to significant benefits. Since 85% (run) 15% Dave recently achieved a lifetime best of (see figure 1 below) we last reported in 2010, little has emerged 12hours 12minutes at the Ironman distance, Outperformed a similar from labs or training diaries to suggest that Spanish recreation group of runners doing beating his previous best personal best set 77% 23% the preference for the bulk of time to be runners(5) less zone 1 and more 13 years earlier – an astonishing result! His spent zone 1 training is incorrect. In fact more zone2/3 training annual training volumes from Oct 2014 to Sept data is accumulating to add weight to zone 1 2015 are shown below: preference, with only small amounts of precise moderate or very hard training. human race. As a coach, I get this a lot from Note that 5.8% of total annual volume is As far as the middle ground goes (zone amateur and recreational athletes. Reasoning strength training. In intensity term, this would 2 – sometimes termed no-man’s land’), the Clients that such as: “I don’t have the time to do slow base be considered as a zone-3 effort so the above recommended volume varies according to jump work” or “How can I over-train on just 7 hours 2% of time in zone 3 underplays the volume of which sport and study you see quoted. The into zones per week? I’ve been doing this for ages.” hard efforts that Dave actually undertook. 80/20 zone 1/zones 2 + 3 rule that some 2 and 3 My own personal coaching data supports Dave has looked at all aspects of his training, quote may be too fixed and ignore how the randomly and the approach of emphasising zone 1 with small nutrition and all-things technology to improve 20% is split between zones 2 and 3. However, regularly in amounts of time in zones 2 and 3; clients who his performance but he puts his success 75/5/5 zone 1/zone 2/zone 3 is a good only go into the harder zones when required mainly down to his adherence to a mainly starting point with the remaining 15% spread their training outperform those around them who are always ‘zone-1’ emphasis (around 80% volume) with as the individual best responds. get worse looking for a race. That is, the clients that jump small volumes of high-intensity work – an above: Dave high-intensity sessions provides for endurance results than into zones 2 and 3 randomly and regularly in approach he’s been using for over a decade. amber – zone 1 athletes. Compared to the constant high intensity But I’m an amateur! those who their training get worse results than those who As Dave explains: “Over a number of years and advocate! eyeballs out sessions I used to do, this approach At this point, you may be saying, “Yes but I’m follow the follow the zone 1 rule. Not surprisingly, these with Joe’s guidance, I have been implementing has helped me to stay fresh, recover faster and not a professional – these athletes are different!” zone 1 rule clients are often heard asking “So what secret an 80% zone 1/20% zones 2&3 approach. best of all improve my race performance.”Dave Yes, they might be more talented than Joe training do you really do? You can’t go this Using heart rate monitors and power meters Amber – zone 1 advocate! Average but professionals are still part of the easy most of the time!” on the bike, we are able to not only monitor the effort that’s going into the session, but Joe Beer is an endurance coach working with also the work that is coming out and measure cyclists, triathletes, duathletes and runners Figure 1: The % of time spent in zones 1, 2 and 3 the benefits that zone-1 work with focused through his company. in each discipline of the triathlon Dave amber's zone training split during period Oct 14-Sept 15
TOTAL 477 hours Zone 1 Swim 95h, Zone 2 Zone 3 Bike 246h, 87% of endurance 11% 2% Run 108h, volume Strength 28h
4 PEAK PERFORMANCE ISSUE 349 5 PEAK PERFORMANCE ISSUE 349 PEAK PERFORMANCE 3 http://www.pponline.co.uk MAXIMUMTRAINING CYCLINGINTENSITY PERFORMANCE TECHNIQUES Zone training: why low- tech can work too! Andrew Hamilton looks at training zones and shows that you don’t need to go hi-tech to successfully target your desired training zone…
AT A GLANCE 2. Phospho-creatine (PC) system – helps bolster flagging ATP stores very rapidly This article: by regenerating broken down ATP using ● Explains why training zones are important and donated phosphate from a reservoir of how they’re dependent on energy systems high-energy phosphate in the muscles ● Looks at different ways of monitoring training known as creatine phosphate (this is the intensity energy system enhanced by the food ● Shows how you can use two very simple supplement creatine). The PC system low-tech methods to target your preferred training zone(s) provides about 10 seconds’ worth of energy;
3. Lactate system (also known as the ‘anaerobic’ system) – takes a bit longer to nderstanding the concept kick in, but helps to regenerate ATP fairly of training zones is vital for rapidly by the incomplete breakdown of maximising your performance. For carbohydrate without oxygen. The lactate U example, to improve your muscles’ If you don’t system runs out of steam not because ability to burn carbohydrate very quickly, carbohydrate is exhausted, but due changes you need train in the ‘lactate’ zone – not in a understand in muscle biochemistry, which results in different zone! And to know how to do this, training intense fatigue. Flat out, the lactate system you need to know where the zone boundaries zones, can supply about a minute’s worth of ATP; lie and how to know which zone you’re in… In knowing short, if you don’t understand training zones, how hard 4. Aerobic system – uses fat, carbohydrate knowing how hard to train and how to vary to train and and even protein to produce ATP. It’s your training intensity becomes nothing more the slowest system to kick in, and can’t than guesswork. how to vary generate ATP as rapidly, but providing your training there’s enough oxygen available, the Energy systems and training zones intensity aerobic system can provide energy for Underpinning the concept of ‘training zones’ becomes several hours! are the energy systems that power the nothing more body. Unlike a car, which has one engine than Because all energy expended in the muscles and runs on one type of fuel, your muscles ultimately occurs via the breakdown of are fuelled by four distinct energy systems, guesswork ATP (system #1 above), there are actually enabling you to perform immediate, very just three trainable energy systems: the PC high intensity work and also sustained system (#2), the lactate system (#3) and the lower intensity work. However, thanks to aerobic system (#4). Nature’s ingenuity, these energy systems A quick look at figure 1 (overleaf) shows are seamlessly integrated together, which the contribution these energy systems make is why it’s not apparent that energy use to total energy demand during periods changes as you work harder and harder. of maximum sustainable exercise. Notice how each system overlaps with the one it These energy systems are as follows: precedes. This is necessary for seamless 1. Stored adenosine triphosphate (ATP) – this integration of the systems – you wouldn’t is an immediate source of energy that lasts want to stutter and hesitate as your exercise for just 3-4 seconds. Although all muscular intensity increased! So while there are contraction uses ATP, most of this is discreet ‘zones’ corresponding to the different generated in situ by the other three energy energy systems, the boundaries of these processes described below; zones are rather ‘fuzzy’.
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Figure 1: Schematic repreSentation oF contribution Targeting the zone over time oF the body’S energy SyStemS In order to successfully target a particular Zone training: why low- training zone, you need to know two things: • What zone am I in now? seconds minutes hours • How will I know when I transition up or tech can work too! down into another zone? Unfortunately, because of the overlap in Andrew Hamilton looks at training zones and shows that you don’t energy systems, this isn’t always easy. In need to go hi-tech to successfully target your desired training zone… particular, the lactate and aerobic energy systems have a large degree of overlap (see figure 1). If you’re doing a 3-hour easy energy AT A GLANCE 2. Phospho-creatine (PC) system – helps bike ride on the flat, there’ll be very little bolster flagging ATP stores very rapidly contribution to energy from your lactate This article: by regenerating broken down ATP using system. But ride flat out for 10 miles and ● Explains why training zones are important and donated phosphate from a reservoir of your lactate system is making a substantial how they’re dependent on energy systems high-energy phosphate in the muscles time contribution. It’s this large and ‘fuzzy’ area ● Looks at different ways of monitoring training known as creatine phosphate (this is the of overlap that often catches out athletes, intensity Pink = ATP system; blue = CP system; green = lactate system; black = aerobic system energy system enhanced by the food who can easily and unwittingly end up in the ● Shows how you can use two very simple supplement creatine). The PC system wrong training zone (more later)! low-tech methods to target your preferred training zone(s) provides about 10 seconds’ worth of energy; For example, if you’re doing 20-30 second The good news is that there are a number bursts of high-intensity cycling, you’re using atp system of ways to determine what zone you’re in. 3. Lactate system (also known as the (and training) both the PC and lactate systems. Briefly, these are as follows: ‘anaerobic’ system) – takes a bit longer to Likewise, a hard 5-minute effort would use creatine • Your perceived effort level nderstanding the concept kick in, but helps to regenerate ATP fairly both the lactate and the aerobic systems. It’s phosphate • Your breathing (ventilation) rate of training zones is vital for rapidly by the incomplete breakdown of also important to realize that these zones aren’t • Your heart rate maximising your performance. For carbohydrate without oxygen. The lactate fixed; for example, by training your aerobic anaerobic • Your power output metabolism U example, to improve your muscles’ If you don’t system runs out of steam not because system, it can kick in earlier and supplement (lactate system( • Your level of blood lactate ability to burn carbohydrate very quickly, carbohydrate is exhausted, but due changes energy output at higher training intensities. you need train in the ‘lactate’ zone – not in a understand in muscle biochemistry, which results in Hopefully you can see that because your Of these, you might assume that perceived training anaerobic different zone! And to know how to do this, intense fatigue. Flat out, the lactate system muscles use distinct energy systems at metabolism effort and breathing rate are far too simplistic you need to know where the zone boundaries zones, can supply about a minute’s worth of ATP; different levels of intensity, your training needs to use as a means of targeting a particular lie and how to know which zone you’re in… In knowing to target these energy systems in a way that zone. However, this isn’t necessarily the case. short, if you don’t understand training zones, how hard 4. Aerobic system – uses fat, carbohydrate reflects the demands of the event you do. And Besides, while heart rate, power and lactate knowing how hard to train and how to vary to train and and even protein to produce ATP. It’s if the kind of event you do places demands on measurements are very useful, they still your training intensity becomes nothing more the slowest system to kick in, and can’t more than one energy system (it nearly always have some significant limitations (see box 1). than guesswork. how to vary generate ATP as rapidly, but providing does), you’ll need to target each energy system For athletes who enjoy using sophisticated your training there’s enough oxygen available, the with specific types of training. technology, this may come as a surprise. Energy systems and training zones intensity aerobic system can provide energy for Underpinning the concept of ‘training zones’ becomes several hours! are the energy systems that power the nothing more BOx 1: LIMITATIONS OF affected by other factors – for example regularly, especially if you’re a relative poor recovery after previous training novice or are returning from a layoff, body. Unlike a car, which has one engine than Because all energy expended in the muscles TECHNOLOGY and runs on one type of fuel, your muscles ultimately occurs via the breakdown of While devices such as heart rate sessions, or if you’re fighting off a when quite large fitness changes can are fuelled by four distinct energy systems, guesswork ATP (system #1 above), there are actually monitors, power meters and lactate virus, both of which will your elevate occur in a relatively short timescale. measuring can be very useful in heart rate for any given workload. enabling you to perform immediate, very just three trainable energy systems: the PC Lactate meter limitations high intensity work and also sustained system (#2), the lactate system (#3) and the helping you to monitor and target a Power meter limitations Unless you’re in the lab, you can’t certain training intensity, they still have lower intensity work. However, thanks to aerobic system (#4). While power meters are available for use lactate monitoring as a guide to limitations: Nature’s ingenuity, these energy systems A quick look at figure 1 (overleaf) shows cyclists and indoor (ergo) rowers, no intensity. For example, riding along are seamlessly integrated together, which the contribution these energy systems make such direct-measurement devices are while stabbing yourself in the finger to is why it’s not apparent that energy use to total energy demand during periods heart rate monitor limitations yet available for runners and swimmers. take a blood sample and then inserting changes as you work harder and harder. of maximum sustainable exercise. Notice Formulae used to predict maximum Although becoming cheaper, a test strip into a machine and awaiting how each system overlaps with the one it heart rate may not be accurate for all accurate power meters for cyclists are a reading is hardly practical! individuals, leading to inaccuracies in These energy systems are as follows: precedes. This is necessary for seamless still expensive. Because of the above, the real value zone determination; 1. Stored adenosine triphosphate (ATP) – this integration of the systems – you wouldn’t As fitness levels change, your of using lactate measurements is in As fitness levels improve, heart rates is an immediate source of energy that lasts want to stutter and hesitate as your exercise sustainable power outputs for a given combination with other measurements at the transitions between zones may zone or blood lactate concentration such as power, speed and heart rate. for just 3-4 seconds. Although all muscular intensity increased! So while there are increase a little too, especially the will change considerably, which means Blood lactate should be seen as an contraction uses ATP, most of this is discreet ‘zones’ corresponding to the different boundary between zones 1 and 2. that you’ll need to recheck your power adjunct rather than a prime means of generated in situ by the other three energy energy systems, the boundaries of these Heart rate during exercise can be output/blood lactate concentration targeting a zone. processes described below; zones are rather ‘fuzzy’.
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Power of perception Perceived level of effort is the easiest (and perhaps most underrated) way of knowing table 1: perceived eFFort and zone training which zone you’re in. It doesn’t require any SometimeS typical blood typical heart zone Subjective feeL: equipment or technology and can be used known AS: lactate rate regardless of your fitness level. To give you an ‘Aerobic’, ‘easy’, Easy – you feel Under 80% and ‘recovery’, ‘long like you can Less than 2mmol typically around idea of what this means in practice, take a look 1 slow distance’ keep going and per litre (mM/L) 70-75% of at table 1 right, which relates sensation of effort, etc going maximum blood lactate and energy system used. ‘Threshold Moderately hard Between 2 and You can see how the subjective ‘feel’ during training’, to hard (you Around 80-85% 2 4mmol per litre ‘intensive know you’ve had of maximum exercise closely relates to levels of blood (mM/L) lactate and typical heart rates, which in turn are endurance’ etc a workout) Very, very hard associated with differing use of energy systems. ‘Very high More than Significantly (you won’t want 3 intensity’, ‘race 4mmol per litre over 85% of In the zones above, zone 1 equates to almost to stay in this pace’ etc (mM/L) maximum pure use of the aerobic system, zone 2 to the zone for long!) aerobic system supplemented by the lactate Recent research suggests that for endurance athletes seeking maximum gains, system, while zone 3 is virtually all lactate zone 1 training should comprise the bulk (over 80%) of the training volume, while system but supplemented by the PC system. ensuring some time (10-15%) is set aside for zone 3 training. Zone 2 training meanwhile should not form a major part of your training volume(1). When gauging perceived effort, researchers have found that a numbering system can be useful; not only does it help users to more accurately report effort levels, the ‘Borg’ 1-20 Using ventilation rate scale also provides an approximation to heart Another very useful method that can be used rates (see table 2). Relating the Borg scale to to target a particular zone is your ventilation the zone system above, we would have: (breathing) rate. Without delving too deeply into the biochemistry, it turns out that as exercise intensity increases, your ventilation zone 1 zone 2 zone 3 rate follows a very similar pattern of change approximately approximately 18 and as that observed with blood lactate (see box 2 11-14 14-17 above overleaf). In other words, your rate of breathing increases but not linearly, instead undergoing two distinct step changes – known as ‘VT1’ and The beauty of using perceived effort is that ‘VT2’ (see figure 2, overleaf). it’s extremely simple and costs nothing. It The relationship between lactate and has also been found to correlate closely with ventilatory thresholds is remarkably close; work rate and actual oxygen consumption(2). figure 3 shows an overlay of typical ventilation Moreover, technophobes who enjoy training rates and blood lactate levels during without being wired up like a NASA astronaut incremental exercise. Given that the first and will also appreciate the freedom from second lactate thresholds can be used to technology it allows! determine the boundaries between zones 1&2 Of course, you might think that while good enough for amateurs, when it comes to elite or pro athletes, relying on perceived effort is no substitute for sophisticated technology. table 2: borg’S ‘perceived rate oF exertion’ But you’d be wrong. A study on pro cyclists Scale number Perceived effort LeveL APProximAte HeArt rAte competing in 5, 7 and 21-day race found that 6 Rest 60-70 using perceived exertion alone was every bit as accurate as using sophisticated heart rate 7-8 Very, very light 80 monitoring for measuring both riding intensity 9-10 Very light 100 and total workload over the races(3). 11-12 Fairly light 115 One possible downside however is that the subjective nature of perceived exertion 13-14 Somewhat hard 130 means that it may not be quite so suitable for 15-16 Hard 150 very inexperienced athletes who are less able to gauge where they are on the intensity scale 17-18 Very hard 160-170 and how it relates to their performance. The 19 Very, very hard 180 good news though is that research shows that 20 Total exhaustion Maximum heart rate inexperienced athletes who use it regularly very quickly learn how to get accurate perceptions Heart rates shown are approximate and will also depend on age. of their work rate(4).
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Power of perception Perceived level of effort is the easiest (and BOx 2: UNDERSTANDING table 1: perceived eFFort and zone training Figure 2: Step changeS in breathing rate during perhaps most underrated) way of knowing increaSing exerciSe intenSity LACTATE AND TRAINING which zone you’re in. It doesn’t require any SometimeS typical blood typical heart zone Subjective feeL: ZONES equipment or technology and can be used known AS: lactate rate Note: VT1 = Measuring lactate concentration in the First ventilatory vt2 regardless of your fitness level. To give you an ‘Aerobic’, ‘easy’, Easy – you feel Under 80% and threshold; blood provides a direct insight into what’s ‘recovery’, ‘long like you can Less than 2mmol typically around idea of what this means in practice, take a look 1 VT2 = Second actually happening biochemically in slow distance’ keep going and per litre (mM/L) 70-75% of ventilatory vt1 at table 1 right, which relates sensation of effort, etc going maximum threshold muscles, and by implication, exactly how ) e blood lactate and energy system used. v ‘Threshold Moderately hard intense the exercise is. During light exercise Between 2 and You can see how the subjective ‘feel’ during training’, to hard (you Around 80-85% 2 4mmol per litre (zone 1), blood lactate remains at or near to ‘intensive know you’ve had of maximum exercise closely relates to levels of blood (mM/L) resting levels (there’s always some lactate endurance’ etc a workout) lactate and typical heart rates, which in turn are production during energy metabolism) – ie Very, very hard associated with differing use of energy systems. ‘Very high More than Significantly (you won’t want under 2mM/L. 3 intensity’, ‘race 4mmol per litre over 85% of In the zones above, zone 1 equates to almost to stay in this However, as exercise intensity increases, pace’ etc (mM/L) maximum ( minute ventilation pure use of the aerobic system, zone 2 to the zone for long!) there comes a lactate concentration at aerobic system supplemented by the lactate Recent research suggests that for endurance athletes seeking maximum gains, exercise intensity which blood lactate levels rise sharply – system, while zone 3 is virtually all lactate zone 1 training should comprise the bulk (over 80%) of the training volume, while usually around 2mM/L. This is commonly system but supplemented by the PC system. ensuring some time (10-15%) is set aside for zone 3 training. Zone 2 training meanwhile should not form a major part of your training volume(1). known as ‘lactate threshold’ – also When gauging perceived effort, researchers and 2&3 respectively, this close ventilation rate can be extremely sometimes referred to as ‘first lactate turn have found that a numbering system can be relationship means that you can useful even when using heart point’ and (perhaps incorrectly) as ‘aerobic/ useful; not only does it help users to more also use breathing rate as a cheap, rate monitors and power meters, anaerobic threshold’. accurately report effort levels, the ‘Borg’ 1-20 Using ventilation rate simple and non-invasive method helping you to confirm and add While you can exercise for several hours scale also provides an approximation to heart Another very useful method that can be used of targeting your preferred zone. context to any data you see on below lactate threshold without significant rates (see table 2). Relating the Borg scale to to target a particular zone is your ventilation Studies on trained cyclists your monitor. Indeed, despite fatigue, move above it and fatigue will the zone system above, we would have: (breathing) rate. Without delving too deeply show that using ventilation the explosion in technology that slowly begin to accumulate, even though into the biochemistry, it turns out that as rate to monitor intensity and manufacturers tell us is absolutely lactate levels themselves aren’t steadily exercise intensity increases, your ventilation target training zones can be essential for optimizing training, zone 3 rate follows a very similar pattern of change extremely accurate, especially it’s quite possible to undertake rising. Using our zone system above, zone 1 zone 2 lactate threshold would mark the boundary approximately approximately 18 and as that observed with blood lactate (see box 2 when combined with perceived extremely effective targeted zone (5) between zones 1 and 2. 11-14 14-17 above overleaf). In other words, your rate of breathing exertion . And like perceived training using only your perceived increases but not linearly, instead undergoing exertion, being mindful of your exertion and ventilation rate! However, as exercise intensity increases two distinct step changes – known as ‘VT1’ and further, there’s another important blood lactate reference point, which occurs shortly The beauty of using perceived effort is that ‘VT2’ (see figure 2, overleaf). Andrew Hamilton BSc Hons, MRSC, ACSM is a member of the Royal after lactate threshold. This is the point it’s extremely simple and costs nothing. It The relationship between lactate and Society of Chemistry and the American College of Sports Medicine, where there is a ‘sudden and sustained’ has also been found to correlate closely with ventilatory thresholds is remarkably close; specialising in sport fitness and nutrition work rate and actual oxygen consumption(2). figure 3 shows an overlay of typical ventilation increase in blood lactate concentration. Moreover, technophobes who enjoy training rates and blood lactate levels during There are a number of terms used to without being wired up like a NASA astronaut incremental exercise. Given that the first and Figure 3: overlay oF blood lactate/ventilation rate describe this second point including will also appreciate the freedom from second lactate thresholds can be used to ‘second lactate threshold’, ‘lactate turnpoint’, technology it allows! determine the boundaries between zones 1&2 the ‘onset of blood lactate accumulation’ Of course, you might think that while good (OBLA), ‘functional threshold’ and enough for amateurs, when it comes to elite ‘maximum lactate steady state’ (MLSS). or pro athletes, relying on perceived effort is In terms of actual blood lactate, this no substitute for sophisticated technology. table 2: borg’S ‘perceived rate oF exertion’ second threshold occurs around 4mM/L But you’d be wrong. A study on pro cyclists Scale number Perceived effort LeveL APProximAte HeArt rAte and is characterised by a large increase in competing in 5, 7 and 21-day race found that breathing rate and sense of effort, and a 6 Rest 60-70 using perceived exertion alone was every bit rapid buildup of fatigue. At this point, lactate as accurate as using sophisticated heart rate 7-8 Very, very light 80 production begins to outstrip the body’s monitoring for measuring both riding intensity 9-10 Very light 100 ability to remove it. and total workload over the races(3). Using our zone theory, this second 11-12 Fairly light 115
One possible downside however is that rate of blood lactate/ventilation Level lactate threshold threshold represents the border of zones the subjective nature of perceived exertion 13-14 Somewhat hard 130 2 and 3. In terms of what it means, the means that it may not be quite so suitable for 15-16 Hard 150 40 50 60 70 80 90 100 intensity at this second lactate threshold very inexperienced athletes who are less able 17-18 Very hard 160-170 percent of vo2 max point (or just below) is the maximum pace to gauge where they are on the intensity scale you will be able to sustain over a period and how it relates to their performance. The 19 Very, very hard 180 Above: Red plot = lactate concentration; blue of time – eg in a race or time trial (hence good news though is that research shows that 20 Total exhaustion Maximum heart rate plot = ventilation rate. The 1st lactate threshold is the term MLSS). Muscular fatigue will still inexperienced athletes who use it regularly very reached in the purple area, as is VT1. The 2nd lactate Heart rates shown are approximate and will also depend on age. accumulate but not so rapidly that you have quickly learn how to get accurate perceptions threshold is reached in the pink area, as is VT2 to slow down or stop in the short term. of their work rate(4).
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Combining perceived exertion and ventilation in practice
To use ventilation rate ● At VT2 and above, speaking is no Zone 2 training and perceived exertion longer possible with the exception ● Effort level - Somewhat hard but to monitor your intensity, of one or two-word statements. still sustainable (for an hour or two) all you need to know You won’t be able to maintain this ● Ventilation - speaking is possible is the following: intensity for long above this point! but not at all easy (you’d struggle ● Below VT1 equates to to hold a conversation) zone 1 training. You can combine this ● Above VT1 but below VT2 knowledge with perceived Transition from zone 2 to equates to zone 2 training. exertion, which yields zone 3 (race pace) ● Above VT2 equates to the following guide: ● Effort level – exercise starts zone 3 training. Pure zone 1 training to feel much, much harder ● Below VT1 you can speak ● Effort level – easy; you feel like ● Ventilation – speaking is still comfortably, recite the alphabet etc. you can keep going and going possible but becomes difficult to ● At VT1: you can no longer ● Ventilation - you can speak utter more than a few words speak comfortably; it requires comfortably, recite the alphabet etc some effort at this point Zone 3 training ● Above VT1/below VT2, speaking Transition from zone 1 to zone 2 ● Effort level – very hard indeed; is possible but not really ● Effort level – sustainable but exhaustion soon sets in! comfortable. For example, you becoming a little harder ● Ventilation - speaking is can’t recite the entire alphabet ● Ventilation – speaking requires virtually impossible apart with ease at this point. some effort at this point from the odd word
References 1. Front Physiol. 2014 Feb 4;5:33 2. J Sports Sci. 2008 Jan 15;26(2):131-9 3. J Strength Cond Res. 2012 Aug;26(8):2249-57 4. Int J Sports Med. 2014 May;35(5):379-84 5. J Strength Cond Res. 2013 Jul;27(7):1942-9
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Combining perceived exertion Hi, low silver lining and ventilation in practice
AT A GLANCE of which means an athlete can work at To use ventilation rate ● At VT2 and above, speaking is no Zone 2 training higher intensity for longer – exactly what’s This article: and perceived exertion longer possible with the exception ● Effort level - Somewhat hard but needed for setting a new PB. l explains why intense training is required for to monitor your intensity, of one or two-word statements. still sustainable (for an hour or two) However, interval training isn’t the performance gains all you need to know You won’t be able to maintain this ● Ventilation - speaking is possible only way of generating high-intensity is the following: intensity for long above this point! but not at all easy (you’d struggle l looks at the use of high-intensity intervals and effort. Another frequently used method ● Below VT1 equates to to hold a conversation) polarised training to generate intensity is ‘threshold training’. This involves a zone 1 training. You can combine this l shows you how to incorporate a suitable form sustained effort with a heart rate of around ● Above VT1 but below VT2 knowledge with perceived Transition from zone 2 to of intense training into your own schedule 80-85% of maximum (as a rough guide, equates to zone 2 training. exertion, which yields zone 3 (race pace) your maximum heart rate is given by the ● Above VT2 equates to the following guide: ● Effort level – exercise starts formula 220 minus your age in years). zone 3 training. Pure zone 1 training to feel much, much harder hat should you do During threshold training, lactate ● Below VT1 you can speak ● Effort level – easy; you feel like ● Ventilation – speaking is still when you’re stuck in a levels are constantly elevated, though the comfortably, recite the alphabet etc. you can keep going and going possible but becomes difficult to performance rut? Recent effort level isn’t so high as to produce a ● At VT1: you can no longer ● Ventilation - you can speak utter more than a few words Wresearch on endurance constantly rising rate. One of the benefits speak comfortably; it requires comfortably, recite the alphabet etc performance suggests the need to of threshold training is that it enables some effort at this point Zone 3 training incorporate some intense training sessions an athlete to get a feel for his or her ● Above VT1/below VT2, speaking Transition from zone 1 to zone 2 ● Effort level – very hard indeed; in your routine. But what’s the best way of appropriate race pace, which, in shorter is possible but not really ● Effort level – sustainable but exhaustion soon sets in! doing this? Andrew Hamilton investigates... If you want to events will be slightly above threshold comfortable. For example, you becoming a little harder ● Ventilation - speaking is There’s an old maxim that states ‘if pace and in longer events, very close to can’t recite the entire alphabet ● Ventilation – speaking requires virtually impossible apart you do what you’ve always done, you’ll raise your threshold, rising slightly near the end of with ease at this point. some effort at this point from the odd word get what you’ve always had’. It sounds performance the race. blindingly obvious of course but it’s to a higher surprising just how many athletes appear to be oblivious to this self-evident truth! level, you have The value of intensity References The fact of the matter is that if you want to provide the An analysis of the intensity zones during a 1. Front Physiol. 2014 Feb 4;5:33 2. J Sports Sci. 2008 Jan 15;26(2):131-9 3. J Strength Cond Res. 2012 Aug;26(8):2249-57 to raise your performance to a higher appropriate 40km cycling leg of an Olympic distance 4. Int J Sports Med. 2014 May;35(5):379-84 5. J Strength Cond Res. 2013 Jul;27(7):1942-9 level, you have to provide the appropriate triathlon shows why intensity in training training stimulus for this to occur. training matters. This research showed that stimulus for approximately 19% of the total cycling time this to occur was spent at around 100 % of maximal Getting intense aerobic power (ie flat out!) and a further There are a number of ways that 14% of the time was spent in the lactate endurance athletes can induce a training accumulation zone (around 85-100 % of stimulus, but they all involve some degree maximal aerobic power(1). Although this of high-intensity effort. One of the most research looked at triathlon, the principle popular and powerful training methods is equally applicable across all endurance is interval training – repeated bursts of competition. high-intensity effort interspersed with Adding intensity to a training periods of rest of very low-intensity work. programme using intervals is one of the Used correctly, interval training sessions most popular methods used by endurance can increase the body’s oxygen transport athletes, and studies show a wide range capacity and the muscles’ ability to of combinations of interval durations and use that oxygen to produce energy (ie intensities can produce good gains in maximum oxygen uptake). fitness(2). But just how effective is interval Interval training can also improve training in endurance athletes who already ‘lactate tolerance’. In simple terms, this have high levels of fitness? means muscles become more efficient at One fairly recent study on triathletes producing energy when oxygen is in short provides a very useful insight(3). Scientists supply (ie at very high intensities) with the examined the effects of a 2-week high- result that less of the fatiguing by-product intensity ‘shock microcycle’ (consisting of exercise called lactate is produced. of a number of interval sessions) in 16 Muscles also become better at breaking triathletes. In particular, they wanted down any lactate that is produced, all to see what effect this burst of interval PEAK PERFORMANCE ISSUE 347 7 PEAK PERFORMANCE ISSUE 350 1 PEAK PERFORMANCE 9 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE
FIGURE 1: ARRANGEMENT OF THE 15 INTERVAL SESSIONS OVER THE ‘SHOCK MICROCYCLE’(3)
cycling running swimming completion
1 2 3 4 5 6 7 8 9 10 11 12 13 14 day
training had on the triathletes’ oxygen recovery group. consumption and exercise performance, The ‘power at lactate threshold’ and in addition, to establish whether measure is important because it’s crucial periods of active rest (gentle exercise in determining how long you can sustain between each intense interval) were more a high-intensity pace. These extra gains beneficial than passive rest (complete rest in the passive recovery group occurred between intervals). despite the fact that passive recovery Why the special interest in active vs. intervals resulted in a 20% lower total passive rest? Well, previous research has training volume (remember, the triathletes indicated that lactate accumulation during Intervals rested completely in between intervals). an intense interval actually stimulates performed beneficial endurance adaptations in the with passive working muscles. Because active recovery Polarising opinions clears lactate from muscles more rapidly recovery were A valid question at this point is whether than passive recovery, passive recovery significantly triathletes and other endurance athletes between intervals exposes the muscles more effective should stick to using intervals as the to higher levels of lactate for longer, and primary mode of boosting speed could therefore lead to greater and more at increasing and performance? Few studies have long lasting muscle adaptations that are the amount of investigated the long-term effects of beneficial to endurance. power different training regimes in endurance The triathletes were split into passive athletes but a recent and very powerful and active recovery groups and over the produced at study on a large group of endurance next 2 weeks, both groups performed a lactate athletes including triathletes, cross-country total of 15 high-intensity interval sessions threshold skiers, runners and cyclists suggests that (see Figure 1) in three discreet training while intervals can play a role, an even blocks, each lasting three days (see Box better approach is possible(4). 1). Before and one week after the final In this study, scientists compared four training session, athletes performed tests different approaches to endurance training to determine maximum aerobic power, in 48 trained endurance athletes over a power output at lactate threshold and time trial performance. The first key finding was that this BOX 1: DESCRIPTION OF INTERVAL SESSIONS 2-week burst of high intensity training improved the time trial performance and Cycling intervals: four lots of 4-minute intervals at 90-95% max heart peak power output of all the triathletes in rate with 3 minutes of either active (60% max heart rate) or passive rest a short period of time, thus validating this between; ‘shock tactic’ approach. However, a closer look at the data also showed that intervals Running intervals: ten lots of 40-second intervals at 90-95% heart rate performed with passive recovery were max (repeated twice with a 10-minute gap in between each set). Active or significantly more effective at increasing passive rest (as above) for 20 seconds between intervals; the amount of power produced at lactate threshold. For example, average power Swimming intervals: six lots of 200m swims (at 90% of seasonal output at lactate threshold rose from 231 personal best time) separated by 2-minute active (~50 % of seasonal to 251 watts in the passive recovery group personal best time) or passive recovery periods. but was virtually unchanged in the active PEAK PERFORMANCE ISSUE 347
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FIGURE 1: ARRANGEMENT OF THE 15 INTERVAL SESSIONS OVER THE ‘SHOCK MICROCYCLE’(3) BOX 2: POLARISED TRAINING cycling running swimming The polarised theory of training uses the concept of ‘intensity zones’. Basically, this concept assigns your time spent training into three zones – 1, 2 and 3 – which refer to easy, moderately hard and very hard intensities of training respectively (see below). What’s fascinating is that studies on elite athletes such as runners and rowers suggest that the best way of achieving your maximum endurance potential is to spend the bulk of your training time in zone 1, ensure you spend at least some time in zone 3 but not to spend too much time in zone 2 (the moderately hard zone).
Zone Sometimes known as Subjective feel Typical blood lactate Typical heart rate
completion 1 ‘Aerobic’, ‘easy’, ‘recovery’, ‘long Easy – you feel like you can keep Less than 2mmol per litre Under 80% and typically around slow distance’ etc going and going (mM/L) 70-75% of maximum 1 2 3 4 5 6 7 8 9 10 11 12 13 14 day 2 ‘Threshold training’, ‘intensive Moderately hard – hard (you Between 2 and 4mmol per litre Around 80-85% of maximum endurance’ etc know you’ve had a workout) (mM/L) 3 ‘Very high intensity’, ‘race pace’ Very, very hard (you won’t want to More than 4mmol per litre Significantly over 85% of etc stay in this zone for long!) (mM/L) maximum training had on the triathletes’ oxygen recovery group. consumption and exercise performance, The ‘power at lactate threshold’ and in addition, to establish whether measure is important because it’s crucial 9-week period. These approaches were as repeated three times, totalling 9 weeks periods of active rest (gentle exercise in determining how long you can sustain follows: in all. The intensity of each session was between each intense interval) were more a high-intensity pace. These extra gains High-volumes of steady-state training determined by heart rate and the athletes’ beneficial than passive rest (complete rest in the passive recovery group occurred (the default mode for many endurance blood lactate levels. These were: between intervals). despite the fact that passive recovery athletes!) Low intensity – heart rate kept below Why the special interest in active vs. intervals resulted in a 20% lower total Threshold training that required to produce a blood lactate passive rest? Well, previous research has training volume (remember, the triathletes ‘Polarised training’ (see Box 2) value of 2mmol/L (equivalent to zone 1 indicated that lactate accumulation during Intervals rested completely in between intervals). Interval training (high-intensity intervals) according to polarised theory) an intense interval actually stimulates performed Lactate threshold – heart rate elevated beneficial endurance adaptations in the with passive The athletes were randomly assigned to to produce a blood lactate value of working muscles. Because active recovery Polarising opinions one of the training modes above; in each 3–5mmol/L (equivalent to zone 2) clears lactate from muscles more rapidly recovery were A valid question at this point is whether training mode, a 3-week sub cycle was High intensity – heart rate at or above than passive recovery, passive recovery significantly triathletes and other endurance athletes followed (shown in Figure 2), which was 90% of maximum (equivalent to zone 3) between intervals exposes the muscles more effective should stick to using intervals as the to higher levels of lactate for longer, and primary mode of boosting speed could therefore lead to greater and more at increasing and performance? Few studies have FIGURE 2: THE 3-WEEK SUB CYCLE (REPEATED THREE TIMES) long lasting muscle adaptations that are the amount of investigated the long-term effects of FOR EACH MODE OF TRAINING beneficial to endurance. power different training regimes in endurance h A The triathletes were split into passive athletes but a recent and very powerful >2 and active recovery groups and over the produced at study on a large group of endurance 1-2 LOW LOW LOW LOW next 2 weeks, both groups performed a athletes including triathletes, cross-country 3 5 4 5 LOW lactate LOW LOW LOW LOW LOW LOW LOW 2 LOW >1 1 2 LT 4 1 2 LT 4 1 1 total of 15 high-intensity interval sessions threshold skiers, runners and cyclists suggests that 1 R 1 R R R R R (see Figure 1) in three discreet training while intervals can play a role, an even Training week 1 Training week 2 Recovery week (4) h B blocks, each lasting three days (see Box better approach is possible . >2
1). Before and one week after the final In this study, scientists compared four 1-2 training session, athletes performed tests different approaches to endurance training LOW FL LOW LT LOW FL LOW LT >1 LT 1 LT 2 4 LT 1 LT 2 4 LT LOW LT to determine maximum aerobic power, in 48 trained endurance athletes over a 1 2 3 R 1 4 3 R R 1 R 1 R 2 R power output at lactate threshold and time Training week 1 Training week 2 Recovery week h C trial performance. >2
The first key finding was that this 1-2 BOX 1: DESCRIPTION OF INTERVAL SESSIONS LOW LOW LOW LOW LOW 2-week burst of high intensity training LOW 2 LOW 4 LOW 2 LOW 4 LOW 2 >1 HIGH 1 HIGH 3 HIGH 1 HIGH 3 1 HIGH improved the time trial performance and 1 2 1 2 1 Cycling intervals: four lots of 4-minute intervals at 90-95% max heart R R R R R R peak power output of all the triathletes in Training week 1 Training week 2 Recovery week rate with 3 minutes of either active (60% max heart rate) or passive rest h D a short period of time, thus validating this >2 between; ‘shock tactic’ approach. However, a closer 1-2 LOW look at the data also showed that intervals LOW LOW LOW
Running intervals: ten lots of 40-second intervals at 90-95% heart rate ISSUE 347 4 >1 HIGH 1 2 HIGH 3 HIGH HIGH HIGH HIGH HIGH HIGH HIGH HIGH HIGH HIGH HIGH HIGH performed with passive recovery were max (repeated twice with a 10-minute gap in between each set). Active or 1 2 R 1 2 3 R 5 6 7 R 9 10 11 R 13 14 15 R significantly more effective at increasing passive rest (as above) for 20 seconds between intervals; Training week 1 Training week 2 Recovery week the amount of power produced at lactate A: high-volume training (Low = low-intensity session, LT = threshold session; R = rest) threshold. For example, average power Swimming intervals: six lots of 200m swims (at 90% of seasonal B: threshold training (Low = low-intensity session, LT = threshold session, FL = fartlek session R = rest) output at lactate threshold rose from 231 personal best time) separated by 2-minute active (~50 % of seasonal C: Polarised training (Low = low-intensity session, High = high-intensity session, R = rest) personal best time) or passive recovery periods. to 251 watts in the passive recovery group D: Interval training (Low = low-intensity session, High = high-intensity session, R = rest) NB: Vertical axis = hours per session but was virtually unchanged in the active PEAK PERFORMANCE ISSUE 347 PEAK PERFORMANCE
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FIGURE 3: TRAINING MODE AND % TIME SPENT IN EACH ZONE(4)
Polarised Threshold Intense intervals High volume
26% 16%
54% 43% 1% 46% 57% 6% 68% 83%
0% 0%
Zone 1 Zone 2 Zone 3
Immediately before and after the 9-week training intervention, all the athletes PUTTING THEORY INTO PRACTICE underwent testing to measure various aspects of endurance performance. Let’s pull the strands together to provide some practical advice. Here are some best-practice training guidelines based on the recently published After nine weeks of training, the evidence. These assume you have already built up a decent level of base researchers looked to see what gains in fitness and are looking to step your performance up a gear. endurance performance each mode of If you don’t already do so, use a heart rate monitor to record your workouts training produced. The findings were as so you can analyse the % of time spent in each of the 3 training zones. follows: The polarised training regime (C) Collect some data and analyse your current training patterns to see where produced the biggest improvement in you spend most of your time. It’s common for athletes to discover that they aerobic power (up by 11.7%), followed by spend quite a bit of time in zones 1 and 2, but very little in zone 3. high-intensity intervals (D) (up by 4.8%). If you compete or have major events in the summer, applying the The gains in peak power and times to following guidelines will likely yield good results: exhaustion managed by the athletes in an incremental test were greatest in the 1) January to early March: try and build up your base volume (zone 1). polarised group (17.8% longer), followed Occasional sessions of high-intensity intervals can be performed by the high-intensity interval group (8.8% during the latter part of this period. longer). 2) Mid March to early summer: transition to a more polarised The amount of power the athletes approach to your training. Aim for an 80:10:10 split between zones could produce at a blood lactate level 1, 2 and 3 respectively. Towards the end of this period, consider of 4mmol/L (a measure of maximum performing a short block of high-intensity interval training, using sustainable power) was increased most passive rest in between each interval. Make sure however your total in the polarised group (by 8.1%), and also training volume is reduced accordingly to ensure you don’t become increased in the high-intensity interval over fatigued. group (by 5.6%). 3) Summer season: if this is when you aim to peak, continue with a With the exception of a slight increase in polarised training approach throughout. However, adding a little economy (a measure of muscle efficiency specific threshold work can be useful for judging race pace so long as at sub-maximum workloads), neither it’s not performed in the run up to an important race or event. If you’re the threshold training (B) nor the high- racing frequently and time is short, some sessions of high-intensity volume steady state training (A) protocols intervals can be useful at this time to maintain high levels of fitness. produced any significant performance gains! 4) Early autumn: continuing to use a polarised approach will help maintain your high levels of fitness. Polarised or intervals? 5) Late autumn/early winter: as the nights draw in and weather deteriorates, quality training becomes harder. Switch to base training This study needs to be taken seriously and ease up on the volume. This is a time to allow the body deep rest because it used a large number of well- and recovery and to recharge those batteries! trained endurance athletes who correctly completed over 95% of their designated 6) All year round: if injury or illness forces you to take an extended training sessions. The finding that a layoff, resume with 2-3 weeks of base training before resuming polarised approach to training was so intense work. effective should not perhaps come PEAK PERFORMANCE ISSUE 347
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FIGURE 3: TRAINING MODE AND % TIME SPENT IN EACH ZONE(4) as a surprise as previous studies have useful training mode indeed for short demonstrated that a polarised approach is periods – for example when time is tight, or superior one dominated by relying solely during the off-season, when poor weather Polarised Threshold Intense intervals High volume on high-volume or dominated by lactate What’s conditions and short days make it difficult threshold training(5-7). What’s perhaps to perform a decent volume of zone 1 more surprising is that the polarised perhaps more work. 26% regime produced even bigger performance One thing that is abundantly clear 16% surprising is gains than the currently fashionable ‘high- however is that whatever else, some 54% 43% that the 1% intensity interval approach’, which used a high-intensity work is absolutely vital for 46% 57% larger volume of high-intensity work. polarised producing endurance performance gains. 6% The most likely explanation is that very regime Take a look at the pie charts in Figure 68% 83% intense training – ie in zone 3 – is able produced even 3 and you can see that the two least to significantly change the biochemistry effective training modes (threshold and 0% of muscle cells in quite profound ways, bigger high-volume steady state) contained little 0% specifically by activating ‘endurance genes’ performance or no zone 3 effort, yet ironically, this is in your muscles, boosting their activity. how most amateur endurance athletes Zone 1 Zone 2 Zone 3 gains than the However, this activation is most effective train most of the time! when there’s a good aerobic base in place currently Immediately before and after the 9-week – ie as a result of lots of zone-1 training. fashionable References PUTTING THEORY INTO PRACTICE training intervention, all the athletes Combining these two modes – ie polarised high intensity 1. Sports Med 38: 881-891, 2008 underwent testing to measure various training – seems then to provide the best 2. Appl Physiology, Nutr Metab, 2008; 33 (6): aspects of endurance performance. Let’s pull the strands together to provide some practical advice. Here are of both worlds. interval 1112–1123 some best-practice training guidelines based on the recently published High-intensity interval training, while approach 3. J Strength Cond Res. 2013 May;27(5):1384-93 After nine weeks of training, the evidence. These assume you have already built up a decent level of base providing lots of intense work, isn’t so 4. Front Physiol. 2014 Feb 4;5:33 researchers looked to see what gains in fitness and are looking to step your performance up a gear. effective at generating the all-important 5. J Appl Physiol. 2013 Feb 15;114(4):461-71 endurance performance each mode of If you don’t already do so, use a heart rate monitor to record your workouts aerobic base that is achieved in polarised 6. Int J Sports Physiol Perform. 2012 Jun;7(2):103-12 training produced. The findings were as so you can analyse the % of time spent in each of the 3 training zones. training. But it does seem to be a very 7. Int J Sports Physiol Perform. 2014 Jan;9(1):93-9 follows: The polarised training regime (C) Collect some data and analyse your current training patterns to see where produced the biggest improvement in you spend most of your time. It’s common for athletes to discover that they aerobic power (up by 11.7%), followed by spend quite a bit of time in zones 1 and 2, but very little in zone 3. high-intensity intervals (D) (up by 4.8%). If you compete or have major events in the summer, applying the The gains in peak power and times to following guidelines will likely yield good results: exhaustion managed by the athletes in an incremental test were greatest in the 1) January to early March: try and build up your base volume (zone 1). polarised group (17.8% longer), followed Occasional sessions of high-intensity intervals can be performed by the high-intensity interval group (8.8% during the latter part of this period. longer). 2) Mid March to early summer: transition to a more polarised The amount of power the athletes approach to your training. Aim for an 80:10:10 split between zones could produce at a blood lactate level 1, 2 and 3 respectively. Towards the end of this period, consider of 4mmol/L (a measure of maximum performing a short block of high-intensity interval training, using sustainable power) was increased most passive rest in between each interval. Make sure however your total in the polarised group (by 8.1%), and also training volume is reduced accordingly to ensure you don’t become increased in the high-intensity interval over fatigued. group (by 5.6%). 3) Summer season: if this is when you aim to peak, continue with a With the exception of a slight increase in polarised training approach throughout. However, adding a little economy (a measure of muscle efficiency specific threshold work can be useful for judging race pace so long as at sub-maximum workloads), neither it’s not performed in the run up to an important race or event. If you’re the threshold training (B) nor the high- racing frequently and time is short, some sessions of high-intensity volume steady state training (A) protocols intervals can be useful at this time to maintain high levels of fitness. produced any significant performance gains! 4) Early autumn: continuing to use a polarised approach will help maintain your high levels of fitness. Polarised or intervals? 5) Late autumn/early winter: as the nights draw in and weather deteriorates, quality training becomes harder. Switch to base training This study needs to be taken seriously and ease up on the volume. This is a time to allow the body deep rest because it used a large number of well- and recovery and to recharge those batteries! trained endurance athletes who correctly completed over 95% of their designated 6) All year round: if injury or illness forces you to take an extended training sessions. The finding that a layoff, resume with 2-3 weeks of base training before resuming polarised approach to training was so intense work. effective should not perhaps come PEAK PERFORMANCE ISSUE 347 PEAK PERFORMANCE ISSUE 347
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AT A GLANCE training is a method of training that intersperses intervals of high-intensity This article: exercise, with short periods of rest. Done right, interval training allows you to get l defines high-intensity interval training larger fitness gains faster than simply l assesses its benefits according to research ploughing along endlessly at a steady l looks at how high-intensity interval training intensity. can be used in a training schedule Until comparatively recently, however, interval training was something that igh-intensity interval training was mostly the preserve of elite riders. (HIIT) has become an The main reason for this was that, while increasingly popular training effective (and less likely to result in injury Hmethod for endurance athletes, and burnout), most interval sessions especially when time is tight. Andrew recommended by coaches were still pretty Hamilton looks at some of the very latest gruelling – for example, 8 x sets of 4 research findings into HIIT and explains minutes on the bike performed at 90-95% how cyclists can safely integrate HIIT maximum aerobic capacity (hard!) or 6 training into an existing schedule... x 800m on the track at near race pace. There’s an old adage that says, “If Inevitably, for a lot of club and recreational you do what you’ve always done, you’ll athletes, interval training was quite get what you’ve always had.” And yet There’s an old daunting. many endurance athletes who train at adage that But that has since changed thanks the same distance and pace day in, day says, “If you do to pioneering work back in 1996 by a out are surprised when they (inevitably) Japanese researcher called Izumi Tabata at fail to make progress. The problem is what you’ve the National Institute of Fitness and Sports that grinding out steady-state, one- always done, in Kanoya, Japan. When he published the pace workouts only tend to produce you’ll get what results of his study on the effects of high- performance gains in the earlier stages intensity interval training (HIIT), he showed of training. Once the muscles and you’ve always that just 8 x intervals of 20 seconds of cardiovascular system have adapted to had” work interspersed with 10 seconds of rest this steady-state routine, you reach the produced excellent gains in fitness. In performance plateau that one-paced particular, he demonstrated that his HIIT training predictably brings. protocol: You can of course simply up your Achieved very substantial gains in basic steady-state riding pace. However, aerobic capacity (cardiovascular fitness); a significant increase in pace sustained Produced anaerobic (speed/power) across all of your workouts would place benefits for athletes that could not be a lot of stress on your body, leaving you achieved with steady state aerobic both exhausted and injury-prone. Another exercise alone; option is to keep the same pace but Required less time to produce the steadily increase your training volume, for equivalent gains observed in other types of example by running/swimming/rowing/ interval training. cycling etc further and further in some or all of your workouts. But while this ‘longer The interest in HIIT has grown steadily and and longer’ approach is great for helping Tabata’s findings have been supported to develop your ability to cycle for longer, in a number of other studies across a it does little to help you ride any faster – wide range of sports. Another potential and the risk of sustaining an overuse injury benefit of high-intensity interval training is still very much an issue. is that many athletes (especially non-elite sportsmen and women) report that they are less onerous to perform, which makes The rise and rise of high- them attractive for those who can’t or intensity interval training won’t contemplate very tough workouts. As you’re probably already aware, interval PEAK PERFORMANCE ISSUE 346
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Recent HIIT findings Endurance training, consisting of 60 A number of recent scientific studies have minutes stationary cycling, three sessions shown that per unit of time invested, per week for weeks 1-2, then increasing to HIIT is more effective at producing the 75 minutes per session for weeks 3-4; necessary changes in muscle biochemistry Sprint interval training on a stationary for fitness and performance gains than bike, consisting of repeated 30-second all- training at a constant, one-speed pace out intervals starting with four intervals per (steady-state training). For example, a session for weeks 1-2, then increasing to six 2006 study demonstrated that 2.5 hours intervals per session for weeks 3-4; of sprint interval training produced similar Sprint intervals as above but with biochemical changes in muscles to 10.5 intervals of just 15 seconds – ie half the hours of endurance training and similar interval duration. endurance performance benefits(1). There’s also evidence that HIIT can After four weeks of training, the key improve maximal oxygen consumption finding was that all three groups made the (VO2 max – the best indicator of aerobic same gains in all three measures of fitness fitness) more effectively than doing only – ie slashing the volume of interval work by traditional, steady-state long aerobic 50% still produced the same benefits, and workouts(2-5). Even better, evidence that just 3 to 4.5 minutes of work intervals suggests that HIIT can also increase your per week produced the same fitness gains muscles’ ability to utilise fat for energy, as 180-225 minutes a week, which is what which not only means they can conserve the endurance group clocked up. Some precious glycogen, thus extending caution is required because although these endurance but can also help those who are subjects were healthy, they weren’t trained trying to lose some excess body fat(6)! athletes. That said, this study provides yet More recent studies have looked at the more evidence that some HIIT can be a benefits of HIIT using very short intervals very powerful training tool, especially if of 30 seconds or less and come up with time is short. astounding results. For example, a 2010 Evidence In another study, Swiss scientists looked study found that performing 7 x 30-second at the effects of just six cycling sessions sprint intervals was just as effective at suggests that of HIIT consisting of between eight and increasing markers of aerobic fitness as 3 HIIT can also twelve one-minute intervals performed x 20-minute hard efforts despite the fact increase your at an intensity that was equivalent to that during long intervals, the total work the maximum sustainable power that performed was eight times greater and muscles’ ability each subject had achieved in a prior the exercise duration 17 times longer than to utilise fat for maximal exercise test – ie very hard but during the sprint intervals(7). Meanwhile, energy not quite flat out(10)! At the end of the a Canadian study found that a HIIT two-week, six-session long period, the programme consisting of six intervals of subjects’ oxygen uptake capacities (a key just 10 seconds of sprinting produced measure of aerobic fitness) had risen by a significant gains in measures of aerobic healthy 8%. That just six brief sessions of fitness(8). intervals (each lasting for just 20 minutes or so) produced such significant gains in The very latest HIIT thinking aerobic capacity is impressive enough As more and more studies are published, but even more surprising, however, was we are discovering more about the that tests showed these gains were the benefits of HIIT and how it can be result of improved oxygen processing successfully implemented in a training in the muscles as a result of increased programme. In particular, there’s a growing ‘mitochondrial density’ – the kind of consensus that even very small volumes of adaptation that is normally associated with HIIT can prove effective at building aerobic high volumes of aerobic training. endurance. Let’s look at some of the most Further evidence underlining the recently published studies. benefits of HIIT comes from a 2014 study Canadian researchers examined the into elite footballers who added 2 x weekly effects of reducing the duration of the sessions of HIIT to their normal endurance, work-interval duration in HIIT(9). In strength and skill training programme(11). particular, they wanted to see whether Sixteen footballers were divided into two reducing the duration from 30 seconds groups: to just 15 seconds affected the gains in Group 1, who carried out their normal maximal and sub-maximal performance football training programme, consisting of over a four-week training period. To do 11 hours per week of strength, endurance this, they compared 3 programmes: and skill work for 12 weeks; PEAK PERFORMANCE ISSUE 346
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Group 2, who carried out their normal FIGURE 1: AEROBIC GAINS – HIIT VS. STEADY- football training as above but in addition STATE TRAINING IN PROFESSIONAL CANOEISTS performed two sessions of HIIT training per week (each session consisting of repeated 15 seconds on at 105% maximum aerobic 9 velocity/15 seconds rest for 20 minutes per 8 session). 7 After 12 weeks, the HIIT-trained 6 footballers experienced a significantly greater increase in their aerobic capacity 5 compared to the normal-trained footballers. Moreover, gains were observed 4
in the HIIT group after only six weeks, 3 whereas the normal group only showed a small improvement after 12 weeks. As a 2 % gains in maximal aerobic capacity
bonus, when it came to measures of blood 1 lipids and cholesterol, only the HIIT group improved; in this group, total cholesterol 0 HIIT variable reps HIIT variable intensity Steady state and LDL cholesterol (‘bad’ cholesterol) (group 1) (group 2) (group 3) levels decreased by about 2%, whereas it remained stable in the normal-trained indicating less metabolic stress than the group. HDL cholesterol (the good sort that groups performing steady state training. is known to protect against cardiovascular Importantly, these benefits were seen disease) increased in both training groups regardless of the number of HIIT intervals but the increase was significantly greater or interval intensity, which suggests in the HIIT group. that the exact combination of intensity/ Coming right up to date, a fascinating duration/number of intervals is rather less study into the effects of HIIT in pro canoe important than actually doing some HIIT in athletes has just been published(12) the first place. (September 2015). Scientists compared the aerobic fitness effects of three different How to integrate HIIT three-week training programmes: The evidence The evidence in favour of performing Group 1 – nine sessions of 60-second HIIT to boost endurance performance is duration intervals of high-intensity in favour of compelling. However, while they might be paddling with variable numbers of intervals performing convinced of the benefits, many cyclists in each session (6,7,8,9,9,9,8,7,6 intervals HIIT to boost are confused about how to integrate HIIT per session in sessions 1 to 9 respectively), into an existing training programme. Let’s and with a 1:3 work to recovery ratio (ie endurance start by looking at three key principles that three minutes of rest in between each performance is should guide any athlete adding HIIT to interval). compelling his/her programme: Group 2 – nine sessions of high-intensity Always allow for adaptation to HIIT – the paddling with variable intensities of intensity of HIIT is probably much higher intervals in each session (6 × 60-second than you’ve previously been used to. You intervals performed in each session but therefore need to gradually build your HIIT at 100,110,120,130,130, 130,120,110,100% training rather than jump in with full-blown maximum sustainable power output in sessions. sessions 1 to 9 respectively), and with a 1:3 Always adjust your existing workload work to recovery). to accommodate HIIT – HIIT is hard Group 3 – a control group who work and it’s therefore essential to allow performed nine x 60-minute paddling sufficient recovery when adding intervals sessions at moderate intensity (75% to a programme, for example by reducing maximum aerobic capacity) – ie the steady the training load elsewhere. Failure to state training group. do so could result in an increased risk of overtraining and/or injury. The key finding was that both HIIT groups Always structure your weekly routine so experienced major gains in maximum that you are fresh before your session(s) aerobic capacity whereas the steady of HIIT. If you’re not fresh beforehand, you state group experienced no gains (see might be tempted to skip the intervals Figure 1). The HIIT groups also experienced or, if you do them, find them too tiring to gains in anaerobic performance and complete. more favourable hormonal profiles, PEAK PERFORMANCE ISSUE 346
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Group 2, who carried out their normal FIGURE 1: AEROBIC GAINS – HIIT VS. STEADY- BOX 1: INTEGRATING HIIT – RECOMMENDATIONS Box 3: Monitoring recovery football training as above but in addition STATE TRAINING IN PROFESSIONAL CANOEISTS FOR NOVICES/LESS FIT CYCLISTS performed two sessions of HIIT training per When performing HIIT, it’s important you week (each session consisting of repeated ensure adequate recovery to avoid a long- 15 seconds on at 105% maximum aerobic 9 1. If you’re new to intervals, you should start by adding no more than one term build-up of fatigue. Here are some velocity/15 seconds rest for 20 minutes per interval session per week and cutting back on an existing non-specific simple checks you can carry out to monitor 8 session). workout elsewhere. For example, if you’re training to complete your first your recovery and look for any early signs that half-marathon by building up the mileage on one long run each week, you 7 you might need to back off a bit in terms of wouldn’t replace that workout with intervals, but instead replace a less After 12 weeks, the HIIT-trained training volume, training intensity or both. 6 specific session. footballers experienced a significantly Record your resting heart rate (in beats per 2. Be gentle on yourself – start easy and work your way into your sessions. greater increase in their aerobic capacity 5 minute – bpm) each morning before you get out compared to the normal-trained For example, instead of aiming for 10 x 1 minutes at 90% of maximum of bed. You should find that it is fairly constant 4 effort from the outset, start with 4 or 5 intervals at 80% effort. Gradually footballers. Moreover, gains were observed from day to day. However, if you record any build the number of intervals then build the effort level to 90%. in the HIIT group after only six weeks, 3 marked increase from the norm, this may whereas the normal group only showed 3. Try to ensure that you schedule a rest day after your interval session, or indicate that you aren’t fully recovered. a small improvement after 12 weeks. As a 2 at the very least, a day where any training load is very light. % gains in maximal aerobic capacity Use a heart rate monitor to record your heart bonus, when it came to measures of blood 1 4. Ensure you go into your interval session fresh by scheduling a rest day rate bpm during a steady-state session at a lipids and cholesterol, only the HIIT group (or a very light training day) the day before. Never do intervals tired. specific speed or power output. In the short- improved; in this group, total cholesterol 0 5. Once your body has adjusted to performing intervals and you are term, it should remain fairly constant and in the HIIT variable reps HIIT variable intensity Steady state and LDL cholesterol (‘bad’ cholesterol) (group 1) (group 2) (group 3) finding them more manageable, you can add back in the training session longer term (as your fitness improves), your levels decreased by about 2%, whereas that you initially removed. However, you must still ensure you continue heart rate should drop. If you notice an increase it remained stable in the normal-trained indicating less metabolic stress than the apply principles 3 and 4 above. at any time, this may indicate that you are not getting adequate rest and recovery. group. HDL cholesterol (the good sort that groups performing steady state training. 6. Remember that quality is king; rather than try and add a second interval is known to protect against cardiovascular Importantly, these benefits were seen session too soon and becoming fatigued, aim to ensure that you Heart rate variability (HRV) measurement disease) increased in both training groups regardless of the number of HIIT intervals concentrate on performing a really high-quality interval session once a week. can be extremely useful. HRV relies on the fact that in a well-recovered person at rest, but the increase was significantly greater or interval intensity, which suggests 7. Monitor your recovery (see Box 3). If you feel you are becoming there’s quite a bit of natural variability in the in the HIIT group. that the exact combination of intensity/ fatigued, take a week off from intervals completely. Coming right up to date, a fascinating duration/number of intervals is rather less time interval between each heart beat. 8. If your fitness levels are very low (eg a complete beginner or returning study into the effects of HIIT in pro canoe important than actually doing some HIIT in However, when recovery is insufficient and (12) after long lay-off), you should avoid high-intensity intervals completely fatigue sets in, that natural variability is athletes has just been published the first place. until you have built some base aerobic fitness. (September 2015). Scientists compared the diminished. Fortunately, modern technology now means that some heart rate monitors can aerobic fitness effects of three different How to integrate HIIT record your HRV and alert you when your three-week training programmes: The evidence in favour of performing The evidence BOX 2: INTEGRATING HIIT – RECOMMENDATIONS recovery is not up to scratch. Group 1 – nine sessions of 60-second HIIT to boost endurance performance is FOR EXPERIENCED/WELL-TRAINED CYCLISTS duration intervals of high-intensity in favour of compelling. However, while they might be paddling with variable numbers of intervals performing convinced of the benefits, many cyclists Now let’s see how these principles in each session (6,7,8,9,9,9,8,7,6 intervals are confused about how to integrate HIIT 1. Aim for one or two interval sessions per week. However, ensure you translate into specific training HIIT to boost adhere to principles 3 and 4 in Box 2 above and space the two sessions per session in sessions 1 to 9 respectively), into an existing training programme. Let’s recommendations. This will of course as far apart as possible. and with a 1:3 work to recovery ratio (ie endurance start by looking at three key principles that depend on your previous training three minutes of rest in between each performance is should guide any athlete adding HIIT to 2. If you are performing two sessions per week, try using two different background and fitness levels. Boxes 1 interval sessions to prevent boredom – for example, one session of interval). compelling his/her programme: and 2 left therefore provide some tailored Group 2 – nine sessions of high-intensity Always allow for adaptation to HIIT – the 30-second repetitions and one session of 90-second repetitions. recommendations for less fit/novice paddling with variable intensities of intensity of HIIT is probably much higher 3. Use a training diary so you can gauge how different interval sessions and fit/experienced endurance athletes intervals in each session (6 × 60-second than you’ve previously been used to. You work for you – eg easily spot positive (or negative) changes in performance respectively. intervals performed in each session but therefore need to gradually build your HIIT 2-3 weeks down the line as a result of implementing a particular type of at 100,110,120,130,130, 130,120,110,100% training rather than jump in with full-blown interval session. References maximum sustainable power output in sessions. 4. If you strength-train, try to ensure that you keep your resistance 1. Journal of Physiology, 2006; 575 (3): 901–911 sessions 1 to 9 respectively), and with a 1:3 Always adjust your existing workload sessions as far apart from your intervals as possible (to help ensure 2. European Journal of Applied Physiology, 2003 work to recovery). to accommodate HIIT – HIIT is hard maximum recovery). For example, if you’re interval training on a Monday 89 (3–4): 337–43 Group 3 – a control group who work and it’s therefore essential to allow and Thursday, you should resistance-train on the Saturday. 3. J Strength Conditioning Res, 2007; 21 (1): 188–92 performed nine x 60-minute paddling sufficient recovery when adding intervals 5. Try periodising your interval sessions. So for example, you could 4. Med Sc Sports and Exercise, 2007; 39 (4): 665–71 sessions at moderate intensity (75% to a programme, for example by reducing perform two weeks of two sessions per week followed by two weeks of one 5. Journal of Science and Medicine in Sport, 2007; maximum aerobic capacity) – ie the steady the training load elsewhere. Failure to session per week. Or you can block periodise – eg perform intervals two or 10 (1): 27–35 state training group. do so could result in an increased risk of even three times per week for four weeks then have a complete break for 6. J Physiol 590.5, 2012; pp 1077–1084 overtraining and/or injury. four weeks. The key point is that by varying total workload, you allow your 7. Eur J Appl Physiol. 2010 Oct;110(3):597-606 The key finding was that both HIIT groups Always structure your weekly routine so body periods where recovery and adaptation can take place. 8. Eur J Appl Physiol. 2010 Sep;110(1):153-60 experienced major gains in maximum that you are fresh before your session(s) 6. Never perform interval sessions into the run-up to a race. You’ll just 9. Eur J Appl Physiol. 2014 Aug 5. [Epub ahead of aerobic capacity whereas the steady of HIIT. If you’re not fresh beforehand, you end up sapping your race-day performance. print]( J Appl Physiol (1985). 2013 Sep;115(6):785-93 state group experienced no gains (see might be tempted to skip the intervals 7. Always monitor your recovery and check for signs of overtraining when 11. Open Access J Sports Med. 2014 Oct 17;5:243-8 Figure 1). The HIIT groups also experienced or, if you do them, find them too tiring to undergoing an extended period of interval training, especially if you are 12. J Strength Cond Res. 2015 Sep 1. [Epub ahead of gains in anaerobic performance and complete. also performing a high training load (see Box 3). print] more favourable hormonal profiles, PEAK PERFORMANCE ISSUE 346 PEAK PERFORMANCE ISSUE 346
3 4 PEAK PERFORMANCE 17 http://www.pponline.co.uk MAXIMUMCYCLING TECHNOLOGY CYCLING PERFORMANCE Going aero: gearing up for faster riding Joe Beer looks at the ongoing quest for improvements in cycling aerodynamics, and provides practical advice for cyclists seeking to slice the air for faster times
independent data. If a fast rider used it, or it AT A GLANCE said it was “aero”, that was considered the litmus test. This article: ● Looks at recent trends in aerodynamic In issue 234 of Peak Performance, we equipment for cyclists presented data showing that aero helmets ● Explains the importance of aero clothing and and wheels gave considerable performance integrated systems on the bike gains through less drag in controlled ● Presents a real case study, showing how conditions. In the latter case, data showed gains were made by applying the latest 18 watts less drag when a deep wheel and aerodynamic thinking disk combination replaced standard box section rims(2). Clothing was also mentioned but as we first wrote about aerodynamics of pointed out, the data on performance gains cycling in Peak Performance some 10 was scarce. The fact that elite riders racing years ago. Back then, many people against the clock insisted on a skinsuit suggests Ibelieved that the science of ‘going aero’ that the performance gains were worthwhile. was only important for the Olympic hopefuls, But at that time, elite suits rarely found their or those at the very elite level in the time trial, way onto the general market and ‘going aero’ triathlon and road racing strands of cycling. The fact that was still very much of a very dark art. Amateurs who were into ‘aero’ technology elite riders were considered a bit obsessive or thinking racing A more open era above their station. Indeed, I remember against the Ten years on and with many visits to wind researching my previous Peak Performance clock insist tunnels and velodromes, observing both article; a trip to Newport Velodrome to rider optimisation and product development, assess the drag of various wheels raised on a skinsuit there’s a lot more data to see and discuss, the eyebrows of many riders, who were just suggests even though some is commercially sensitive. hell bent on pedalling harder through the that the What has become clear is that not all aero problem of aerodynamic drag! performance gains are at the same stage of evolution; some gains are are yielding only very small returns while A broader church others are reaping great rewards. worthwhile Over the last decade, cycling participation Some of these new findings that have has grown by 22%(1). This is illustrated by the recently been announced include: explosion of cycling sportives, and helped • Scott Sports’ wind tunnel testing, which has by events such as the 2012 Olympics, the helped develop their new ‘Foil’ bike (see “Wiggo”, British Tour de France winners, and figure 1). Data shows a 6-watt improvement the highly popular ‘cycle to work scheme’. on its previous iteration(3), something that Cycling has moved from a ‘hardcore’ sport to would yield a 30-second reduction in time become a much broader church. over a 25-mile time trial. At the same time, elite cycling has moved • Zipp’s latest thinking, resulting in a wheel through a process of cleaning itself up - ‘dimples’ manufacturing method (see figure looking for ‘legal’ watts, which has become 2). Data suggests a 2-3 watt improvement every team’s obsession. Now, every frame over previous versions(4), resulting in a tube, piece of clothing material or ounce of potential 90-second reduction in the bike rubber has to earn its place on any team’s kit split for a 112-mile Ironman bike leg. list in 21st century professional cycling. • Orca’s shoe covers for triathletes, which In 2006 many products were described claim savings of 7 watts of drag(5), adding to as ‘aero’ but we had insufficient knowledge other drag reductions claimed for its triathlon in order to rank them according to proper suits (30 watts).
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Going aero: gearing Figure 1: Scott SportS Foil bike up for faster riding Joe Beer looks at the ongoing quest for improvements in cycling aerodynamics, and provides practical advice for cyclists seeking to slice the air for faster times independent data. If a fast rider used it, or it AT A GLANCE said it was “aero”, that was considered the litmus test. This article: ● Looks at recent trends in aerodynamic In issue 234 of Peak Performance, we equipment for cyclists presented data showing that aero helmets ● Explains the importance of aero clothing and and wheels gave considerable performance integrated systems on the bike gains through less drag in controlled ● Presents a real case study, showing how conditions. In the latter case, data showed gains were made by applying the latest 18 watts less drag when a deep wheel and aerodynamic thinking disk combination replaced standard box section rims(2). Clothing was also mentioned but as we first wrote about aerodynamics of pointed out, the data on performance gains cycling in Peak Performance some 10 was scarce. The fact that elite riders racing years ago. Back then, many people against the clock insisted on a skinsuit suggests Ibelieved that the science of ‘going aero’ that the performance gains were worthwhile. was only important for the Olympic hopefuls, But at that time, elite suits rarely found their or those at the very elite level in the time trial, way onto the general market and ‘going aero’ triathlon and road racing strands of cycling. The fact that was still very much of a very dark art. Amateurs who were into ‘aero’ technology New trends elite riders Figure 2: Zipp’S ‘WHeel DiMpleS’ conStruction were considered a bit obsessive or thinking racing A more open era Frames and wheels have for many years been above their station. Indeed, I remember against the Ten years on and with many visits to wind the focus for aero research. However, this researching my previous Peak Performance clock insist tunnels and velodromes, observing both area seems to be hitting the buffers, while article; a trip to Newport Velodrome to rider optimisation and product development, clothing appears to be the new focus. Though assess the drag of various wheels raised on a skinsuit there’s a lot more data to see and discuss, sceptics may say it's easy for manufacturers the eyebrows of many riders, who were just suggests even though some is commercially sensitive. to claim what they can never personally verify, hell bent on pedalling harder through the that the What has become clear is that not all aero more and more aero-focussed facilities are problem of aerodynamic drag! performance gains are at the same stage of evolution; some available, and many amateurs post rigorously gains are are yielding only very small returns while tested data on the internet to add detail to the A broader church others are reaping great rewards. picture of aero gains and-claims. worthwhile Over the last decade, cycling participation Some of these new findings that have The newest trend is that of ‘integration’, as has grown by 22%(1). This is illustrated by the recently been announced include: illustrated in the Scott Foil project bike above, explosion of cycling sportives, and helped • Scott Sports’ wind tunnel testing, which has where cables are hidden, bolts are covered, by events such as the 2012 Olympics, the helped develop their new ‘Foil’ bike (see and bars and stem combined to make a “Wiggo”, British Tour de France winners, and figure 1). Data shows a 6-watt improvement cleaner bike. Taking existing components and the highly popular ‘cycle to work scheme’. on its previous iteration(3), something that accessories and moulding them into a more Cycling has moved from a ‘hardcore’ sport to would yield a 30-second reduction in time aero, seamless system is producing some become a much broader church. over a 25-mile time trial. small reductions in drag. At the same time, elite cycling has moved • Zipp’s latest thinking, resulting in a wheel For example, hydration systems moulded through a process of cleaning itself up - ‘dimples’ manufacturing method (see figure into the frame (eg Scott, Giant, Canyon), rear looking for ‘legal’ watts, which has become 2). Data suggests a 2-3 watt improvement LED lights set into a seat framework (Fizik), or every team’s obsession. Now, every frame over previous versions(4), resulting in a even the rear stowage box (Ceepo), have all tube, piece of clothing material or ounce of potential 90-second reduction in the bike produced aero gains. rubber has to earn its place on any team’s kit split for a 112-mile Ironman bike leg. Within the sport of triathlon and UK list in 21st century professional cycling. • Orca’s shoe covers for triathletes, which The surface dimples form a turbulent boundary layer near the surface of the rim, time trialling, there are few rules to restrict (5) which allows the air to remain attached to the rim even at higher angles. Although In 2006 many products were described claim savings of 7 watts of drag , adding to there is a trade off of creating a slightly higher skin friction drag on the rim, this is such developments. However in the UCI as ‘aero’ but we had insufficient knowledge other drag reductions claimed for its triathlon some 10 times lower than the pressure drag. This is analogous to a golf ball in that the professional calendar, which includes some pressure drag reduction is many times greater than the total skin friction drag. in order to rank them according to proper suits (30 watts). amateur time trial events and all track/
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Pro-Tour events, strict equipment ‘3:1 cross- sectional rulings’, clothing stipulations and Figure 3: nopinZ ‘tripSuit’ other parameters restrict how aero things can be made before being deemed illegal. If you're a pro, you'll have a technical director to sort this out. If you’re an amateur, always ask the race organiser about rulings on equipment well ahead of turning up at any event. Though the professionals are the icons of the sport, and so much of their gear is 3:1 compliant, many companies make non-UCI versions for the masses, happy to grab every watt they can! Clothing clincher In Michael Hutchinson's 2014 book titled “Faster”, he states “In the course of assessing equipment for an attack of the world hour record, it [the skinsuit] was one of the biggest improvements I found. Your skinsuit matters more than your bike.”(6) The insights I have had via my involvement with Nopinz (a cycle clothing company specialising in aerodynamic products) suggests Michael is very right and that this is the next big area where gains can be made. Indeed, riders account for 60-80% of cycling drag, and the rider is often not wing shaped or able to be moulded into better shape! From tweaking clothing seams to using computer simulated aerodynamic analyses of a rider’s position, to the direction of fabric and integration of the riders number - it can all add up to a huge number of watts gained. A single tweak may be impossible to pin point individually due to rider variance, but the combined gains are well into double digits. Data from controlled testing sessions has revealed 6-20 watt gains from combined clothing technology use compared to standard clothing scenarios(7). Trends that are already emerging include: • Use of greater clothing coverage - eg aerodynamic calf guards called TripSocks, Directional fabric and long sleeves combined with aero gloves all help to reduce drag aero gloves that lie flush with the rider’s skinsuit sleeve, and longer sleeves on How to triathlon suits for middle to long course Taking data from the track and wind tunnel, distances (see figure 3). and then turning it into practical advice and • Wheels that vary in depth and width to suit execution is where ‘aero equals power’. Every the characteristics of the bike frame and type rider has a limit to the power they can produce of wind likely to be experienced on race day for a given time frame. It’s not simply a question using weather projections of ‘pedalling harder to beat aerodynamic drag’! • Further integration of computer mounts, Analysis of the hour record holders and the stowage and hydration systems. record books shows that those going further (or • Optimised tyre cross-section, pedal-shape taking less time to cover the same distance) are and chainring manufacture, to trim minute often more aero, and not necessarily producing parts of a watt from drag on the cyclist. more power than the previous record holder. • Textured paints, innovative fabric If you can be more cycling savvy and use the compositions and cuts causing passing airflow right tools and mindset, you can make your to do clever things to help reduce drag. battle with the wind an easier one.
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Pro-Tour events, strict equipment ‘3:1 cross- Equipment- When your budget is unlimited, keeps the fabric pulled tighter and in held in sectional rulings’, clothing stipulations and Figure 3: nopinZ ‘tripSuit’ every last watt of gain can be sought. However place. Examples include BioRacer Speedwear other parameters restrict how aero things can for most riders, some simple tweaks can be and Concept’s RR suit. be made before being deemed illegal. very effective: If you're a pro, you'll have a technical • If you don’t need an accessory on your bike Tactics– knowing when to concentrate on director to sort this out. If you’re an amateur, for your event then remove it! From unused being as aero as possible is also essential for always ask the race organiser about rulings bottle cages to empty saddle packs – less is making the best use of your aero equipment: on equipment well ahead of turning up at any more. Only use them if they serve a function • When it’s easy to go fast (ie a tailwind and/or event. Though the professionals are the icons or you want to train harder. slight downhill) then relax. Be ready for the of the sport, and so much of their gear is 3:1 • Bikes a decade on are more aero and the harder sections when wind switches to side compliant, many companies make non-UCI newest are only just ahead of last years. Many or head on. Knowing your course and the versions for the masses, happy to grab every of the leading manufacturers have trickled likely wind direction is therefore useful for watt they can! down aero technology first implemented on making maximum use of your aero efforts. their top bikes to lower levels. This means that • If your sport allows drafting (road racing, Clothing clincher while you might not be able to purchase the sportives, track) then use other riders to In Michael Hutchinson's 2014 book titled most recent or expensive bike, many recently If you can take the force of the wind. All is fair in love “Faster”, he states “In the course of assessing manufactured bikes will be more aero than reduce and war! Unless you want to do extra work equipment for an attack of the world hour their counterparts from five years ago. clothing ‘flap’, to get stronger for some future conquest, it’s record, it [the skinsuit] was one of the biggest • Helmet use and the correct torso position of easier to ride ‘on the wheel’ than with your improvements I found. Your skinsuit matters a rider can often glean more drag reduction make use of nose out the front. more than your bike.”(6) than shelling out extra cash for a bike frame modern The insights I have had via my involvement upgrade and/or expensive aero wheels. Of ‘zoned’ fabrics Weather with Nopinz (a cycle clothing company course, if you combine a good aero helmet, and better • Bad weather may mean you need to don specialising in aerodynamic products) optimum riding position and a very aero bike integrate a waterproof top, but that doesn’t mean suggests Michael is very right and that this is and wheels, you’ll get maximum gains! your race wearing a parachute. Tight fitting is the key the next big area where gains can be made. – whether you’re a commuter struggling Indeed, riders account for 60-80% of cycling Clothing– Because you present the biggest number and against a head wind or a sportive rider on drag, and the rider is often not wing shaped or surface area to the air, the clothing you wear stored items, the moors in gusty winds and hail. able to be moulded into better shape! while riding is extremely important for reducing then you will • There’s no such thing as a tough wind - only From tweaking clothing seams to using drag. From a specific time-trial or triathlon experience a wind you weren’t prepared for. Try to save computer simulated aerodynamic analyses skinsuits to tight-fitting aero jersey and shorts, less drag your best effort for the windiest sections and of a rider’s position, to the direction of fabric if you can reduce clothing ‘flap’, make use of remember that (as most events are not point and integration of the riders number - it modern ‘zoned’ fabrics and better integrate to point) the chances are you will get some can all add up to a huge number of watts your race number and stored items , then you tail or side wind at some point. If not you will gained. A single tweak may be impossible to will experience less drag. For example: another day! pin point individually due to rider variance, • Time trial riders can integrate their number but the combined gains are well into double (saving their tri suits from pin holes!) and Joe Beer has completed over 200 triathlons, digits. Data from controlled testing sessions reduce drag with a clear rear pocket by (eg duathlons and extreme events worldwide. Joe has revealed 6-20 watt gains from combined from Nopinz). has also trained and advised numerous amateur clothing technology use compared to • Triathletes can now purchase long-sleeve and professional clients since 1991 including standard clothing scenarios(7). Trends that are versions of suits that have striped or dimpled legendary cyclist Graeme Obree Uk National already emerging include: upper arms to reduce drag. Champion in 1997, and the Uk’s first Ironman • Use of greater clothing coverage - eg • All-in-one road race and sportive suits are winner Matt Belfield (Lanzarote 1999). In order aerodynamic calf guards called TripSocks, Directional fabric and long sleeves combined with aero gloves all help to reduce drag becoming more common (as opposed to the to stay ahead of the pack, Joe continues to aero gloves that lie flush with the rider’s conventional two-piece items). A one-piece be involved with a number of sport science skinsuit sleeve, and longer sleeves on How to suit (sometimes with a zipper still included), researchers at various universities triathlon suits for middle to long course Taking data from the track and wind tunnel, distances (see figure 3). and then turning it into practical advice and • Wheels that vary in depth and width to suit execution is where ‘aero equals power’. Every the characteristics of the bike frame and type rider has a limit to the power they can produce of wind likely to be experienced on race day for a given time frame. It’s not simply a question using weather projections of ‘pedalling harder to beat aerodynamic drag’! • Further integration of computer mounts, Analysis of the hour record holders and the stowage and hydration systems. record books shows that those going further (or • Optimised tyre cross-section, pedal-shape taking less time to cover the same distance) are References and chainring manufacture, to trim minute often more aero, and not necessarily producing 1. Sport England (2015) https://www.sportengland.org/research/who-plays-sport/ cf: http://www.bikebiz.com/news/read/cycling-participation-is-rising-in- parts of a watt from drag on the cyclist. more power than the previous record holder. england/017967 2. Beer, J.M (2006) Peak Performance 234, pp1-4. 3. Scott (2015) Product literature http://bit.ly/SFP-PP355 • Textured paints, innovative fabric If you can be more cycling savvy and use the 4. Zipp (2015) Wheel product literature on NSW technology http://bit.ly/ZSW-PP355 5. Orca (2015) Product information http://bit.ly/OSC-PP355 compositions and cuts causing passing airflow right tools and mindset, you can make your 6. Hutchinson, M. (2014) Faster, The obsession, science and luck behind the world’s fastest cyclists. Bloomsbury. Pp 173-174 7. Beer, J.M (various) Personal observations and commercial aerodynamic data. to do clever things to help reduce drag. battle with the wind an easier one.
5 PEAK PERFORMANCE ISSUE 353 6 PEAK PERFORMANCE ISSUE 353 PEAK PERFORMANCE 21 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE Cycling: peddling myths or pedalling facts?
(1) AT A GLANCE revolution . The best riders push down harder than the slower riders and therefore This article: go faster – it’s as simple as that! l Investigates pedalling action during cycling, cadence and cycling efficiency; Rule #1: push the pedals and don’t over- l Makes a number of practical analyse any special foot action recommendations to increase cycling efficiency. Copying the pros It’s hard to know whether pro riders are fit, ou’d think that when it comes to good at pedalling efficiently or fit and good technique, cycling is a delightfully at pedalling efficiently! Few studies have simple sport. But over the years, properly tracked the career of elite cyclists Ya number of theories have been The best riders so if there are any changes in economy over advanced about the best way for cyclists push down time, the data to support this notion are to pedal and maximise their pedalling harder than the virtually non-existent. efficiency. Joe Beer looks at the evidence However, there is a famous paper, on a and tries to separate fact from fiction. slower riders certain Lance Armstrong, which suggests and therefore the measured gains in efficiency in his early From a clinical perspective, the bicycle holds go faster – it’s years (see box 1) were due to changes to the moving limbs of the lower body in a the muscle structure as a result of training fixed arc; you have your foot in a rigid shoe, as simple as and maturity(2). However, this data has fixed to the pedal with a shoe cleat, which that! been challenged by some researchers(3,4). essentially attaches your foot to the end They have suggested that the time of a crank arm. When spinning the cranks periods examined don’t show year-on- (pedalling), this ‘closed circuit’ provides a year comparisons, that VO2max and body fairly predetermined movement pattern, mass changes were more significant than allowing for very little personal flair or style. In effect, when studying the movement FIVE THINGS NOT TO DO TO INCREASE patterns during pedalling, all cyclists’ legs EFFICIENCY! look fairly similar to one another, regardless 1. Focus on lots of turbo trainer drills – it’s unlikely to help efficiency. Instead of the level of exertion, the terrain, or use rollers for balance, coordination and a smoother pedal action; whether the rider is in or out of the saddle. 2. Place a lot of emphasis on high intensity intervals in spin classes – This is in marked contrast to the huge there’s no proof this helps. A fixed wheel bike on the road or lower intensity variations that can be seen in runners’ leg coordination spin-bike riding will likely be more productive; gait or freestyle swimmers’ arm movement 3. Buy independent ‘Powercranks’ (where left and right cranks can spin patterns. The key question, therefore, is independently of each other) These have been tested and have shown no whether and how can you become better at benefits(6); pedalling? 4. Significantly cut down on carbohydrates or restrict feeding on longer rides to force your body to adapt and become more efficient. This is just likely to cause Foot action illness and burnout; There are many ways that riders have 5. Do excessive high cadence (speed of pedal rotation) riding in an attempt attempted to improve cycling efficiency to be able to spin at 110 or even 120rpm. Unless you can match this up to a 400- (the amount of power produced for a given 450 watt sustained efforts or greater you are just making yourself great at level of oxygen consumption), most notably pressing down on air, not forcing the pedals downwards! trying to pedal in a way that accentuates the upward lift of the foot, and varying the BOX 1: LANCE: BUILDS A BETTER ENGINE(2) pitch of the ankle in various ways. The exact method, terminology and descriptions of this Efficiency level Power output (watts) at an oxygen technique depend on whose interpretation Year (% power conversion) consumption of 5 litres per min you read. Suffice to say there is no evidence 1992 21.18 374 that these methods produce any significant 1993 21.61 382 improvements in efficiency over the normal, 1997 22.66 399 simple method of simply concentrating on the ‘press-down’ phase of each pedal 1999 23.05 404 PEAK PERFORMANCE ISSUE 346
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can vary from 20.9 to 28% – in other words FOUR WAYS TO GET MORE EFFICIENT average to super-human efficiency(7). This is Cycling: peddling myths 1. Ride rollers: these consist of a simple three-barrel device, which is becoming a huge variation considering these riders had increasingly overlooked now widescreen training systems can be connected to all shone at elite level and all ridden massive an indoor trainer. However, efficient track cyclists, time trialists and cyclo-cross distances. riders use rollers as part of their efficient riding programme. Short-term Interestingly, data presented by the observations suggest the smooth pedal style that balancing on such an or pedalling facts? Spanish team that did the research actually unforgiving surface gives can equate to 1-2% improvement in efficiency measures. suggests that those with a lower maximum (1) AT A GLANCE revolution . The best riders push down 2. Ride more: though we don’t have a direct mileage verses efficiency table to aerobic capacity (VO2max) can adapt harder than the slower riders and therefore prove more miles means better efficiency, good riders do ride their bike several and make up for such shortcomings with (7) This article: go faster – it’s as simple as that! times per week. A minimum level of riding must be adhered to (like any skill). increased riding efficiency . Interestingly, l Investigates pedalling action during cycling, Varying the cadences used, the type of bike (fixed wheel, night riding, off-road this phenomenon (of modest VO2max but cadence and cycling efficiency; Rule #1: push the pedals and don’t over- mountain bike, etc) and developing handling all helps to eke out a more efficient superior efficiency) has also been hinted l Makes a number of practical analyse any special foot action rider/bike partnership. at by some researchers from the field of recommendations to increase cycling 3. Use non-circular chain rings (like the Cervelo test team!). The variable running biomechanics. (11) efficiency. Copying the pros circumference Q-Ring front chain rings can give improved pedal efficiency . By It’s hard to know whether pro riders are fit, increasing the resistance on the down-stroke and easing up across the bottom and Higher cadence? ou’d think that when it comes to good at pedalling efficiently or fit and good top of the pedal stroke, non-circular rings can make pedalling easier without having Many people have examined Lance technique, cycling is a delightfully at pedalling efficiently! Few studies have to think about a new pedalling style, especially when climbing. Armstrong’s riding ability and (mistakenly) simple sport. But over the years, properly tracked the career of elite cyclists 4. Vary cadence deliberately, from very low cadence hills (eg 50rpm in a big deduced that for all riders, the best way gear with smooth, controlled pressure) up to fast spinning brief eight-second a number of theories have been The best riders so if there are any changes in economy over to pedal well is to spin the cranks at 95- Y sprints to ignite lots of muscle fibres. There’s more than one cadence sweet spot advanced about the best way for cyclists time, the data to support this notion are 100rpm. However, lets make a couple of push down or one speed of riding. By keeping it varied, the nervous system, muscles and to pedal and maximise their pedalling harder than the virtually non-existent. energy systems have to adapt. things crystal clear: efficiency. Joe Beer looks at the evidence However, there is a famous paper, on a 1. The higher cadences used by and tries to separate fact from fiction. slower riders certain Lance Armstrong, which suggests professional riders is because they are and therefore the measured gains in efficiency in his early riding economy and, most importantly, that producing as much as 400-500 watts From a clinical perspective, the bicycle holds go faster – it’s years (see box 1) were due to changes to fundamental problems in data collection in time-trial efforts or climbs of 20 to 60 the moving limbs of the lower body in a the muscle structure as a result of training make the data impossible to compare over minutes; fixed arc; you have your foot in a rigid shoe, as simple as and maturity(2). However, this data has a seven-year period. Granted, the data 2. Recovery from day-to-day ‘tour’ fixed to the pedal with a shoe cleat, which that! been challenged by some researchers(3,4). presented by Coyle(2) show improvements riding is easier with higher cadence riding, essentially attaches your foot to the end They have suggested that the time in Armstrong’s fitness; however, this so riders chose this as a matter of energy of a crank arm. When spinning the cranks periods examined don’t show year-on- improved efficiency may have been an conservation(8). So while Lance may (pedalling), this ‘closed circuit’ provides a year comparisons, that VO2max and body indirect observation rather than the actual ride a time trial at close on 100rpm, he is fairly predetermined movement pattern, mass changes were more significant than cause of his subsequent success. sustaining over 450 watts. Lesser mortals allowing for very little personal flair or style. Likewise, a study using 69 cyclists from can probably only sustain around 250-350 In effect, when studying the movement FIVE THINGS NOT TO DO TO INCREASE recreational to world-class level suggests watts, so cadence can be significantly lower patterns during pedalling, all cyclists’ legs EFFICIENCY! that there are not significant differences – say around 75-85rpm. This is especially so look fairly similar to one another, regardless in cycling economy between such widely when climbing where many cyclists can find 1. Focus on lots of turbo trainer drills – it’s unlikely to help efficiency. Instead (5) of the level of exertion, the terrain, or use rollers for balance, coordination and a smoother pedal action; varying subjects . So rather than their References improved efficiency (and ability to climb) at whether the rider is in or out of the saddle. superb pedalling efficiency, the key to being 1 Med Sci Sports Exerc around 70rpm. 2. Place a lot of emphasis on high intensity intervals in spin classes – This is in marked contrast to the huge a top dog cycling pro may instead be the 2007; 39(6):991-995. Macintosh and his co-workers have there’s no proof this helps. A fixed wheel bike on the road or lower intensity variations that can be seen in runners’ leg coordination spin-bike riding will likely be more productive; maximum power, aerobic fuel efficiency, 2. J. Appl. Physiol 2005; shown that optimal cadence for 100, 200, gait or freestyle swimmers’ arm movement tactical awareness and fatigue resistance. 98:2191-2196 300 and 400w cycling occurs at 57, 70, 3. Buy independent ‘Powercranks’ (where left and right cranks can spin (9) patterns. The key question, therefore, is independently of each other) These have been tested and have shown no 3. J. Appl. Physiol 2005; 86 and 99rpm respectively . This casts whether and how can you become better at benefits(6); Rule #2: your potential maximum riding 99: 1630-1631 some doubt on the age-old advice that pedalling? economy is likely already innately fixed. 4. J Appl Physiol 2005; cyclists should aim for 95rpm because 4. Significantly cut down on carbohydrates or restrict feeding on longer rides to force your body to adapt and become more efficient. This is just likely to cause However, lower body fat levels and bike 99: 1628-1629 ‘that’s what the pros do’. Sadly though, we Foot action illness and burnout; weight, increased strength and power, better 5. Int J Sports Med don’t all generate 400 watts in time trial There are many ways that riders have tactics and correct sports nutrition can all 2004; 25(5): 374-379 and fast climb efforts! In fact, in a review 5. Do excessive high cadence (speed of pedal rotation) riding in an attempt attempted to improve cycling efficiency to be able to spin at 110 or even 120rpm. Unless you can match this up to a 400- make you a much better rider 6. Int J Sports Physiol of studies in this area, scientists concluded (the amount of power produced for a given 450 watt sustained efforts or greater you are just making yourself great at Perform. 2009; 4: 18-28 that ‘the choice of a relatively high cadence level of oxygen consumption), most notably pressing down on air, not forcing the pedals downwards! Fitness first 7. Med Sci Sports Exerc during cycling at low to moderate intensity trying to pedal in a way that accentuates A common assumption is that elite riders 2002; 34(12):2079- is uneconomical and could compromise (10) the upward lift of the foot, and varying the BOX 1: LANCE: BUILDS A BETTER ENGINE(2) must share similar traits in order to get to the 2084 performance during prolonged cycling’ . pitch of the ankle in various ways. The exact top. One of these assumptions is that elite 8. Med Sci Sports Exerc method, terminology and descriptions of this Efficiency level Power output (watts) at an oxygen riders must be efficient because they ride 2001; 33(8): 1361-1366 Rule #3: choose a cadence that mirrors your technique depend on whose interpretation Year (% power conversion) consumption of 5 litres per min huge distances every year (circa 25,000- 9. Med Sci Sports Exerc power output; slower riding and warm ups you read. Suffice to say there is no evidence 1992 21.18 374 45,000km). However, this is debatable. 2000; 32(7): 1281-1287 should use a lower cadence while high-effort that these methods produce any significant 1993 21.61 382 Data from professional teams has shown 10. Int J. Sp. Phys Perf time trials should use a higher cadence. improvements in efficiency over the normal, that across a batch of 12 world class riders 2009; 4: 3-17 Unless you’re an elite rider, it’s unlikely you’ll 1997 22.66 399 simple method of simply concentrating cycling at around 400 watts (around 5 watts 11. J Physiol Anthropol. benefit from using cadences exceeding 1999 23.05 404 on the ‘press-down’ phase of each pedal per kilo of body weight) gross efficiency 2009; 28(6):261-7 around 85rpm. PEAK PERFORMANCE ISSUE 346 PEAK PERFORMANCE ISSUE 346
1 2 PEAK PERFORMANCE 23 http://www.pponline.co.uk MAXIMUMStrength CYCLING training PERFORMANCE and conditioning Be strong, ride fast! Contrary to popular belief among many cyclists, strength is a real asset for cycling performance. James Marshall looks at the recent evidence on strength training for cycling and provides practical advice on the kind of strength plan that will make you ride faster...
My experience coaching cyclists has aT a GLaNCe shown that their ability to move in any direction apart from up and down is This article: severely restricted. This is often due to a ● Presents recent evidence demonstrating combination of hours in the saddle, plus that strength training can benefit cycling performance hours in the car to get to races, and a sedentary lifestyle out of training. Indeed, I ● Provides a 3-stage graduated strength programme for cyclists seeking to develop worry when I see a 22-year old apparently lower-body strength and boost cycling fit young man who is unable to stand performance upright with his legs straight! At some point, this restricted movement and poor posture could adversely impact the cyclist’s he rationale behind strength training ability to train. improving cycling performance is that Another area of potential concern for T it improves neuromuscular efficiency cyclists is reduced bone mineral density and it saves energy, because stronger cyclists Stronger (BMD). A lower level of BMD is a potential can ride using a lower percentage of their cyclists can cause for concern as it increases the risk of overall strength to produce the same work as fractures, especially in later life. But of course, (1) ride using weaker cyclists . This means they can delay a lower if you cycle regularly, you will come off your using up their glycogen stores, which means bike at some point, which means that both they can cycle for longer before fatigue sets percentage of your immediate and long term health may be in. Improved strength also allows cyclists to their overall improved with stronger bones. produce a higher power output, which will help strength to To illustrate the risk, one study showed on sprints and climbs. produce the that cyclists who trained more than 8 However, before we look at the research, same work hours per week had lower BMD in the hips it is important to understand what we mean as weaker compared to those who cycled between by strength training. A simple definition 3-8 hours per week, and that both groups is any type of training that gets the body cyclists, which had low BMD in the lumbar spine(2). stronger. The most common form of strength ultimately Another study compared BMD in development is resistance training. This can be means they experienced race cyclists with a control bodyweight, dumbbells, barbells, sandbags or can cycle for group matched for age and body mass(3). very low gears on the bike itself. It is important longer before The cyclists had an average of 9.4 years’ to understand what you are trying to achieve, fatigue sets in competition experience and trained from before looking for the best way to achieve it. 7-22 hours per week. Despite having a higher So, rather than saying “I need to squat”, it is calcium intake than the control group, the better to say “I need to get up hills faster, how cyclists had significantly lower BMD. can I do that?” Squats could be one solution to In females especially, lower BMD levels that problem, but training on more hills could are a special concern as women are at also be a solution. an already higher risk of osteoporosis (weakened and porous bones) in later life(4). Person first, cyclist second One study of competitive female road Whilst it is tempting to look at ways to cyclists from 26-41 years old, showed an improve your cycling performance in isolation, average decline of 1.4% BMD in the hip and it must always be remembered that each 1.1% in the lumbar spine in just one year(5). cyclist is a unique human being and that The good news is that one of the best overall health and well-being of the individual ways to improve your BMD is by resistance must come first. Without that approach, training(6) and many of the exercises used illnesses and/or chronic injuries could stop you to increase BMD are also those that will help from getting onto the bike in the first place! your cycling performance.
12 PEAK PERFORMANCE ISSUE 349 PEAK PERFORMANCE 24 http://www.pponline.co.uk MAXIMUMStrength CYCLING training PERFORMANCE and conditioning evidence in favour of their maximal aerobic power, compared to strength training the control group who showed no significant Sifting the research on the benefits of These studies improvement. resistance training can be a bit of a minefield. show that All of these studies show that strength For example, one study on non-cyclists strength training of some description, using heavier showed an increase in time to exhaustion on a training weights at least twice a week, results in an cycle ergometer after eight weeks of strength of some improvement in cycling performance over training(7). However, the control group did no relatively shorter distances (45 minutes or exercise and the only possible conclusion is description, less). It may well result in improvement over that if you have a prolonged break and are using heavier longer times, but there have been no studies deconditioned, strength training may be of weights at conducted specifically looking at this. use if you are unable to get on the bike! least twice However, one study that came close looked Studies on competitive cyclists are more a week, at a 5 minute all-out effort following 185 min (12) useful, and there are a few that have looked results in an of cycling . Here the strength group had a at combining strength training with existing higher power output (400 watts) than the cycling training. One study on 16 Norwegian improvement cycling only group (370 watts) in those last elite cyclists investigated the effects of a in cycling 5 minutes. The most likely explanation are 25-week strength training programme by performance that the strength-trained cyclists were either comparing 40-minute time trial performance over relatively able to pedal the previous 185 minutes more to a control group who just cycled and shorter efficiently so had more energy left at the end, found strength training produced significant distances or that their legs were simply stronger so performance benefits(8). The first 10 weeks of were able to produce more power at the end. the programme early in the season consisted Performance is very persuasive. of two strength sessions per week, while the last 15 weeks consisted of a once per week ‘maintenance phase’. This is of great SUMMARY: While cycling more is a great way to improve your cycling use, because it matches the practicalities of in the short term, there is increasing evidence that strength training will working within the busy cycling season. also enhance your cycling performance both in the short and long term. Another study looked at cyclists on the Moreover, a sound off-bike resistance training programme will help improve Danish under-23 National team showed an 8% your bone mineral density as well as your overall movement patterns and posture. This will help you stave off injury and keep you ready to cycle! improvement in distance covered in a 45 minute time trial after 16 weeks of strength training(9). The control group just did cycling training and James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company showed no significant improvement. Similar results were found in a recent Norwegian study on female cyclists after 11 exercise Descriptions weeks of twice a week strength training(10). Here, LOWeR BODY the strength group improved their mean power Squats: stand feet shoulder width apart and lower bum towards output by 6.4% over a 40 minute time trial on the floor, keeping heels on the ground. Return to standing. To use a cycle ergometer. The control group who just dumbbells, lift elbows up in front of the body with little finger at top, cycled during the study, showed no improvement. thumb at bottom, so that one end of dumbbell is resting on front The strength exercises consisted of: of your shoulder. To use barbell walk forward into the squat rack to place the bar across the back of your shoulders, then take 2 steps • Half squats on Smith machine back and squat. Return the bar walking forward into the squat rack. • Single leg press Lunges: stand feet shoulder width apart and step forward with one • Standing hip raises and calf raises leg, bend both knees until front thigh is parallel to floor. Return and The cyclists did three sets of 10 reps on repeat on other leg. To use dumbbells, hold them with straight arm session 1 and three sets of 6 reps on session 2 either side of the body throughout the exercise. To use barbell, for the first 3 weeks. For weeks 4-6, they used position bar as for the squat, and then lunge. sets of 8 reps and 5 reps in sessions 1 and 2 Step ups: use a bench lower than knee height. Place one foot on respectively, transitioning to sets of 6 and 4 reps it, and then step up with the other foot coming right underneath in weeks 7-11. Because they were working to your bum and your whole body remaining upright. Step down and fatigue on each set, this meant that the weights alternate legs. Dumbbells can be held to the side on this exercise. got progressively heavier as the weeks went on. Lateral lunges: Step out to side with right foot, keeping both feet Improved time to exhaustion has also been facing forward, and bend right knee so that it remains in line with shown in competitive cyclists after 8 weeks your right big toe and right thigh is parallel to the ground The left of strength training(11). They did four sets leg should be almost straight. Push off the right foot to return to of 4 reps of half squats 3 times per week in standing and repeat to the left. Dumbbells can be held on shoulders addition to their cycling training. This resulted or either side of the bent leg during this exercise. in a 17.2% improvement of time pedalling at
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Prone series: Do these exercises from ● Move your right hand behind your TRUNk left hand and reach as far as you Hip hinge: Stand about 50- a classic press up start position. Try 100cm in front of a wall or door. to keep your back as flat as possible can until your right elbow and wrist Keeping your back straight, with on the first two exercises. Aim for are flat on the floor (many athletes a slight knee bend, push your control and length, rather than speed topple at this stage due to weak bum back towards the wall and and shortcuts. Do 10 repetitions of upper body, so be careful). Return to looking ahead. You will feel this each, rest between exercises. As your start and repeat with left arm. in the back of your legs. Your control improves, you can link the ● Move your right foot in front of back should be almost parallel exercises together and add an extra your left foot as far as you can until to the floor at the end. Then set in Stage 3. your leg is perpendicular to your push hips forward as you return body and your right hip is nearly ● Lift alternate hand and foot off to stand. It is easy to bend the touching the floor (the advanced floor, until arm and leg are parallel legs too much and turn this into version of this exercise is to keep to floor. a squat. Hold dumbbells at the your right foot 2-3cm off the floor front of your thighs, with your ● Touch alternate hands to feet throughout the exercise). Return to palms facing towards you. Keep underneath your body. start and repeat with left leg. them very close to your legs as you hinge. Use the barbell from the squat rack with the bar on your shoulders, and by this time you will not need to use the wall as a guide.
Hip hinge
Prone exercise – one hand behind Prone exercise – moving one foot in the other front of the other
Bridging: This exercise is good ● Lift your hips off the floor and try because it is the reverse of how you to extend your arms so your head spend your day in the saddle. Cyclists and shoulders come off too. Hold for tend to find this very difficult at first 2-3 seconds, repeat 10 times. due to lack of mobility and strength in the back and shoulders. Bridging ● Lie on your back, with your knees bent and feet flat on the floor. ● Bring your hands over your head and place your palms flat on the floor with fingers touching the top of your shoulders.
UPPeR BODY your back underneath something you dumbbells up above your head, Press ups: Start in classic press up can hold onto with both arms. This looking forward as you do so. Lower position, but with hands directly under can be a barbell on a squat rack, or down with control. If you squeeze your shoulders. Bend your arms and a broomstick between 2 chairs, or 2 your bum cheeks together as you lower your body to the floor in a ends of a rope hanging over a roof press, it will help stop any rocking or straight line, keeping your elbows next beam. Keeping your body in a straight arching motions. to your ribs (this protects the shoulder line, pull yourself up until your hands Barbell behind the head press. Use joints). Then return to start. If this is are close to your chest, then lower the squat rack to position the bar on difficult, you can do the same action, again in a straight line. Bending your your shoulders as if you are going but drop your knees to the floor. A knees makes this exercise easier. to squat. Press the bar above your straight back and elbows close to the Dumbbell press: Stand with head and lower down to the back of body are the key points. dumbbells in front of your shoulders, your shoulders. The dumbbell press Inverted rows: Lie on the floor on palms facing forwards. Press the prepares you for this exercise.
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Prone series: Do these exercises from ● Move your right hand behind your TRUNk left hand and reach as far as you Hip hinge: Stand about 50- a classic press up start position. Try Cycling lower body strength programme 100cm in front of a wall or door. to keep your back as flat as possible can until your right elbow and wrist are flat on the floor (many athletes Keeping your back straight, with on the first two exercises. Aim for Based on the recent research, plus my experience working with cyclists, here is a programme that will help develop topple at this stage due to weak a slight knee bend, push your control and length, rather than speed your lower body strength, which in turn can help your cycling performance. As a bonus, these exercises will help upper body, so be careful). Return to bum back towards the wall and and shortcuts. Do 10 repetitions of increase bone mineral density and combat poor posture. looking ahead. You will feel this each, rest between exercises. As your start and repeat with left arm. in the back of your legs. Your control improves, you can link the ● Move your right foot in front of back should be almost parallel exercises together and add an extra your left foot as far as you can until Using the programme increase the work being done in done in stages 1 and 2 will help to the floor at the end. Then set in Stage 3. your leg is perpendicular to your ● I have split the programme stage 1 by adding more reps, or prepare you for this – likewise for push hips forward as you return body and your right hip is nearly progress to stage 2. This should the barbell press and hip hinge. ● Lift alternate hand and foot off into three stages. Depending on to stand. It is easy to bend the touching the floor (the advanced floor, until arm and leg are parallel your existing level of fitness and last for four weeks, and then decide ● As your cycling training builds up legs too much and turn this into version of this exercise is to keep to floor. access to facilities, you can either whether to move to stage 3 or to again at the end of winter, you can a squat. Hold dumbbells at the your right foot 2-3cm off the floor remain in stage 1, or progress increase the load of the dumbbells. maintain the intensity, but just do front of your thighs, with your ● Touch alternate hands to feet throughout the exercise). Return to to stage 2 and then stage 3. palms facing towards you. Keep underneath your body. start and repeat with left leg. ● Stage 3 is barbell work, and two sessions. In season, just do one them very close to your legs as ● Everyone should start on more care is needed as the loads session per week to maintain the you hinge. Use the barbell from stage 1 at for two weeks at will be heavier. You will need a progress you have made. If you have the squat rack with the bar on least. This allows the body to squat rack and barbell for these a Tour race of several stages over your shoulders, and by this time rehearse the skills involved and exercises. The barbell back squat a week or 10 days, then this may be you will not need to use the wall adapt to the movements. should be done under supervision difficult. Instead, look to fit in two as a guide. ● You can then decide to the until technique is sound. The work sessions when you are back at home.
Hip hinge exercise Stage 1 Stage 2 Stage 3 Prone exercise – one hand behind Prone exercise – moving one foot in the other front of the other Body weight 10 reps 1-3 sets Dumbbell 6-8 reps 3-5 sets Barbell 5 reps 5 sets Squats √ √ lower body Lunges √ √ Bridging: This exercise is good ● Lift your hips off the floor and try because it is the reverse of how you to extend your arms so your head Step Ups √ spend your day in the saddle. Cyclists and shoulders come off too. Hold for Lateral Lunges √ tend to find this very difficult at first 2-3 seconds, repeat 10 times. due to lack of mobility and strength in the back and shoulders. Bridging exercise Stage 1 Stage 2 Stage 3 ● Lie on your back, with your knees Body weight 10 reps 1-3 sets Dumbbell 6-8 reps 3-5 sets Barbell 5 reps 5 sets bent and feet flat on the floor. Hip Hinge √ √ ● Bring your hands over your head trunk and place your palms flat on the floor Prone series with fingers touching the top of your Bridging shoulders. exercise Stage 1 Stage 2 Stage 3 Body weight 10 reps 1-3 sets Dumbbell 6-8 reps 3-5 sets Barbell 5 reps 5 sets UPPeR BODY your back underneath something you dumbbells up above your head, Press ups: Start in classic press up can hold onto with both arms. This looking forward as you do so. Lower Press √ √ position, but with hands directly under can be a barbell on a squat rack, or down with control. If you squeeze upper body Inverted row √ Pull Ups your shoulders. Bend your arms and a broomstick between 2 chairs, or 2 your bum cheeks together as you √ lower your body to the floor in a ends of a rope hanging over a roof press, it will help stop any rocking or straight line, keeping your elbows next beam. Keeping your body in a straight arching motions. √ to your ribs (this protects the shoulder line, pull yourself up until your hands Barbell behind the head press. Use joints). Then return to start. If this is are close to your chest, then lower the squat rack to position the bar on difficult, you can do the same action, again in a straight line. Bending your your shoulders as if you are going but drop your knees to the floor. A knees makes this exercise easier. References to squat. Press the bar above your straight back and elbows close to the 1. Scand J Med Sci Sports 24 (4) p603-612 (2013). 2. Clinical Journal of Sport Medicine DOI http://dx.doi.org/10.1097/JSM.0000000000000186 (2015). Dumbbell press: Stand with head and lower down to the back of body are the key points. 3. Medicine and Science in Sports and Exercise 41(2) p290-296 (2009). 4. J Clin Endocrinol Metab, 93(3) p861– 868 (2008). dumbbells in front of your shoulders, your shoulders. The dumbbell press 5. Clinical Journal of Sport Medicine: 24(4) p 31–336 (2014). 6. Current Opinion in Endocrinology, Diabetes & Obesity: 21(5) p358–362 (2014). Inverted rows: Lie on the floor on palms facing forwards. Press the prepares you for this exercise. 7. JSCR 28(3) p601–609 (2014). 8. Scand J Med Sci Sports 25: e89–e98 (2015). 9. Scand J Med Sci Sports. 2011 Dec;21(6):e298-307. 10. Scand J Med Sci Sports doi: 10.1111/sms.12468 (2015). 11. JSCR 24(8) p2157–2165 (2010). 12. Scand J Med Sci Sports 2011 21(2) p89–e98 (2011)
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can be produced in relation to bodyweight AT A GLANCE – ‘power-to-weight ratio’ – usually expressed in watts per kilogram. To work This article: out your power-to-weight ratio figure, l assesses power-to-weight ratio simply divide your maximum sustainable power output (in watts) by your body mass l looks at how power-to-weight ratio affects cycling performance in kilograms (kg). For example, an 80kg l gives suggestions on how cyclists of all abilities might improve their rider with a maximum sustainable power power-to-weight ratio output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). hen it comes to cycling Power-to-weight ratio matters because performance, power is a it’s a great predictor of performance. very desirable attribute. But Take two cyclists; cyclist A can sustain a Wunless you only ever train or maximum power output of 250 watts while compete on pancake-flat surfaces, power- cyclist B can only manage 225 watts. On a to-weight ratio is just as important. Andrew perfectly flat, smooth indoor track (where Hamilton explains the relationship between gravity is not an issue) we can confidently outright power and power-to-weight ratio predict that A will be faster than B because and how to get better when the road points more available power means more power upwards. to overcome air resistance resulting in a higher average speed. On an undulating One of my friends is an avid petrolhead who road, however, power-to-weight ratio builds and races cars for a living. He often begins to matter more. If both cyclists jokes: ‘Money can’t buy you happiness, Power-to- weigh 80kgs, A will still be faster. But if A but it can buy you more horsepower – and weight ratio weighs 80kgs and B weighs 68kgs, cyclist that’s the same kind of thing!’ As much as A’s power-to-weight ratio is 3.13 watts/kg many cyclists would like to, it’s not possible matters while B’s is 3.31 watt/kg. to buy more power (well, not legally because it’s On a flat road, there might not be much anyway). To enable the muscles to produce a great in it, but head into the hills and it is cyclist more power, you have to perform specific B that will be pulling away! That’s because training sessions such as interval training predictor of as the gradient increases, the relative over an extended period of time, which performance contribution to the total energy required requires significant effort and commitment. from overcoming gravity grows steadily. And while improving your endurance fitness At the surface of the earth, gravity exerts can significantly increase the amount of a force on any mass of approximately power your muscles can produce, basic 10 Newtons per kilo. A Newton of force human physiology means there’s a limit to applied through a distance of 1 metre the gains that can be achieved this way. requires a joule of energy. So if a rider Fortunately, however, the absolute weighs an extra 10kgs and climbs a hill that amount of power at your disposal is is 500m (1650ft) high, the simple laws of not the only factor for determining the physics dictate that he or she will expend performance of most cyclists – particularly an extra 500 x 10 = 5000 joules of energy road cyclists. The amount of mass you compared to a lighter cyclist. have to move around – ie your bodyweight Because energy is derived from oxygen – is vitally important too. This is because metabolism, it follows that this extra 5000 accelerating mass or moving mass uphill joules of energy have to be generated from against the force of gravity requires power. an increase in oxygen consumption. Since a It follows, therefore, that if you have less litre of oxygen delivered to the muscles can mass to lug around, you need less power to generate around 21,000 joules of energy, move it! this implies the extra oxygen demand For most cyclists who don’t ride on is around a quarter of a litre – ie around perfectly flat and smooth roads (ie virtually 250mls. But this assumes that 100% of the every road and off-road cyclist), what cyclist’s energy is used to overcome gravity. matters just as much as your maximum The reality is very different; studies suggest power output is the amount of power that that cycling efficiency is only around 15%, PEAK PERFORMANCE ISSUE 344
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with 85% of the oxygen consumed ‘wasted’ as heat(1). FIGURE 1: THE RELATIVE ENERGY CONTRIBUTIONS TO (2) The power and the glory When you factor in the 15% cycling OVERCOME AIR RESISTANCE AND GRAVITY (ROAD efficiency, our cyclist has to consume BIKE, 300-WATT POWER OUTPUT) around 7 x 250mls of extra oxygen to get can be produced in relation to bodyweight his/her extra 10kgs of body mass up the Gravity Bearing and drivetrain friction Air resistance AT A GLANCE – ‘power-to-weight ratio’ – usually hill. That’s an extra 1.75 litres of oxygen. If Rolling resistance Speed (km/h) expressed in watts per kilogram. To work it takes 15 minutes to climb the hill, that’s out your power-to-weight ratio figure, an extra 116mls of oxygen that need to be 100% 50 This article: 3% simply divide your maximum sustainable consumed each and every minute over and l assesses power-to-weight ratio 90% 83% 45 power output (in watts) by your body mass above that required by our lighter cyclist – 24% l looks at how power-to-weight ratio affects cycling performance 80% 40 in kilograms (kg). For example, an 80kg a significant amount. 43% l gives suggestions on how cyclists of all abilities might improve their 3% rider with a maximum sustainable power Figure 1 above provides an excellent 70% 58% 35 power-to-weight ratio 12% 68% output of 280 watts has a power-to-weight illustration of how, when the gradient 75% 60% 80% 30 84% 87% ratio of 3.5 watts per kilo (commonly increases, the balance shifts away from 3% 88% 90% 50% 25 abbreviated as 3.5W/kg or 3.5W.kg-1). absolute power (needed to overcome 11% hen it comes to cycling Power-to-weight ratio matters because air resistance) to power-to-weight ratio 40% 83% 3% 20 performance, power is a it’s a great predictor of performance. (needed when overcoming gravity). You 10% 30% 61% 3% 15 very desirable attribute. But Take two cyclists; cyclist A can sustain a can see how on the flat, a 75kg cyclist 8% 3% 20% 43% 10 unless you only ever train or maximum power output of 250 watts while producing 300 watts of power expends 8% 3% 30% 3% W 7% 3% compete on pancake-flat surfaces, power- cyclist B can only manage 225 watts. On a the bulk (83%) of that power overcoming 10% 21% 6% 3% 3% 5 14% 5% 10% 5% 4% 7% 5% to-weight ratio is just as important. Andrew perfectly flat, smooth indoor track (where air resistance. No energy is required to 0% 4% 3% 0 Hamilton explains the relationship between gravity is not an issue) we can confidently overcome gravity. However, now look what 0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10% outright power and power-to-weight ratio predict that A will be faster than B because happens at a very modest 6% gradient; Gradient and how to get better when the road points more available power means more power here, no less than 80% of the cyclist’s Assumptions Crr: 0.005 Drivetrain Efficiency: upwards. to overcome air resistance resulting in a energy is expended overcoming gravity, Bike + rider: 75kg (road tyres asphalt road) 97.5% higher average speed. On an undulating with just 10% used for overcoming air CdA: 0.300m2 Air density: 1.181 kg/m3 Power: 300W One of my friends is an avid petrolhead who road, however, power-to-weight ratio resistance. At a stroke, absolute power builds and races cars for a living. He often begins to matter more. If both cyclists becomes far less important than power-to- NB: Assumptions for rider shown in box, lower RH corner. Typical expected speeds shown jokes: ‘Money can’t buy you happiness, Power-to- weigh 80kgs, A will still be faster. But if A weight ratio! by blue line. The rolling resistance contribution (red) falls proportionately as speed falls but it can buy you more horsepower – and weight ratio weighs 80kgs and B weighs 68kgs, cyclist whereas drivetrain losses remain fairly constant due to constant 300-watt power output. that’s the same kind of thing!’ As much as A’s power-to-weight ratio is 3.13 watts/kg Data from Coggan et al ‘Validation of a Mathematical Model for Road Cycling Power’, J Appl Biomechanics 1998; 14:276-291(2) many cyclists would like to, it’s not possible matters while B’s is 3.31 watt/kg. Understanding power-to- to buy more power (well, not legally because it’s On a flat road, there might not be much weight ratio anyway). To enable the muscles to produce a great in it, but head into the hills and it is cyclist Since power-to-weight ratio is determined • Increase your power output while more power, you have to perform specific B that will be pulling away! That’s because by the simple formula power (watts) ÷ keeping your weight constant; training sessions such as interval training predictor of as the gradient increases, the relative mass (kg), hopefully even the most non- • Keep your power output constant over an extended period of time, which performance contribution to the total energy required mathematical readers can appreciate that while decreasing your weight; requires significant effort and commitment. from overcoming gravity grows steadily. there are three ways to increase your • Increase your power output while also And while improving your endurance fitness At the surface of the earth, gravity exerts power-to-weight ratio: decreasing your weight. can significantly increase the amount of a force on any mass of approximately power your muscles can produce, basic 10 Newtons per kilo. A Newton of force TABLE 1: POWER-TO-WEIGHT RATIO (WATTS/KG) FOR A RANGE OF RIDER WEIGHTS AND POWER OUTPUTS human physiology means there’s a limit to applied through a distance of 1 metre the gains that can be achieved this way. requires a joule of energy. So if a rider 120w 150w 180w 210w 240w 270w 300w 330w 360w 390w Fortunately, however, the absolute weighs an extra 10kgs and climbs a hill that 45kg 2.7 3.3 4.0 4.7 5.3 6.0 6.7 7.3 8.0 8.7 amount of power at your disposal is is 500m (1650ft) high, the simple laws of not the only factor for determining the physics dictate that he or she will expend 50kg 2.4 3.0 3.6 4.2 4.8 5.4 6.0 6.6 7.2 7.8 performance of most cyclists – particularly an extra 500 x 10 = 5000 joules of energy 55kg 2.2 2.7 3.3 3.8 4.4 4.9 5.4 6.0 6.5 7.1 road cyclists. The amount of mass you compared to a lighter cyclist. have to move around – ie your bodyweight Because energy is derived from oxygen 60kg 2.0 2.5 3.0 3.5 4.0 4.5 5.0 5.5 6.0 6.5 – is vitally important too. This is because metabolism, it follows that this extra 5000 1.8 2.3 2.8 3.2 3.7 4.1 4.6 5.0 5.5 6.0 accelerating mass or moving mass uphill joules of energy have to be generated from 65kg against the force of gravity requires power. an increase in oxygen consumption. Since a 70kg 1.7 2.1 2.6 3.0 3.4 3.8 4.3 4.7 5.1 5.6 It follows, therefore, that if you have less litre of oxygen delivered to the muscles can mass to lug around, you need less power to generate around 21,000 joules of energy, 75kg 1.6 2.0 2.4 2.8 3.2 3.6 4.0 4.4 4.8 5.2 move it! this implies the extra oxygen demand 80kg 1.5 1.9 2.2 2.6 3.0 3.4 3.8 4.1 4.5 4.9 For most cyclists who don’t ride on is around a quarter of a litre – ie around perfectly flat and smooth roads (ie virtually 250mls. But this assumes that 100% of the 85kg 1.4 1.8 2.1 2.5 2.8 3.2 3.5 3.9 4.2 4.6 every road and off-road cyclist), what cyclist’s energy is used to overcome gravity. 90kg 1.3 1.7 2.0 2.3 2.7 3.0 3.3 3.7 4.0 4.3 matters just as much as your maximum The reality is very different; studies suggest power output is the amount of power that that cycling efficiency is only around 15%, 95kg 1.2 1.6 1.9 2.2 2.5 2.8 3.2 3.5 3.8 4.1 NB: all figures are rounded to the nearest decimal place PEAK PERFORMANCE ISSUE 344 PEAK PERFORMANCE ISSUE 344
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It also follows that if your power output TABLE 2: TYPICAL POWER-TO-WEIGHT RATIOS FOR increases but your weight increases too, DIFFERENT LEVEL CYCLISTS your power-to-weight ratio might not improve at all. The same is true for cyclists Rider type Power-to-weight ratio (watts/kg) who lose weight but suffer a drop off in 5 minutes 20 minutes 1 hour maximum power – something we’ll return to. Table 1 shows the relationship between Professional 7.0 6.1 6.0 power, weight and power-to-weight in more detail. Amateur 3.7 3.3 3.0 Looking at Table 1, notice how power- Recreational 2.5 2.1 1.8 to-weight ratios rise as power output rises and bodyweight falls – ie higher and further to the right in this table. Notice compiled some typical power-to-weight too how any given power-to-weight ratio ratios, which are shown in Table 2 above. (we’ve highlighted 3 watts/kg) can be It’s not surprising to observe that the achieved at much lower absolute power pros have superior power-to-weight ratios outputs when the rider’s mass is low. For As speeds regardless of time period. What’s more example, a 50kg rider churning out just 150 rise, the intriguing is that compared to amateur watts has the same power-to-weight ratio and recreation riders, the typical 1-hour as a 90kg rider churning out 270 watts! contribution power-to-weight ratio of a pro rider is only Now suppose this 90kg rider wants an from fractionally lower than the 20-minute figure. improved power-to-weight ratio. If he/ aerodynamic This is simply because a pro rider can ride she sheds 10kg (down to 80kg), power-to- at near maximum capacity with far less weight ratio jumps from 3.0 to 3.4 watts/ resistance build-up of muscle-fatiguing lactate than kg – that’s a bigger improvement than becomes an amateur or recreational rider would staying at the same weight and working on proportionately experience. aerobic fitness to increase power output to 300w! This underlines why shedding greater. This in Wind and hills excess body mass (fat) is so effective at turn begins to As we saw earlier, shifting mass uphill boosting performance in the hills – even if favour absolute means that you have to do work against your aerobic fitness remains the same. the force of gravity. This explains why power output power-to-weight ratio becomes especially How good is good? over power-to- important when climbing. However, What constitutes a ‘good’ power-to-weight weight absolute power is still important. ratio? Well, this depends on the time To illustrate this, let’s compare power period and the level at which you’re riding. requirements of a 70kg and 80kg rider Dr Andrew Coggan, an internationally riding a 6kg road bike up a hill of 7% acclaimed exercise physiologist has gradient at 16kmh (10mph) in still winds. Using data on rolling and aerodynamic resistance(2), we can calculate that an BOX 1: TESTING YOUR OWN POWER OUTPUT 80kg rider would have to maintain an average power output of around 298 watts, requiring a power-to-weight ratio Calculating your own power-to-weight ratio requires only two of 3.73 watts/kg. The 70kg rider would measurements: your weight and your maximum sustainable power only need to average 266 watts to ride output. The first is easy to measure – just hop on some accurate up the same hill at the same speed on the bathroom scales. The second requires a power output measurement. To same bike. However, although it’s 32 watts do this, you’ll need to use a bike with a reliable power meter fitted (eg less power overall, this translates into a SRM, Powertap etc) or better still, a stationary bike with accurate power slightly higher power-to-weight ratio of metering (eg WattBike) where you can pedal furiously without needing to 3.80 watts/kg. slow down for bends, traffic etc. Why is this? In simple terms, although To measure maximum sustainable aerobic power, ride gently for 10 much of the riders’ power requirements are minutes to make sure you’re thoroughly warmed up. Take a couple of a function of body mass (because they’re minutes’ rest then ride as hard as you possibly can for 20 minutes and climbing), there’s an extra, fixed amount record your average power output figure in watts. This is your 20-minute of work that has to be done to push the air maximum sustainable power output. Your 1-hour maximum sustainable out of the way (ie overcoming aerodynamic power output will be around 5-10% lower (depending on fitness) than this resistance), which is the same for both figure – eg a 20-minute figure of 275 watts would equate to around 260 riders. As speeds rise, the contribution watts for an hour. Your 5-minute maximum power will be around 10% from aerodynamic resistance becomes higher than the 20-minute figure – eg in this example, around 295 watts). proportionately greater. This in turn begins to favour absolute power output over power-to-weight. PEAK PERFORMANCE ISSUE 344
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It also follows that if your power output TABLE 2: TYPICAL POWER-TO-WEIGHT RATIOS FOR To illustrate this, let’s now suppose that BOX 2: PRACTICAL TIPS FOR increases but your weight increases too, DIFFERENT LEVEL CYCLISTS the riders are riding twice as fast (32kmh) IMPROVING POWER-TO-WEIGHT your power-to-weight ratio might not but the gradient is half as steep (3.5%). The RATIO improve at all. The same is true for cyclists Rider type Power-to-weight ratio (watts/kg) figures now become: who lose weight but suffer a drop off in • 80kg rider – 462 watts (5.77 watts/kg) 5 minutes 20 minutes 1 hour We’ve seen that increasing power, reducing maximum power – something we’ll return • 70kg rider – 429 watts (6.12 watts/kg) bodyweight or a combination of both can to. Table 1 shows the relationship between Professional 7.0 6.1 6.0 significantly improve your power-to-weight ratio. power, weight and power-to-weight in The rate of ascent overall is still the same But how can you best achieve this? This will more detail. Amateur 3.7 3.3 3.0 and the 70kg rider still requires around depend on your cycling background: Looking at Table 1, notice how power- 32 watts less power than the 80kg rider Recreational 2.5 2.1 1.8 to-weight ratios rise as power output to maintain a speed of 32kmh. However, l Relative beginners/novices – simply riding rises and bodyweight falls – ie higher and both riders have had to find a massive 163 more miles will boost your power-to-weight ratio. further to the right in this table. Notice compiled some typical power-to-weight watts extra to overcome the increased Putting in more miles will not only boost your too how any given power-to-weight ratio ratios, which are shown in Table 2 above. aerodynamic resistance experienced at level of aerobic fitness (ie your sustainable (we’ve highlighted 3 watts/kg) can be It’s not surprising to observe that the 32kmh compared to 16kmh. Regardless of power output), you’ll almost certainly lose a bit achieved at much lower absolute power pros have superior power-to-weight ratios What does this mean in practice? In a of excess body fat in the process. For example, if outputs when the rider’s mass is low. For As speeds regardless of time period. What’s more nutshell, the hillier the terrain, the more your riding you drop from 86 to 82 kilos and increase your example, a 50kg rider churning out just 150 rise, the intriguing is that compared to amateur your power-to-weight ratio matters. The ability, 20-minute power output from 210 to 235 watts, watts has the same power-to-weight ratio and recreation riders, the typical 1-hour flatter the terrain, the less power-to-ratio consuming a your power-to-weight ratio increases from 2.4 as a 90kg rider churning out 270 watts! contribution power-to-weight ratio of a pro rider is only matters and the more absolute power watts/kg to a very respectable 2.9 watts/kg. Now suppose this 90kg rider wants an from fractionally lower than the 20-minute figure. output matters (see Figure 1). We can also healthy diet l Fitter and more experienced riders – need improved power-to-weight ratio. If he/ aerodynamic This is simply because a pro rider can ride draw another conclusion: when power-to- with a to be a bit more focused than simply adding just she sheds 10kg (down to 80kg), power-to- at near maximum capacity with far less weight ratios are identical, the rider with the minimum of more miles. Yes, more miles might result in weight ratio jumps from 3.0 to 3.4 watts/ resistance build-up of muscle-fatiguing lactate than highest absolute power will be faster. For reduced bodyweight, but add too much extra kg – that’s a bigger improvement than becomes an amateur or recreational rider would example, if rider A weighs 80kg and can sugary, fatty volume and you run the risk of fatigue and staying at the same weight and working on proportionately experience. sustain 240 watts while rider B weighs 70kg and processed burnout. Moreover, an attempt to reduce weight aerobic fitness to increase power output and can sustain 210 watts, they both have a foods will play when your body fat levels are already quite low to 300w! This underlines why shedding greater. This in Wind and hills power-to-weight ratio of 3 watts/kg. But A can lead to muscle mass loss as well as fat loss. excess body mass (fat) is so effective at turn begins to As we saw earlier, shifting mass uphill will be faster because he/she will have more a part in Given power is generated within muscle tissue, boosting performance in the hills – even if favour absolute means that you have to do work against power for overcoming aerodynamic and improving you might end up reducing your weight but losing your aerobic fitness remains the same. the force of gravity. This explains why frictional drag. power-to- some power with it, with the result that your power output power-to-weight ratio becomes especially power-to-weight ratio is barely improved. In fact, How good is good? over power-to- important when climbing. However, Conclusion weight ratio remembering that absolute power is still very What constitutes a ‘good’ power-to-weight weight absolute power is still important. Understanding the relationship between important, you might be worse off overall. A ratio? Well, this depends on the time To illustrate this, let’s compare power absolute power and power-to-weight better option is to include some specific training period and the level at which you’re riding. requirements of a 70kg and 80kg rider ratio and the implications for cycling to boost maximal power output. This includes Dr Andrew Coggan, an internationally riding a 6kg road bike up a hill of 7% performance is vital for cyclists seeking sessions such as intervals (long and shorter, acclaimed exercise physiologist has gradient at 16kmh (10mph) in still winds. maximum performance when heading more intense), hill repeats and some threshold Using data on rolling and aerodynamic for the hills. Regularly monitoring your rides. Because these sessions are quite resistance(2), we can calculate that an sustainable power output and body mass demanding, make sure you build in sufficient BOX 1: TESTING YOUR OWN POWER OUTPUT 80kg rider would have to maintain an should be considered part and parcel of recovery time into your weekly schedule – it’s average power output of around 298 tracking your progress. See Box 2 for a during recovery that your muscles adapt and watts, requiring a power-to-weight ratio range of practical tips on how to improve become more powerful! Calculating your own power-to-weight ratio requires only two of 3.73 watts/kg. The 70kg rider would your power-to-weight ratio. l Weight training - Another useful strategy, measurements: your weight and your maximum sustainable power only need to average 266 watts to ride output. The first is easy to measure – just hop on some accurate up the same hill at the same speed on the bathroom scales. The second requires a power output measurement. To same bike. However, although it’s 32 watts do this, you’ll need to use a bike with a reliable power meter fitted (eg less power overall, this translates into a Figure 2: Terrain and absolute power vs. power-to-weight ratio SRM, Powertap etc) or better still, a stationary bike with accurate power slightly higher power-to-weight ratio of metering (eg WattBike) where you can pedal furiously without needing to 3.80 watts/kg. slow down for bends, traffic etc. Why is this? In simple terms, although To measure maximum sustainable aerobic power, ride gently for 10 much of the riders’ power requirements are minutes to make sure you’re thoroughly warmed up. Take a couple of a function of body mass (because they’re Increasing importance of Increasing importance of minutes’ rest then ride as hard as you possibly can for 20 minutes and climbing), there’s an extra, fixed amount absolute power power to weight record your average power output figure in watts. This is your 20-minute of work that has to be done to push the air maximum sustainable power output. Your 1-hour maximum sustainable out of the way (ie overcoming aerodynamic power output will be around 5-10% lower (depending on fitness) than this resistance), which is the same for both figure – eg a 20-minute figure of 275 watts would equate to around 260 riders. As speeds rise, the contribution watts for an hour. Your 5-minute maximum power will be around 10% from aerodynamic resistance becomes higher than the 20-minute figure – eg in this example, around 295 watts). proportionately greater. This in turn begins to favour absolute power output over The flatter the terrain, the more important absolute power becomes. The hillier the terrain, the more important power-to-weight becomes power-to-weight. PEAK PERFORMANCE ISSUE 344 PEAK PERFORMANCE ISSUE 344
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especially for more accomplished riders, is to unequivocally linked with higher levels of body perform some regular weight training. Studies fat(3,4). Unlike muscle tissue, excess body fat have shown that performing heavy resistance blunts power-to-weight ratio and contributes training for the key cycling muscles (quadriceps, nothing to power output! By the same token, a hamstrings, buttocks and calves) not only plentiful intake of dietary protein is boosts muscle efficiency, it can help prevent the recommended, especially after training. Protein loss of muscle power during periods of high- is needed for recovery and repair after training volume training, or during periods of weight loss. and studies show that higher intakes of protein The kind of training exercises that have produced can help prevent muscle mass loss when good results in these studies include squats, leg training volumes are high. Studies show that press, hack squats and single leg press. The whey protein is particularly well absorbed after typical training weight used was around 6-8 rep training and that regular use of whey recovery max – ie enough weight to enable subjects to drinks can help maintain/build power in complete 6-8 reps but no more. endurance athletes. l Nutrition – Regardless of your riding ability, consuming a healthy diet with a minimum of sugary, fatty and processed foods will play a part References in improving power-to-weight ratio. All other 1. Journal Int Soc Sports Nutr2005. 2(2): 32-37 things being equal, higher intakes of sugar and 2. J Appl Biomechanics 1998; 14:276-291 sugary foods in particular have been 3. BMJ. 2012 Jan 15;346:e7492 4. Obes Rev. 2013 Aug;14(8):606-19 PEAK PERFORMANCE ISSUE 344
14PEAK PERFORMANCE 32 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE especially for more accomplished riders, is to unequivocally linked with higher levels of body perform some regular weight training. Studies fat(3,4). Unlike muscle tissue, excess body fat have shown that performing heavy resistance blunts power-to-weight ratio and contributes Maximising power to training for the key cycling muscles (quadriceps, nothing to power output! By the same token, a hamstrings, buttocks and calves) not only plentiful intake of dietary protein is boosts muscle efficiency, it can help prevent the recommended, especially after training. Protein weight ratio loss of muscle power during periods of high- is needed for recovery and repair after training volume training, or during periods of weight loss. and studies show that higher intakes of protein The kind of training exercises that have produced can help prevent muscle mass loss when AT A GLANCE runner adds to their body weight they need good results in these studies include squats, leg training volumes are high. Studies show that to increase their strength by two pounds: press, hack squats and single leg press. The whey protein is particularly well absorbed after This article: one to lift the body and the other to propel typical training weight used was around 6-8 rep training and that regular use of whey recovery l discusses the importance of power to weight it forward. And this is just to maintain max – ie enough weight to enable subjects to drinks can help maintain/build power in ratio in cycling performance performance. To get faster, strength needs to increase by more than two pounds. complete 6-8 reps but no more. endurance athletes. l looks at the key breakthroughs in As a result of this power to weight l Nutrition – Regardless of your riding ability, understanding when and how we can relationship, a world that was once the consuming a healthy diet with a minimum of decrease weight while not compromising purview of boxers and wrestlers is opening sugary, fatty and processed foods will play a part References functional muscle size and strength in improving power-to-weight ratio. All other 1. Journal Int Soc Sports Nutr2005. 2(2): 32-37 up to athletes throughout the sporting l gives practical advice about how cyclists can things being equal, higher intakes of sugar and 2. J Appl Biomechanics 1998; 14:276-291 spectrum. Achieving a competition weight use diet to optimise strength at the lowest sugary foods in particular have been 3. BMJ. 2012 Jan 15;346:e7492 is now as important for runners, cyclists, body weight 4. Obes Rev. 2013 Aug;14(8):606-19 and swimmers as it ever was for weight class athletes. Thankfully, some recent he last five years has seen a number research in this area means that athletes of discoveries that are changing the are not resorting to the dangerous and way we optimise our strength to performance-robbing techniques of Tweight ratio. Keith Baar and Trent yesteryear to achieve their ideal weight. Stellingwerff explore how… Achieving a competition Decreasing weight without Power:weight ratio in weight losing functional muscle high-level performance is now as mass In 2012, the United States had arguably the The goal of any weight loss for a cyclist is two best male sprint hurdlers in the world. important for to decrease body weight while increasing One of these exceptional cyclists weighed runners, performance. Functionally, this means 160 pounds (72kg), was 6’ 1” and a best time cyclists, and losing body fat and unwanted muscle while of 7.43 for 60m hurdles, while the other maintaining the strength and power of the weighed close to 220 pounds (100kg), was swimmers as it sport-specific muscles. In order to achieve 6’ 2” and a best of 7.37 for 60m hurdles. ever was for this goal, a cyclist has to maintain a caloric However, over nearly double the distance, weight class deficit while targeting nutrients to the of these two men, one would go on to set muscles that they need to compete. the world record over 110m, whereas the athletes Almost every athlete already does some other would have a disappointing season. form of body sculpting simply as a result Knowing nothing else about the runners, of intense training. High-intensity training everyone reading this article probably increases the sensitivity to feeding, and already knows which of the cyclists is the particularly protein, for at least 24 hours world record holder; which speaks directly (1). Therefore, the rate of protein synthesis to the importance of what we call the power within the muscles that perform high- to weight ratio. intensity training will be higher after every In upright weight-dependent sports, meal for at least one full day. for every athlete, the ratio of their body Since most athletes train more than once weight to the power that they can produce a day, this means that a cyclist’s working in their sport is one of the most important muscles will be bigger and stronger than determinants of performance. In the case muscles that they use less. This is the of cyclists and rowers, whose body weight reason that a swimmer has big latissimus is supported during performance, every dorsi muscles and much smaller trapezius pound that they add to their body requires and leg muscles, or why cyclists have large them to produce an extra pound of force quadriceps and calf muscles and very small just to maintain performance. For runners, muscle mass in the upper body. who have to lift their bodies, as well as The problem occurs when athletes begin propel themselves forward, this relationship to train, often in the weight room, accessory is doubled. Therefore, for each pound a muscles that are unnecessary for their sport. When a cyclist, for example, lifts weight to PEAK PERFORMANCE ISSUE 337 PEAK PERFORMANCE ISSUE 344
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strengthen her upper body, she begins to Jargon buster not be performing whole body resistance gain non-functional mass (muscle mass that Power training. By focusing activity only on the legs does not improve performance within her the force produced in a he would target the dietary protein only to specific sport). This non-functional muscle movement multiplied these muscles and this would protect the is not a harmless, aesthetically pleasing by the velocity of the legs from atrophy. In this way, his athletes addition for an elite athlete. Rather, this movement (P=FV) would lose fat globally and muscle mass non-functional muscle mass is a detriment to Sport-specific from their upper body without losing leg sport performance. musculature muscle mass or power. Consider our two hurdlers from above, the muscles that are This large-scale, or rough sculpting, who are nearly the same height. If the 72kg used during your can been seen in the progression of one of athlete were to add 2kg of muscle to his particular sport Nigel’s riders, Sir Bradley Wiggins. In 2008 upper body, his legs would have to get 4kg Caloric he was coming off his career as a track stronger just to maintain speed. On the other of or relating to cyclist, where races are ~4min and require side of the coin, this suggests that the 100kg calories much more muscle mass and power, and at athlete would have to be 58kg stronger in Non-functional mass this Tour de France he weighed ~76kg. In the legs than the 72kg hurdler for him to run muscles and/or body the 2009 Tour he weighed 72kg, reportedly approximately the same speed. If the 100kg fat that are not used with 4% body fat. That year he placed third. athlete could lose non-functional muscle during your particular In the 2012 Tour he weighed 69kg and won mass from his upper body, while maintaining sport the tour. How could he lose 3kg of body that strength differential in his legs, his mass with such a low body fat reading? The power to weight ratio and performance only way for this to happen is to lose lean would go up dramatically. mass from his non-functional (upper body) It is obvious that non-functional muscle muscles. mass has a negative effect on performance; If Wiggins simply maintained his ~400 the question is how do you shed this weight Watt power output over this time, by losing without losing sport-specific muscle? One 7kg from 2008 to 2012 his power to weight big advance came with a 2010 study from ratio would have increased 10%. To put this Kevin Tipton’s laboratory. In this proof of 10% into perspective, in 2012 he won the concept study, they really stressed the Tour by 0.0005%. negative energy balance, Mettler and his As the example of Sir Bradley Wiggins colleagues (2) decreased caloric intake by shows, this initial rough sculpting is designed 40% for two weeks in athletic individuals to redistribute the muscle mass of a cyclist. (from ~3300 calories down to ~2000 To strip non-functional muscle so that it calories). In one group, the subjects ate a doesn’t limit performance. This is sometimes moderate protein diet (50% CHO (~3.4g/kg/ day), 15% PRO (~1.0g/kg/day), and 35% FAT (~1.1g/kg/day)) whereas the other group ate FIGURE 1: BODY, FAT, AND PROTEIN LOSS a high protein diet (50% CHO (~3.4g/kg/ FOLLOWING 2 WEEKS 40% CALORIFIC day), 35% PRO (~2.3g/kg/day), and 15% FAT INSUFFICIENCY (~0.4g/kg/day)). Not surprisingly with a 40% energy deficit, both groups lost weight over the two Body mass Fat mass Lean mass 0 weeks. The athletes in the moderate protein diet lost more weight than those on the high protein diet (3kg versus 1.8kg). However, all of the extra weight lost on the moderate -1 protein diet was lean (muscle) mass (Figure 1). In fact, the high protein diet, together with the whole body strength training that the -2 subjects were doing, prevented the loss of * muscle. Change from baseline [kg] -3 Large-scale or rough Control sculpting * High protein The middle author on this paper is the exceptional sports nutritionist for Team Sky, Change in body weight, fat, and lean mass in people who consumed a 40% caloric Nigel Mitchell. It is quite likely that he used deficit while continuing to exercise over two weeks. This figure shows two interesting this information to develop the diets used things. First, a moderate protein diet results in more body mass loss. However, all of the to sculpt the Team Sky riders into back- extra mass lost was lean (muscle) mass. Adapted from(2). to-back Tour de France Champions. The indicates significant difference between the high and low protein (P < 0.05). difference would be that his athletes would * PEAK PERFORMANCE ISSUE 337
2 PEAK PERFORMANCE 34 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE strengthen her upper body, she begins to Jargon buster not be performing whole body resistance very difficult to get a cyclist to do. It is not gain non-functional mass (muscle mass that training. By focusing activity only on the legs uncommon to hear them say, “I worked FIGURE 2: ENERGY DEFICIT AND BODY FAT IN Power FEMALE ATHLETES does not improve performance within her the force produced in a he would target the dietary protein only to hard to build those muscles.” At that point, specific sport). This non-functional muscle movement multiplied these muscles and this would protect the it is important to remind them that when is not a harmless, aesthetically pleasing by the velocity of the legs from atrophy. In this way, his athletes they are competing they have to work AG RG MD LD addition for an elite athlete. Rather, this movement (P=FV) would lose fat globally and muscle mass even harder to carry those non-functional 0 non-functional muscle mass is a detriment to Sport-specific from their upper body without losing leg muscles, sapping their strength and limiting sport performance. musculature muscle mass or power. their performance. A cyclist like Wiggins Consider our two hurdlers from above, the muscles that are This large-scale, or rough sculpting, is successful when he can ride uphill for an who are nearly the same height. If the 72kg used during your can been seen in the progression of one of hour at blinding speed, after four days of -500 athlete were to add 2kg of muscle to his particular sport Nigel’s riders, Sir Bradley Wiggins. In 2008 continuous work, not when he looks good on upper body, his legs would have to get 4kg Caloric he was coming off his career as a track the beach. stronger just to maintain speed. On the other of or relating to cyclist, where races are ~4min and require This phase of rough sculpting is especially side of the coin, this suggests that the 100kg calories much more muscle mass and power, and at important in turning an all-around athlete, athlete would have to be 58kg stronger in Non-functional mass this Tour de France he weighed ~76kg. In with even muscle mass distribution, into a Energy Deficit (kcal) -1000 the legs than the 72kg hurdler for him to run muscles and/or body the 2009 Tour he weighed 72kg, reportedly specialist with only sport-specific muscles; approximately the same speed. If the 100kg fat that are not used with 4% body fat. That year he placed third. turning a sprinter into a more effective athlete could lose non-functional muscle during your particular In the 2012 Tour he weighed 69kg and won distance athlete, or turning a junior athlete, mass from his upper body, while maintaining sport the tour. How could he lose 3kg of body who has yet to develop their sport-specific 12.8% 16.6% 12.1% 15.1% Body Fat that strength differential in his legs, his mass with such a low body fat reading? The musculature, into a great senior athlete. -1500 power to weight ratio and performance only way for this to happen is to lose lean The goal of rough sculpting is simply to Group would go up dramatically. mass from his non-functional (upper body) lose as much non-functional muscle mass It is obvious that non-functional muscle muscles. as possible while maintaining the muscles The relationship between energy deficit and body fat in national level female athletes. mass has a negative effect on performance; If Wiggins simply maintained his ~400 needed to compete in that specific sport. The artistic gymnasts (AG), rhythmic gymnastics (RG), middle distance runners (MD), and long distance runners (LD) were all in an energy deficit. However, there was a the question is how do you shed this weight Watt power output over this time, by losing If training were done properly, this rough positive relationship between that energy deficit and body fat (ie the greater the energy without losing sport-specific muscle? One 7kg from 2008 to 2012 his power to weight sculpting would only have to be performed deficit the higher the body fat). This suggests that running a constant caloric deficit is big advance came with a 2010 study from ratio would have increased 10%. To put this once or twice in a cyclist’s career. Once a not beneficial to a high power to weight ratio. Adapted from(4). Kevin Tipton’s laboratory. In this proof of 10% into perspective, in 2012 he won the cyclist gets rid of non-functional muscles concept study, they really stressed the Tour by 0.0005%. they won’t return through appropriate sport- negative energy balance, Mettler and his As the example of Sir Bradley Wiggins specific training. Therefore, rough sculpting colleagues (2) decreased caloric intake by shows, this initial rough sculpting is designed should be seen as an extreme reshaping you would continue the diet. As a rough 40% for two weeks in athletic individuals to redistribute the muscle mass of a cyclist. of a cyclist’s body that is a huge stress and guideline, for every 15% greater energy (from ~3300 calories down to ~2000 To strip non-functional muscle so that it therefore performed rarely. deficit you would decrease the time on the calories). In one group, the subjects ate a doesn’t limit performance. This is sometimes Rough sculpting is done by first creating diet by three days. Therefore an energy moderate protein diet (50% CHO (~3.4g/kg/ a large energy deficit, one that would deficit of 85% would last only three days, day), 15% PRO (~1.0g/kg/day), and 35% FAT normally cause muscle loss, so anything whereas an energy deficit of 40% would last (~1.1g/kg/day)) whereas the other group ate FIGURE 1: BODY, FAT, AND PROTEIN LOSS greater than a 40% deficit works. The 12 days. a high protein diet (50% CHO (~3.4g/kg/ FOLLOWING 2 WEEKS 40% CALORIFIC second component is to select the muscles At the end of this time, a cyclist’s goal day), 35% PRO (~2.3g/kg/day), and 15% FAT INSUFFICIENCY that you want to maintain. This is done using Non-functional is to have lost non-functional muscle mass (~0.4g/kg/day)). your sport-specific training, swimming, muscle mass is without losing power or mass of their Not surprisingly with a 40% energy cycling, running, etc. Remember, in high- sport-specific musculature. This can (and Body mass Fat mass Lean mass deficit, both groups lost weight over the two intensity sports that the muscle fibres that a detriment to should) be followed using a simple tape 0 weeks. The athletes in the moderate protein you want to maintain are the big motor units sport measure, carefully examining athletes’ girths, diet lost more weight than those on the high that you only recruit at a high intensity. So performance and sport-specific testing. The goal of this protein diet (3kg versus 1.8kg). However, even in the face of a large energy deficit it extreme diet and training plan is not to be at all of the extra weight lost on the moderate -1 is important to train at a high intensity. The competition weight at the end. protein diet was lean (muscle) mass (Figure third component is timed feeding. You want 1). In fact, the high protein diet, together with to take in 0.4g/kg body weight of a protein Polishing: the power of the whole body strength training that the -2 that is rich in leucine immediately after subjects were doing, prevented the loss of * training and then, depending on your caloric periodic weight loss muscle. budget, every 4-5 hours after that. This From the data presented so far, cyclists
Change from baseline [kg] amount of protein is higher than the amount might think that it would be best to always -3 that a cyclist would normally consume be in an energy deficit and simply eat a Control Large-scale or rough (0.25g/kg) since it takes more protein to higher protein diet. However, this is not High protein sculpting * maintain muscle protein synthesis during an the case. In fact, when Deutz and his The middle author on this paper is the energy deficit (3). colleagues compared energy balance and exceptional sports nutritionist for Team Sky, Change in body weight, fat, and lean mass in people who consumed a 40% caloric This type of intervention is very stressful body composition in national level female Nigel Mitchell. It is quite likely that he used deficit while continuing to exercise over two weeks. This figure shows two interesting and should only be attempted in the off- athletes they found that those who were in this information to develop the diets used things. First, a moderate protein diet results in more body mass loss. However, all of the season in a supportive environment. To the greatest negative energy balance also to sculpt the Team Sky riders into back- extra mass lost was lean (muscle) mass. Adapted from(2). minimize the stress and maximize the had the highest body fat (4). In fact, across to-back Tour de France Champions. The performance benefits, the greater the all of the athletes that they tested there indicates significant difference between the high and low protein (P < 0.05). difference would be that his athletes would * energy deficit produced, the fewer days that was a positive relationship between energy PEAK PERFORMANCE ISSUE 337 PEAK PERFORMANCE ISSUE 337
2 3 PEAK PERFORMANCE 35 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE
deficit and percent body fat, meaning that the fewer calories the athlete consumed, the FIGURE 3: SLOW RATE OF WEIGHT LOSS AND fatter they were (Figure 2). PERFORMANCE Whether the relationship between energy deficit and body fat would be the same for 20 male athletes, or whether it is a result of a SR suppression of female hormone production FR has yet to be determined. However, it is clear from these data, and others in the literature, 15 that constantly being in an energy deficit is not beneficial for a cyclist’s power to weight ratio. In contrast, most cyclists should try to be in energy balance throughout the year. 10 Being in energy balance, with enough
protein to aide recovery and promote Change (%) immune function, will allow a cyclist to maximize their training and the development of the sport-specific musculature with 5 minimal risk of injury or sickness. Therefore, the bulk of training should be done in energy balance. During this time, being about 4 to 8% greater than competition weight or % body fat is generally not a problem for most 0 athletes. CMJ
1RM Squat 40m sprint
Optimal development 1RM Bench pull of competition power to 1RM Bench press weight ratio Losing weight at a rate of 0.7% body weight per week (SR) versus 1.4% per week (FR) on (5) If most training is done in energy balance, performance (adapted from) . Elite athletes performed better at strength and with a cyclist about 4 to 8% heavier than performance tasks when they lost weight over eight weeks (SR) than over five weeks (FR). their competition weight, what is the right way for a cyclist to reach their peak power to weight ratio for competition? As Jargon buster improved performance measures. Both discussed above, once rough sculpting has weight loss groups improved their strength DEXA been completed a cyclist simply needs to measures (Figure 3). However, the biggest A machine that uses lose body fat to get within the competition performance difference between the groups dual-energy X-ray zone (4-8% for men and 10-15% for women). was in the counter movement jump. Here, absorptiometry to The specifics as to how to achieve this the lower body weight and increased muscle measure body body weight/fat are detailed in an excellent mass allowed the athletes to improve their composition study by Garthe and colleagues (5). In this performance by 7%. study, the authors took athletes from the The data from this study provide a clear Norwegian Olympic Sport Center and had message. To optimise performance during them lose either 0.7% (slow reduction) or their competition phase cyclists want to lose 1.4% (fast reduction) of their body mass weight slowly at about 0.7% body weight per week for either eight or five weeks, loss per week to body weight target while respectively. All of the athletes maintained using a high protein diet and optimally a high protein (25% or 1.6 g/kgBW) diet and timed feedings. Since the cyclists want to their progress was monitored by DEXA and have the energy needed to continue to train performance measures. during this time the majority of the calories Both the fast and slow reduction groups removed from the diet should come from lost the same amount of body weight fat. (5.5%). However, the slow rate of weight loss resulted in more fat loss and an increase in muscle mass. This is the first paper to show Reaping the performance that even in the face of a 20% decrease in benefits of optimised power energy intake, with properly timed high- to weight ratio protein feedings and sport-specific training, In 2013, the ~100kg US hurdler made a muscle mass can increase. conscientious effort to lose some non- The result of the increase in muscle functional muscle mass. By foregoing mass and decrease in body weight was upper body weight training, he was able PEAK PERFORMANCE ISSUE 337
4 PEAK PERFORMANCE 36 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE deficit and percent body fat, meaning that BOX 2: LEUCINE-RICH FOODS (LEUCINE PER 200KCAL SERVING) the fewer calories the athlete consumed, the FIGURE 3: SLOW RATE OF WEIGHT LOSS AND fatter they were (Figure 2). PERFORMANCE Whether the relationship between energy Egg, white, raw, fresh 4233mg deficit and body fat would be the same for 20 Seaweed, spirulina, raw 3915mg SR male athletes, or whether it is a result of a Game meat, cooked, roasted 3844mg suppression of female hormone production FR has yet to be determined. However, it is clear Chicken, broilers or fryers, breast, meat only, cooked, rotisserie 3698mg from these data, and others in the literature, Fish, tuna, light, canned in water, drained solids 3574mg 15 that constantly being in an energy deficit is Turkey, fryer-roasters, light meat, meat only, raw 3569mg not beneficial for a cyclist’s power to weight ratio. Fish, cod, Pacific, cooked, dry heat 3552mg In contrast, most cyclists should try to Greek Yogurt 3497mg be in energy balance throughout the year. 10 Beef, round, top round, lean only 3005mg Being in energy balance, with enough protein to aide recovery and promote Change (%) Cheese, cottage, nonfat, uncreamed, dry, large or small curd 2881mg immune function, will allow a cyclist to maximize their training and the development to drop approximately five kilograms week for 7-8 weeks; of the sport-specific musculature with 5 while maintaining his leg muscle mass and 3. Therefore, a 70-kg athlete would have a minimal risk of injury or sickness. Therefore, strength. The result of this concerted effort weekly weight-loss goal of 0.49 kg (70 the bulk of training should be done in energy was his first World Championship. While × 0.7%). To achieve this goal, they would balance. During this time, being about 4 to many of us could never dream of competing reduce energy intake by ~490 kcal/day. A 8% greater than competition weight or % on that level, we can all benefit by sculpting 95-kg athlete would decrease intake ~660 body fat is generally not a problem for most 0 our bodies to fit our athletic goals. kcal/day to reach 0.66 kg weight loss per athletes. For athletes and coaches, this translates week; CMJ into these practical points: 4. The polishing diet should be high in 1RM Squat 40m sprint leucine-rich protein (~25% by energy) and Optimal development 1RM Bench pull Rough Sculpting lower in fat (~20%); 1RM Bench press of competition power to 1. To lose non-functional muscle mass, 5. A cyclist should be at their competition weight ratio Losing weight at a rate of 0.7% body weight per week (SR) versus 1.4% per week (FR) on periods of intense energy deficit together To optimise weight before competition season begins; (5) If most training is done in energy balance, performance (adapted from) . Elite athletes performed better at strength and with high-intensity training are needed; performance 6. During the competition phase the athlete performance tasks when they lost weight over eight weeks (SR) than over five weeks (FR). with a cyclist about 4 to 8% heavier than 2. During these periods, the greater the during should be in energy balance and well their competition weight, what is the energy deficit the shorter the diet should hydrated for optimal performance. right way for a cyclist to reach their peak last. A 40% energy deficit should last ~12 their power to weight ratio for competition? As Jargon buster improved performance measures. Both days, whereas an 85% energy deficit lasts competition discussed above, once rough sculpting has weight loss groups improved their strength only three days; Conclusions DEXA phase, cyclists been completed a cyclist simply needs to measures (Figure 3). However, the biggest 3. Training during these periods should The last decade has seen huge growth in A machine that uses lose body fat to get within the competition performance difference between the groups be intense enough to use the muscle want to lose our understanding of the physiology of dual-energy X-ray zone (4-8% for men and 10-15% for women). was in the counter movement jump. Here, fibres that the athlete will need during weight slowly exercise and nutrition. We no longer feel that absorptiometry to The specifics as to how to achieve this the lower body weight and increased muscle competition, namely the big, fast ones; there is a single athletic body type. Instead, measure body at about 0.7% body weight/fat are detailed in an excellent mass allowed the athletes to improve their 4. Upon completing training, the cyclist our cyclists’ bodies look more and more composition study by Garthe and colleagues (5). In this performance by 7%. should eat 0.4g/kg body weight of a body weight different. Each athlete is taking their genetic study, the authors took athletes from the The data from this study provide a clear leucine rich protein. Every 4-5 hours after loss per week body type and shaping it with specific diet Norwegian Olympic Sport Center and had message. To optimise performance during that, as the energy budget permits, the to body weight and training techniques so that during their them lose either 0.7% (slow reduction) or their competition phase cyclists want to lose cyclist should eat another 0.4g/kg body competition phase they have minimal body 1.4% (fast reduction) of their body mass weight slowly at about 0.7% body weight weight leucine rich protein; target while fat and very small amounts of non-functional per week for either eight or five weeks, loss per week to body weight target while 5. If the energy deficit is too great to using a high muscle mass. By shaping their bodies in this respectively. All of the athletes maintained using a high protein diet and optimally allow further eating, all food should be protein diet way, athletes are maximising their power a high protein (25% or 1.6 g/kgBW) diet and timed feedings. Since the cyclists want to consumed around the day’s training; to weight ratio and the result is optimised their progress was monitored by DEXA and have the energy needed to continue to train 6. Once the body has been rough sculpted, and optimally performance simply by their normal training performance measures. during this time the majority of the calories this should not have to be repeated very timed feedings and an optimised diet! Both the fast and slow reduction groups removed from the diet should come from often, provided only sport-specific training lost the same amount of body weight fat. is used. References (5.5%). However, the slow rate of weight loss 1. The Journal of nutrition. 2011 141: 568-73 resulted in more fat loss and an increase in Polishing 2. Medicine and science in sports and exercise. 2010 muscle mass. This is the first paper to show Reaping the performance 1. During off-season training, a cyclist should 42: 326-37 that even in the face of a 20% decrease in benefits of optimised power be in energy balance and ~4 to 8% over 3. American journal of physiology. Endocrinology energy intake, with properly timed high- to weight ratio competition weight to optimise training; and metabolism. 2014 306: E989-97 protein feedings and sport-specific training, In 2013, the ~100kg US hurdler made a 2. To achieve competition weight and body 4. Medicine and science in sports and exercise. muscle mass can increase. conscientious effort to lose some non- fat (4-8% for men and 10-15% for women), 2000 32: 659-68 The result of the increase in muscle functional muscle mass. By foregoing a cyclist wants to decrease energy intake 5. International journal of sport nutrition and mass and decrease in body weight was upper body weight training, he was able sufficiently to lose 0.7% body weight per exercise metabolism. 2011 21: 97-104 PEAK PERFORMANCE ISSUE 337 PEAK PERFORMANCE ISSUE 337
4 5 PEAK PERFORMANCE 37 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE Multiday events: the challenging road to recovery
recent findings by scientists have provided AT A GLANCE a valuable insight into the specific nutritional needs of multiday competition. This article: l looks at the nutritional demands of multiday athletes More of the same? l explains why simply consuming ‘more of the same’ might not be the best strategy If you’re faced with a multiday event – for l makes suggestions for multiday athletes seeking accelerated recovery example, cycling a long-distance event over consecutive days – you might assume that by simply consuming plenty of carbohydrate and sufficient protein after he nutritional demands of multiday each day’s session(s), you’ll be recovered competition are especially difficult and ready for the next day. To some to meet. Andrew Hamilton explains extent, this is true. Figure 1 shows how Twhy and provides practical advice consuming extra carbohydrate after two- for multiday athletes... hour training sessions on three consecutive It’s impossible to overstate the days helps to offset muscle glycogen importance of rapid recovery after training depletion compared to simply consuming or competition. The faster and more fully a typical diet(1). Notice, however, even you recover, the sooner you’ll be ready when extra carbohydrate is consumed, to train or compete again and the better muscle glycogen levels still decline you’ll perform when you do. One key gradually over the three days – enough to ingredient of post-exercise recovery is rest; impair performance. the other of course is nutrition. Indeed, A recent study on this very topic post-exercise nutrition is so vital that it’s There’s also also suggests that where full recovery probably not exaggerating to say that if evidence that is concerned, multiday competition and (2) you train (or compete) more than four extra protein training presents a real challenge . In times per week, the single most important the study, eleven well-trained cyclists thing you can do to boost performance is intake during underwent simulated racing for four to improve your recovery nutrition. periods of consecutive days. On each day, the cyclists There’s lots of excellent research intense training performed a three-hour simulated race showing how best to fuel the body for a session. These simulated sessions all took single event, and to promote recovery can reduce place two hours after the cyclists’ last afterwards. But what about multiday soreness and meal and in each session, the subjects events such as knockout competitions, inflammation were given carbohydrate drinks supplying stage races or big tours? In such events, around 50g per hour – ie about the same long and/or hard efforts have to be amount per hour as would be consumed in repeated on consecutive days – often a race event. there’s simply not enough time for full During the race simulations, the recovery in between these efforts. How researchers measured the cyclists’ might the body’s needs differ from the energy consumption (particularly how usual recommendations (see Box 1)? much energy was being derived from Surprisingly, this is an area in which carbohydrate and fat) and also how much little research has been carried out. One protein (from muscle tissue) was being reason for this is simple logistics; studies broken down. Of special interest was how carried across many days are far more these measurements changed over the time-consuming and costly to carry out. course of the four days of racing. Also, many athletes may be more reluctant During days 2-4, the cyclists’ muscles to put their bodies repeatedly through derived significantly more energy from the mill in the name of research. However, fat in the earlier stages of each bout of PEAK PERFORMANCE ISSUE 338
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Despite the fact that these cyclists BOX 1: TYPICAL RECOMMENDATIONS FOR POST consumed carbohydrate drinks during Multiday events: the RACING/TRAINING NUTRITION RECOVERY their race sessions and were consuming a carbohydrate-rich diet, the fact that After training or racing, you need the following: they resorted to burning more fat earlier l Carbohydrate (the body’s premium grade fuel for strenuous exercise) on days 2, 3 and 4 shows that they were challenging road to to replenish muscle glycogen; unable to fully replenish muscle glycogen l Protein to supply the amino acid building blocks required to repair and stores even after one day of racing. regenerate muscle fibres that are damaged and broken down during The racing-induced protein losses were recovery exercise; also undesirable because we know that l Water to replace fluid lost as sweat and water exhalation during during intense and prolonged periods exercise and to enable glycogen storage in your muscles (each gram of of exercise, higher intakes of protein are recent findings by scientists have provided glycogen synthesised in muscle requires around three grams of water to needed to aid recovery and maintain AT A GLANCE (3,4) a valuable insight into the specific ‘fix’ it in place); performance levels . There’s also nutritional needs of multiday competition. l Electrolytes to replenish minerals (eg sodium, chloride, calcium, evidence that extra protein intake during This article: magnesium) lost in sweat – especially important in hot conditions. periods of intense training can reduce (5) l looks at the nutritional demands of multiday athletes More of the same? soreness and inflammation . l explains why simply consuming ‘more of the same’ might not be the best strategy If you’re faced with a multiday event – for cycling than compared to day 1. What was Carbohydrate surplus l makes suggestions for multiday athletes seeking accelerated recovery example, cycling a long-distance event perhaps even more surprising was protein over consecutive days – you might assume breakdown. During long, hard bouts of One key At this point, you might be wondering that by simply consuming plenty of exercise, some muscle protein is inevitably whether the key to keeping muscles carbohydrate and sufficient protein after broken down, particularly when muscle ingredient of topped up with glycogen over the course he nutritional demands of multiday each day’s session(s), you’ll be recovered carbohydrate reserves are running low. post exercise of a multiday event is to simply consume competition are especially difficult and ready for the next day. To some However, the increased amount of protein recovery is rest; a lot more carbohydrate during each to meet. Andrew Hamilton explains extent, this is true. Figure 1 shows how breakdown on days 2, 3 and 4 surprised session. However, a 2011 study suggests the other of Twhy and provides practical advice consuming extra carbohydrate after two- the researchers; on day 1, the average no(6). During two-hour rides, 51 cyclists for multiday athletes... hour training sessions on three consecutive amount of protein breakdown was around course is and triathletes were given different levels It’s impossible to overstate the days helps to offset muscle glycogen 23g. However, this rose to 29g on day 2 nutrition of carbohydrate supplementation (in the importance of rapid recovery after training depletion compared to simply consuming and increased further to around 33g per form of drinks) – 10, 20, 30, 40, 50, 60, 70, or competition. The faster and more fully a typical diet(1). Notice, however, even session on days 3 and 4 – ie muscle protein 80, 90, 100, 110, and 120g per hour. you recover, the sooner you’ll be ready when extra carbohydrate is consumed, losses that were 28-46% higher compared As carbohydrate intake in grams per to train or compete again and the better muscle glycogen levels still decline to day 1. hour rose, so did performance. However you’ll perform when you do. One key gradually over the three days – enough to this upwards performance trend only ingredient of post-exercise recovery is rest; impair performance. occurred up to an intake of 78g of the other of course is nutrition. Indeed, A recent study on this very topic carbohydrate per hour (see Figure 2). post-exercise nutrition is so vital that it’s There’s also also suggests that where full recovery FIGURE 1: PROGRESSIVE GLYCOGEN DEPLETION After that, progressively higher intakes probably not exaggerating to say that if evidence that is concerned, multiday competition and OVER 3 DAYS OF EXERCISE(5) resulted in less performance gain than that (2) you train (or compete) more than four extra protein training presents a real challenge . In observed at 78g per hour. In other words, times per week, the single most important the study, eleven well-trained cyclists while consuming very high amounts of thing you can do to boost performance is intake during underwent simulated racing for four 120 carbohydrate during exercise might help to improve your recovery nutrition. periods of consecutive days. On each day, the cyclists offset muscle glycogen losses, it could There’s lots of excellent research performed a three-hour simulated race result in poorer performance – not what intense training 100 showing how best to fuel the body for a session. These simulated sessions all took you want. single event, and to promote recovery can reduce place two hours after the cyclists’ last 80 afterwards. But what about multiday soreness and meal and in each session, the subjects The role of leucine events such as knockout competitions, inflammation were given carbohydrate drinks supplying stage races or big tours? In such events, around 50g per hour – ie about the same 60 The (rather limited) research to date long and/or hard efforts have to be amount per hour as would be consumed in suggests that for athletes who train or repeated on consecutive days – often a race event. 40 compete long and hard on consecutive there’s simply not enough time for full During the race simulations, the days, a degree of muscle glycogen Muscle glycogen (mmol/kg ww) recovery in between these efforts. How researchers measured the cyclists’ 20 training bouts (2 hours) depletion may be unavoidable – even if might the body’s needs differ from the energy consumption (particularly how extra carbohydrate is consumed during usual recommendations (see Box 1)? much energy was being derived from and after exercise. That being the case, are 0 Surprisingly, this is an area in which carbohydrate and fat) and also how much 0 12 24 36 48 60 72 there any other nutritional strategies that little research has been carried out. One protein (from muscle tissue) was being Time (hours) can aid recovery? reason for this is simple logistics; studies broken down. Of special interest was how In recent years, there’s been increasing carried across many days are far more these measurements changed over the The solid line shows a progressive drop in muscle glycogen when the moderate interest in the role of protein for recovery time-consuming and costly to carry out. course of the four days of racing. carbohydrate diet is not supplemented with carbohydrate. The dotted line shows how – specifically one of the amino acids Also, many athletes may be more reluctant During days 2-4, the cyclists’ muscles glycogen levels are better (but not completely) maintained over three consecutive (building blocks of protein) called leucine. to put their bodies repeatedly through derived significantly more energy from days of two-hour training bouts when extra carbohydrate drinks are consumed. This is because leucine appears to play a the mill in the name of research. However, fat in the earlier stages of each bout of pivotal role in stimulating muscle synthesis PEAK PERFORMANCE ISSUE 338 PEAK PERFORMANCE ISSUE 338
1 2 PEAK PERFORMANCE 39 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE
FIGURE 2: CHANGE IN PERFORMANCE GAINS that post-exercise recovery drinks and WITH VARYING CARBOHYDRATE (GLUCOSE/ snack should contain protein that is FRUCTOSE) INTAKE leucine-rich – one of the very best of these being whey protein.
5
4.5 Whey to go
4 There’s further evidence for the benefits of leucine for recovery from studies on whey 3.5 protein (an excellent source of leucine). 3 For example, a recent Australian study
2.5 investigated the effect of supplementing whey protein on endurance adaptation 2 in cyclists(8). A group of cyclists and 1.5 triathletes undertook two separate periods Performance increase % of dietary intervention during a 16-day 2 period of training: 0.5 Carbohydrate-only supplementation Carbohydrate plus whey protein 0 0 20 40 60 80 100 120 140 supplementation Carbohydrate intake (grams per hour) Both dietary interventions provided the As the grams/hour of carbohydrate consumed, so did performance gains – subjects with the same number of total but only up to 78g/hour after which the gains diminished calories and carbohydrate content. On completion of the dietary intervention, the subjects performed a very demanding cycling task, consisting of cycling for therefore aiding muscle growth and 60 minutes at 70% of their maximum recovery. oxygen uptake (moderate intensity) A study on cycling performance sought followed by a time trial to exhaustion at to establish whether extra leucine could 90% of maximum oxygen uptake (very be important for rapid recovery(7). Ten hard!). cyclists performed interval-training bouts The levels of muscle glycogen in the lasting between 120 and 150 minutes subjects at the end of each trial were the on three consecutive evenings. For 90 same regardless of dietary intervention. minutes afterwards, they ingested either: However, compared to the carbohydrate- 1. A leucine-rich protein, high-carbohydrate supplement; 2. A supplement containing exactly the PRACTICAL APPLICATIONS FOR same number of protein and carbohydrate MULTIDAY ATHLETES calories but where the leucine content of the protein was poor. l Consider using carbohydrate drinks containing small amounts (20% The net effect was that the leucine-rich of added whey protein during your activity). Some evidence suggests group (group 1 above) consumed no more that by supplying muscles with amino acids during activity, muscle protein overall but the protein they did damage may be minimised and recovery accelerated; consume was much richer in leucine than l For post-exercise drinks, choose whey protein-based recovery drinks group 2. (whey provides high levels of leucine – around 10% by weight) providing a 3:1 ratio of carbohydrate to whey protein; Following the three evenings of interval l Start your recovery nutrition immediately after exercise. Consuming 3 training, the cyclists were allowed 39 hours or 4 smaller servings of recovery drink over the following hours is likely of recovery then all the subjects performed to be more effective than taking just one large drink; a repeat-sprint performance test. Compared to group 2, the group l Topping up with supplemental leucine so that your total leucine intake that ingested the leucine-rich protein is around 5 grams may further increase effectiveness (eg 30g of whey improved their mean sprint power by would require an extra 2g of supplemental leucine); 2.5% and their perceived overall tiredness l Don’t forget your recovery diet! Consume carbohydrate-rich foods was reduced during the sprints by 13% – such as potatoes, bread and cereals, pasta, rice, beans & lentils, and ie feeding protein rich in leucine (along high-quality proteins such as low-fat milk and yoghurt, low-fat cheese with carbohydrate) produced better (cottage), fresh fish and lean cuts of meat (eg chicken breast). Most subsequent cycling performance than the foods contain good levels of electrolytes, so these will automatically equivalent amount of protein that was not be topped up when you eat a meal. rich in leucine. In practice this suggests PEAK PERFORMANCE ISSUE 338
3 PEAK PERFORMANCE 40 http://www.pponline.co.uk MAXIMUM CYCLING PERFORMANCE
FIGURE 2: CHANGE IN PERFORMANCE GAINS that post-exercise recovery drinks and only supplemented diet, the carbohydrate Summary WITH VARYING CARBOHYDRATE (GLUCOSE/ snack should contain protein that is plus whey diet resulted in significantly Multiday competition nutrition is FRUCTOSE) INTAKE leucine-rich – one of the very best of these higher levels of the hormone insulin and, challenging, particularly as it can be being whey protein. very importantly, significantly higher extremely difficult to fully replenish
5 levels of a substance called ‘peroxisome muscle glycogen stores in time for the proliferator-activated receptor gamma next session. However, recent research 4.5 Whey to go coactivator-1 alpha’ (PGC-1α for short!). suggests that protein and in particular, the 4 There’s further evidence for the benefits of Why are these results important? amino acid leucine may play a vital role leucine for recovery from studies on whey Well, insulin is a key hormone in recovery in aiding recovery, which has implications 3.5 protein (an excellent source of leucine). because it helps muscles absorb for nutritional strategies employed by 3 For example, a recent Australian study carbohydrate (ie refuel) after exercise. multiday athletes (see box).
2.5 investigated the effect of supplementing Therefore, higher levels of insulin after whey protein on endurance adaptation the ‘carbohydrate plus whey’ diet indicate References 2 in cyclists(8). A group of cyclists and that the muscles were better primed for 1. Adapted from Int J Sports Med 1980; 1:2-14 1.5 triathletes undertook two separate periods recovery. Meanwhile, higher levels of 2. J Sports Sci. 2014 Oct 9:1-11. [Epub ahead of print] Performance increase % of dietary intervention during a 16-day PGC-1α produced by ‘carbohydrate plus 3. Med Sci Sports Exerc. 2011 Apr;43(4):598-607 2 period of training: whey’ diet indicated greater endurance 4. Appl Physiol Nutr Metab. 2011 Apr;36(2):242 0.5 Carbohydrate-only supplementation adaptation – a process that normally takes 5. Appl Physiol Nutr Metab. 2008 Feb;33(1):39-51 Carbohydrate plus whey protein place as part of the recovery process. 6. Med Sci Sports Exerc. 2013 Feb;45(2):336-41 0 0 20 40 60 80 100 120 140 supplementation 7. Appl Physiol Nutr Metab. 2011 Apr;36(2):242-53 8. J Int Soc Sports Nutr. 2013 Feb 12;10(1):8 Carbohydrate intake (grams per hour) Both dietary interventions provided the As the grams/hour of carbohydrate consumed, so did performance gains – subjects with the same number of total but only up to 78g/hour after which the gains diminished calories and carbohydrate content. On completion of the dietary intervention, the subjects performed a very demanding cycling task, consisting of cycling for therefore aiding muscle growth and 60 minutes at 70% of their maximum recovery. oxygen uptake (moderate intensity) A study on cycling performance sought followed by a time trial to exhaustion at to establish whether extra leucine could 90% of maximum oxygen uptake (very be important for rapid recovery(7). Ten hard!). cyclists performed interval-training bouts The levels of muscle glycogen in the lasting between 120 and 150 minutes subjects at the end of each trial were the on three consecutive evenings. For 90 same regardless of dietary intervention. minutes afterwards, they ingested either: However, compared to the carbohydrate- 1. A leucine-rich protein, high-carbohydrate supplement; 2. A supplement containing exactly the PRACTICAL APPLICATIONS FOR same number of protein and carbohydrate MULTIDAY ATHLETES calories but where the leucine content of the protein was poor. l Consider using carbohydrate drinks containing small amounts (20% The net effect was that the leucine-rich of added whey protein during your activity). Some evidence suggests group (group 1 above) consumed no more that by supplying muscles with amino acids during activity, muscle protein overall but the protein they did damage may be minimised and recovery accelerated; consume was much richer in leucine than l For post-exercise drinks, choose whey protein-based recovery drinks group 2. (whey provides high levels of leucine – around 10% by weight) providing a 3:1 ratio of carbohydrate to whey protein; Following the three evenings of interval l Start your recovery nutrition immediately after exercise. Consuming 3 training, the cyclists were allowed 39 hours or 4 smaller servings of recovery drink over the following hours is likely of recovery then all the subjects performed to be more effective than taking just one large drink; a repeat-sprint performance test. Compared to group 2, the group l Topping up with supplemental leucine so that your total leucine intake that ingested the leucine-rich protein is around 5 grams may further increase effectiveness (eg 30g of whey improved their mean sprint power by would require an extra 2g of supplemental leucine); 2.5% and their perceived overall tiredness l Don’t forget your recovery diet! Consume carbohydrate-rich foods was reduced during the sprints by 13% – such as potatoes, bread and cereals, pasta, rice, beans & lentils, and ie feeding protein rich in leucine (along high-quality proteins such as low-fat milk and yoghurt, low-fat cheese with carbohydrate) produced better (cottage), fresh fish and lean cuts of meat (eg chicken breast). Most subsequent cycling performance than the foods contain good levels of electrolytes, so these will automatically equivalent amount of protein that was not be topped up when you eat a meal. rich in leucine. In practice this suggests PEAK PERFORMANCE ISSUE 338 PEAK PERFORMANCE ISSUE 338
3 4 PEAK PERFORMANCE 41 http://www.pponline.co.uk MAXIMUMBASE ENDURANCE CYCLING TRAININGPERFORMANCE Reach for the sky Andrew Hamilton outlines the challenges of hill climbing for cyclists, and shows you how to improve your climbing performance...
endurance effort over many minutes. AT A GLANCE In such a climb, the primary source of energy This article: is oxygen supplied from the body’s aerobic ● Explains the relationship between cycling, energy system. This means that rather than gradient, power and energy demand attacking furiously, the climb needs to be ● Looks at strategies for determining optimum performed at a consistent, measured pace pacing, cadence and heat regulation while At a very in order to prevent the build up of fatiguing climbing modest 6% lactate in the muscles, which would eventually ● Provides practical advice on overcoming cause you to slow down and stop – and mental barriers to hill climbing gradient, no less than 80% probably feel very sick! of the cyclist’s The big G hether you’re a recreational energy is When the road points upwards at the start cyclist tackling the South expended of a long climb, there’s no escaping the force Downs, or a keen amateur overcoming of gravity. What’s particularly challenging pitting yourself against an gravity for heavier riders is the penalty paid for WAlpine climb, for most cyclists, tackling a transporting extra body mass up to the top long climb on the bike remains the most of a climb. To illustrate this, let’s take two challenging aspect of riding. There’s no cyclists of equal fitness levels but one is a strict definition of endurance climbing, but svelte and wiry 65kg lightweight rider while the key factor common to all cyclists in all the second is a much more heavily built 85kg environments is that it involves a sustained rider. How do their bodies respond when they
FIGURE 1: THE RELATIVE ENERGY CONTRIBUTIONS TO OVERCOME AIR RESISTANCE AND GRAVITY (1) (ROAD BIKE, 300-WATT POWER OUTPUT)
NB: Assumptions for rider shown in box, lower RH corner. Typical expected speeds shown by blue line. The rolling resistance contribution (red) falls proportionately as speed falls whereas drivetrain losses remain fairly constant due to constant 300-watt power output.
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begin a climb of 500m (1650ft)? dramatically. For example, during a Because energy is derived from modest 8% gradient working (very Reach for the sky combining fuel (carbohydrate and fat) with hard) at 300 watts, you’ll struggle to oxygen, we can use some simple laws of hold even 10mph. This lower speed Andrew Hamilton outlines the challenges of hill climbing for cyclists, thermodynamics and chemistry to calculate dramatically reduces the wind cooling that our 85kg cyclist actually has to consume effect, so the body tries to compensate and shows you how to improve your climbing performance... around an additional 5.0 litres of oxygen by increasing the rate of sweating. As to get his extra 20kgs of body mass up the this sweat evaporates and leaves the endurance effort over many minutes. hill. If it takes 15 minutes to climb the hill, skin, it takes large amounts of heat with AT A GLANCE In such a climb, the primary source of energy that’s an extra 330mls of oxygen that needs it – leaving the skin significantly cooler. This article: is oxygen supplied from the body’s aerobic to be consumed each and every minute The problem is that if you’re wearing the ● Explains the relationship between cycling, energy system. This means that rather than over and above that required by our lighter right number of layers for cycling on the gradient, power and energy demand attacking furiously, the climb needs to be cyclist. This is a significant amount and the flat, you’ll quickly find yourself sweating ● Looks at strategies for determining optimum performed at a consistent, measured pace difference between being able to sustain a profusely during a climb. And as the sweat pacing, cadence and heat regulation while At a very in order to prevent the build up of fatiguing given pace to the top, or getting into oxygen drips into your eyes, not only will you climbing modest 6% lactate in the muscles, which would eventually debt and ending up by the roadside gasping be feeling uncomfortable, the attendant ● Provides practical advice on overcoming cause you to slow down and stop – and for breath! rise in your body’s core temperature will mental barriers to hill climbing gradient, no less than 80% probably feel very sick! Figure 1 on page 3 provides an illustration If you’re make it harder to keep up the work rate. of how, when the gradient increases, the Indeed, one study found that just 16.5 of the cyclist’s The big G proportion of energy required to overcome wearing the minutes of simulated climbing in heat hether you’re a recreational energy is When the road points upwards at the start gravity rises dramatically. You can see how right number stress conditions was enough to raise core cyclist tackling the South expended of a long climb, there’s no escaping the force on the flat, a 75kg cyclist producing 300 of layers for temperatures by nearly 1C, resulting in 16% Downs, or a keen amateur overcoming of gravity. What’s particularly challenging watts of power expends the bulk (83%) of cycling on the less power, higher heart rates and much pitting yourself against an gravity for heavier riders is the penalty paid for that power overcoming air resistance. No flat, you’ll higher rates of perceived exertion(2). In WAlpine climb, for most cyclists, tackling a transporting extra body mass up to the top energy is required to overcome gravity. other words, the heat generated by the quickly find long climb on the bike remains the most of a climb. To illustrate this, let’s take two However, now look what happens at a hard work of climbing will make that effort challenging aspect of riding. There’s no cyclists of equal fitness levels but one is a very modest 6% gradient; here, no less than yourself feel even harder and more uncomfortable strict definition of endurance climbing, but svelte and wiry 65kg lightweight rider while 80% of the cyclist’s energy is expended sweating than it already is! the key factor common to all cyclists in all the second is a much more heavily built 85kg overcoming gravity, with just 10% used for profusely In practical terms, the right kind of environments is that it involves a sustained rider. How do their bodies respond when they overcoming air resistance. At a stroke, body during a climb. clothing can be very helpful. Wear a base weight goes from being irrelevant to hugely Not only will layer that wicks moisture (sweat) away important in determining how a cyclist you be feeling from the skin during a climb. This will help (1) will cope with the climb ahead. There’s no stop you getting cold during the descent. FIGURE 1: THE RELATIVE ENERGY CONTRIBUTIONS TO OVERCOME AIR RESISTANCE AND GRAVITY uncomfortable, (ROAD BIKE, 300-WATT POWER OUTPUT) escaping the effects of gravity but there Adjustable tops (eg zippered) are useful are some simple techniques that can help the attendant as you can easily open the front for extra you climb more efficiently and less painfully, rise in your cooling during the climb and quickly zip which we’ll come to later. body’s core up again (once you’ve cooled off) on the temperature descent. Don’t forget to zip up as soon will make as possible though because you’ll be Heat stress much less ‘aero’ and slower with clothing Another challenge of endurance climbing it harder to flapping around! relates to the build up of heat you’ll keep up the experience during climbing, and the work rate potential knock-on effects on cycling Pacing a climb performance. If you look at figure 1, you Probably the most asked question about can see that on the flat, working at 300 endurance climbing is ‘how should I pace watts power output will propel you along the climb?’ This of course will depend on at around 25mph (40kmh). A power output many factors, the most important of which of 300 watts is very hard work – even for is your fitness level and power-to-weight a fit rider – but the wind cooling effect ratio (an extremely important predictor on the body at those kinds of speeds is of climbing performance – see later). considerable. Unless you’re riding on a very There are a number of ways to guide your hot day, overheating and dehydration is climbing pace. These include: unlikely to be a problem, especially if you • Heart rate – because there’s a fairly drink plenty of fluid. linear relationship between heart rate, But once you begin a long, sustained oxygen consumption and work rate, you NB: Assumptions for rider shown in box, lower RH corner. Typical expected speeds shown by blue climb, things change dramatically. Your can use your heart rate as a pacing guide line. The rolling resistance contribution (red) falls proportionately as speed falls whereas drivetrain losses remain fairly constant due to constant 300-watt power output. workload is likely to increase, which (with a heart rate monitor). As we stated results in more heat production. But earlier, the primary source of energy for at the same time, your speed will drop endurance climbing is oxygen, supplied
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by the body’s aerobic energy system. By period and roughly how long your climb monitoring your heart rate, you can ensure is going to take, you can use that figure that you stay mainly in the aerobic zone to guide your pace and effort level. The without crossing into the anaerobic zone, advantage of power measurement is that where fatiguing lactate starts to rapidly To optimise over time, you can see your progression accumulate, forcing you to slow down or performance as your maximum sustainable power rises, even stop. For most people, this crossover during which is very motivational. When climbing point occurs roughly around 85% of their hills, you’ll probably find that (despite your maximum heart rate (MHR - your MHR is efforts to keep it constant) your average estimated by subtracting your age from competition power output rises compared to riding on 220). Because climbing is hard work and phase cyclists the flat. Recent research suggests that, on the gradient is rarely constant, you may want to lose shorter, steeper hills at least, this is actually occasionally stray above 85% MHR and not weight slowly a more efficient way of riding than trying suffer too much (especially if your fitness at about 0.7% to keep your power output constant(3) (see is high). However, once you stray over body weight PP Hotline). However, on very long and 90% MHR, you will pay the price! Although less steep hills, you’ll need to ensure your it’s not perfect, using a heart rate monitor loss per week power output doesn’t creep up too much for pacing is cheap, and a good way for to body weight otherwise fatigue will take its toll. novice cyclists to get a feel for how hard target while • VAM – The term VAM is derived from they should be working in order to make using a high the Italian ‘Velocità Ascensionale Media’, sustainable progress up a long climb. protein diet which translated is mean (average) ascent • Power output – another way of pacing and optimally velocity and leads to the English acronym yourself is by monitoring your power Velocity Ascent Mean – ie VAM. A VAM output. Power measurement devices (eg timed feedings figure equates to the average number fitted to hubs, pedals, bottom brackets) of vertical metres climbed per hour, so are becoming steadily more affordable. for example, a VAM of 1150 for a climb So long as you know your maximum means that your average vertical ascent sustainable power output for a given time rate was 1,150 metres per hour. VAM is
FIGURE 2: EXAMPLES OF PRO VAM RATES (METRES PER HOUR) IN SOME PREVIOUS TOUR RACES
Climbing rate (m/hour)
1700 1720 1740 1760 1780 1800 1820 1840 1860 1880
Riis Hautacam, 1996
Leblanc Hautacam, 1994
Soler Colombiere, 2007
Peleton Marie Blanque, 2007
Indurain Alpe d’Huez, 1995
Recreational/amateur cyclists can typically manage VAM levels of 600-1100 metres per hour. This graph shows just how far ahead the pros are!
5 PEAK PERFORMANCE ISSUE 352 PEAK PERFORMANCE 44 http://www.pponline.co.uk BASE ENDURANCE TRAINING BASEMAXIMUM ENDURANCE CYCLING TRAININGPERFORMANCE by the body’s aerobic energy system. By period and roughly how long your climb useful because it also relates to a rider’s efficiency during hill climbing suggest the monitoring your heart rate, you can ensure is going to take, you can use that figure power output per kilogram of body mass – angle of the torso doesn’t have a significant that you stay mainly in the aerobic zone to guide your pace and effort level. The probably the most important determinant impact on how much energy is used, there is without crossing into the anaerobic zone, advantage of power measurement is that of success in endurance climbing. As you evidence that a more upright position leads where fatiguing lactate starts to rapidly To optimise over time, you can see your progression get better at climbing, your VAM for a to a lower build up of fatiguing lactate(5) accumulate, forcing you to slow down or performance as your maximum sustainable power rises, given climb will increase. It’s also useful as – probably because a more upright torso even stop. For most people, this crossover during which is very motivational. When climbing it allows you to make direct comparisons position helps recruit more muscle fibres point occurs roughly around 85% of their hills, you’ll probably find that (despite your between different climbs; as a rule of from the powerful gluteal muscles of the maximum heart rate (MHR - your MHR is efforts to keep it constant) your average thumb, every 1% increase in average buttocks. Regardless of your torso angle, estimated by subtracting your age from competition power output rises compared to riding on gradient decreases VAM by 50. So for it’s important to remember that when you’re 220). Because climbing is hard work and phase cyclists the flat. Recent research suggests that, on example, a VAM of 1700 on a climb of 8% seated, only your legs (and gluteal muscles) the gradient is rarely constant, you may want to lose shorter, steeper hills at least, this is actually gradient is a performance equivalent to a should be working while your upper occasionally stray above 85% MHR and not weight slowly a more efficient way of riding than trying VAM of 1650 on 9% gradient. Data on VAM body should be relaxed. Holding tension suffer too much (especially if your fitness at about 0.7% to keep your power output constant(3) (see is readily available from cycling computers elsewhere – eg your shoulders or gripping is high). However, once you stray over body weight PP Hotline). However, on very long and or by using smartphone GPS apps and the bars too tightly – wastes precious 90% MHR, you will pay the price! Although less steep hills, you’ll need to ensure your uploading to sites such as Strava. energy that is better used to propel you it’s not perfect, using a heart rate monitor loss per week power output doesn’t creep up too much towards the summit! to body weight for pacing is cheap, and a good way for otherwise fatigue will take its toll. Riding position and *Cadence - In terms of your optimum novice cyclists to get a feel for how hard target while • VAM – The term VAM is derived from pedalling cadence, it’s observed that during they should be working in order to make using a high the Italian ‘Velocità Ascensionale Media’, pedalling cadence a long climb, many cyclists tend to drop their sustainable progress up a long climb. protein diet which translated is mean (average) ascent *Position – During a long climb, you’ll find it rpm. Again, research suggests that this is • Power output – another way of pacing and optimally velocity and leads to the English acronym less fatiguing to remain seated. It’s true that actually quite a good approach - numerous yourself is by monitoring your power Velocity Ascent Mean – ie VAM. A VAM (because of additional muscle recruitment) studies show that slower cadences (under output. Power measurement devices (eg timed feedings figure equates to the average number you can generate more force on the 80rpm) are more energetically efficient than fitted to hubs, pedals, bottom brackets) of vertical metres climbed per hour, so pedals when standing out of the saddle. Studies show higher ones(6). Despite this, the greater forces are becoming steadily more affordable. for example, a VAM of 1150 for a climb However, studies show that for a given that for a needed to cycle uphill mean that while a lower So long as you know your maximum means that your average vertical ascent speed, the extra use of your upper body given speed, cadence may be more energetically efficient, sustainable power output for a given time rate was 1,150 metres per hour. VAM is muscles will lead to higher heart rates and the extra use it might result in more lactate accumulation. breathing rates(4). That said, there are some Given that a significant accumulation of circumstances when you might want to get of your upper lactate will slow you down significantly and out of the saddle during a climb: body muscles may even force you to stop, losing a little FIGURE 2: EXAMPLES OF PRO VAM RATES (METRES PER HOUR) IN SOME PREVIOUS TOUR RACES • During a long climb, temporarily getting will lead to efficiency by using a higher cadence (which out of the saddle and standing while you higher heart reduces the forces on muscle fibres) could Climbing rate (m/hour) pedal gives you the opportunity to stretch rates and be a price worth paying. What does this all out and give the lower back muscles a breathing mean in practice? Well, during a long climb, bit of a rest. If you want to maintain the try to remain seated and adjust your gearing rates 1700 1720 1740 1760 1780 1800 1820 1840 1860 1880 same rhythm/cadence however, you might so that you can continue to pedal rhythmically need to move up a gear to compensate without the sensation that your leg muscles for the extra force you can generate in the are getting heavier and heavier, or burning. standing position. • Most climbs don’t have a uniform gradient; Climbing in a group Riis Hautacam, 1996 if you see a short steeper section ahead, you Unlike the flat, where headwinds are your may want to get out of the saddle and try main enemy, overcoming gravity is the big and maintain your speed, rather than drop challenge during a climb. Because climbing Leblanc Hautacam, 1994 another gear. speeds tend to be pretty low even for fit • At the end of the climb when the summit is riders, there’s little drafting benefit to be had approaching, you can get out of the saddle by riding very closely together and climbing in Soler Colombiere, 2007 and give it all you have because you have a group. What you can get however is moral the option of recovering down the other support from your fellow riders, especially side! if the stronger riders are prepared to back Peleton Marie Blanque, 2007 Despite the above, the bulk of your climbing off a bit to stay with the weaker riders. But during a long ascent should be in the seated it can work the other way too; a weaker position; if you keep feeling the need to get rider might be able stay with the group by Indurain Alpe d’Huez, 1995 out of the saddle, you’re probably trying to tucking in and benefiting from wind shielding use too high a gear. In terms of your seated on the flat, letting the stronger riders share riding position, many cyclists report that the work at the front. But during a climb, they prefer to sit in a more upright position nobody is shielded from gravity, and it can while climbing, with the hands on the bar be demoralising to see your fellow riders Recreational/amateur cyclists can typically manage VAM levels of 600-1100 metres per hour. This graph shows just how far ahead the pros are! tops. disappearing into the distance shortly after Although recent studies on cycling the start of a big climb!
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MIND GAMES
Climbing can be very physically sized chunks by for example, knowing what’s ahead can help demanding, but your mental focussing on pedalling to the next your brain manage expectations, approach will play a big part in tree or the next hairpin. Once which can help reduce the whether you end up dreading past your chosen point, choose perceived level of exertion. For or relishing a long climb. another point and just focus on example, if you round a bend Here are some useful tips getting there and before you and are confronted with a very to get you to the summit: know it you'll be at the summit. steep section, you can suddenly • When approaching the • Use positive imagery; imagine feel you’re working 10 times harder simply because your climb – don’t gaze up at the the thrill you’re going to brain has to adjust to the new distant summit as you’ll get a experience as you power over expectations (see article on mind distorted perspective of the the summit. Think back to some and fatigue on page 9). But if steepness of the climb. of your best and happiest rides. you know it’s coming, you won’t • During the climb, be aware Remember that on these rides suddenly hit that mental wall! of changing gradients ahead you probably struggled at times and the need to change gears too but you came through them • Try taking a small carbohydrate drink, gel or snack at the start but don’t look too far into the triumphant. Tell yourself that of a long climb. Recent research distance where a view of the while climbing might be hard, it’s shows that the mere presence road snaking ever upwards making you fitter and healthier! of carbohydrate in the mouth can be dispiriting! Spend most • If a faster rider overtakes you, can reduce perceptions of of your time looking down. don’t let it shake your confidence fatigue – ie provide an apparent and don’t try and accelerate • If you’re in a group, don't worry energy boost(7). Don’t consume about what anyone else is doing to stay with them. Someone too much however – you don’t on the climb. They are doing might be climbing faster than want a bloated or full stomach what they need to do to get you, but remind yourself that when you’re climbing. A better up the climb. You do what you it has zero impact on your tactic (if you know how far away need to do – ie stay focussed ability to reach the summit. the climb is) is to have a more and climb at your own pace. • For a particularly challenging substantial dose of carbohydrate • If you’re struggling, try and climb, you might want to ‘pre- around 15-20 minutes before break the climb up into bite- drive’ the road in a car. Just the start of the climb.
When power just isn’t enough 20 minutes. But with a power-to-weight As we’ve seen, when the road heads upwards, ratio of 4.0 watts/kilo, he/she would be moving your body mass and that of the outperformed during a long climb by a 65kg bike uphill against the force of gravity rider with a sustainable power output of 300 requires additional energy. When climbing watts (power-to-weight ratio of 4.6 watts/ therefore, what really matters is the amount kilo). of power you can produce in relation to A good example of this is Magnus your bodyweight – ‘power-to-weight ratio’ Bäckstedt, who at 94kg was one of the – usually expressed in watts per kilogram. heaviest ever riders to have taken on the Tour Over a 20-minute period, a fit club rider can de France (see below). An accomplished rider typically sustain a power output of around on the flat, Bäckstedt came second on the 7th 3 watts per kilo of bodyweight. For elite pro stage of the 2005 Tour. However, in 2008, he riders, this can be as high as 6.5 watts per kilo was eliminated for being too slow on one of – a figure that a club rider might struggle to the mountain stages. Bäckstedt’s maximum sustain for 20 seconds. sustainable power output compared very As a consequence, endurance climbing is favourably with his contemporaries, but particularly challenging for a heavier rider, his high body mass penalised his power- who will have more mass to lug uphill – even to-weight ratio. As Bäckstedt remarked if that rider can sustain relatively high power afterwards, “With 100km to go, I was going outputs. To illustrate this, look at table 1. OK. I could see the numbers on the power A 90kg rider might be able to sustain an meter and they were normal for the kind of impressive 360 watts of power output for effort you need to get to the finish on your
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own inside the time limit. I think I would have MIND GAMES made it too, but there was a real steep hill just before the finish and my breathing and legs TABLE 1: POWER-TO WEIGHT RATIO (WATTS/KG) FOR A went. It was like I shut down from the waist RANGE OF RIDER WEIGHTS AND POWER OUTPUTS down and I ended up four minutes outside the Climbing can be very physically sized chunks by for example, knowing what’s ahead can help 120W 150W 210w 240w 270w 300w 330w 360w 390w cut-off. 180w demanding, but your mental focussing on pedalling to the next your brain manage expectations, If you are a heavier rider, you simply 45KG 2.7 3.3 4.0 4.7 5.3 6.0 6.7 7.3 8.0 8.7 which can help reduce the approach will play a big part in tree or the next hairpin. Once need to accept that even if you have high whether you end up dreading past your chosen point, choose perceived level of exertion. For levels of fitness, endurance climbing will 50KG 2.4 3.0 3.6 4.2 4.8 5.4 6.0 6.6 7.2 7.8 or relishing a long climb. another point and just focus on example, if you round a bend be more challenging for you than for your 55KG 2.2 2.7 3.3 3.8 4.4 4.9 5.4 6.0 6.5 7.1 Here are some useful tips getting there and before you and are confronted with a very featherweight contemporaries. You also need to get you to the summit: know it you'll be at the summit. steep section, you can suddenly to remember though that your extra weight 60KG 2.0 2.5 3.0 3.5 4.0 4.5 5.0 5.5 6.0 6.5 • When approaching the • Use positive imagery; imagine feel you’re working 10 times may give you advantages in other areas. For harder simply because your 65KG 1.8 2.3 2.8 3.2 3.7 4.1 4.6 5.0 5.5 6.0 climb – don’t gaze up at the the thrill you’re going to example, with more gravitational pull but brain has to adjust to the new distant summit as you’ll get a experience as you power over similar wind resistance, you will find it easier 70KG 1.7 2.1 2.6 3.0 3.4 3.8 4.3 4.7 5.1 5.6 expectations (see article on mind distorted perspective of the the summit. Think back to some to descend faster than a lighter, cyclist. By and fatigue on page 9). But if 75KG 1.6 2.0 2.4 2.8 3.2 3.6 4.0 4.4 4.8 5.2 steepness of the climb. of your best and happiest rides. practicing your descending skills (tucking you know it’s coming, you won’t • During the climb, be aware Remember that on these rides tightly into an aero position, picking a fast 80KG 1.5 1.9 2.2 2.6 3.0 3.4 3.8 4.1 4.5 4.9 suddenly hit that mental wall! of changing gradients ahead you probably struggled at times line through the bends [where it’s safe to do 85KG 1.4 1.8 2.1 2.5 2.8 3.2 3.5 3.9 4.2 4.6 and the need to change gears too but you came through them • Try taking a small carbohydrate so] and appropriate use of your brakes), you drink, gel or snack at the start can gain a significant advantage – all while but don’t look too far into the triumphant. Tell yourself that 90KG 1.3 1.7 2.0 2.3 2.7 3.0 3.3 3.7 4.0 4.3 of a long climb. Recent research distance where a view of the while climbing might be hard, it’s your body is recovering! Also, you can use shows that the mere presence road snaking ever upwards making you fitter and healthier! any power advantage to make up time in the 95KG 1.2 1.6 1.9 2.2 2.5 2.8 3.2 3.5 3.8 4.1 of carbohydrate in the mouth flatter sections – outright power always wins can be dispiriting! Spend most • If a faster rider overtakes you, can reduce perceptions of on the flat! NB: all figures are rounded to the nearest decimal place of your time looking down. don’t let it shake your confidence fatigue – ie provide an apparent and don’t try and accelerate • If you’re in a group, don't worry energy boost(7). Don’t consume about what anyone else is doing to stay with them. Someone too much however – you don’t on the climb. They are doing might be climbing faster than want a bloated or full stomach MAGNUS BÄCKSTEDT: FLATLANDS POWERHOUSE! what they need to do to get you, but remind yourself that when you’re climbing. A better up the climb. You do what you it has zero impact on your tactic (if you know how far away need to do – ie stay focussed ability to reach the summit. the climb is) is to have a more and climb at your own pace. • For a particularly challenging substantial dose of carbohydrate • If you’re struggling, try and climb, you might want to ‘pre- around 15-20 minutes before break the climb up into bite- drive’ the road in a car. Just the start of the climb.
When power just isn’t enough 20 minutes. But with a power-to-weight As we’ve seen, when the road heads upwards, ratio of 4.0 watts/kilo, he/she would be moving your body mass and that of the outperformed during a long climb by a 65kg bike uphill against the force of gravity rider with a sustainable power output of 300 requires additional energy. When climbing watts (power-to-weight ratio of 4.6 watts/ therefore, what really matters is the amount kilo). of power you can produce in relation to A good example of this is Magnus your bodyweight – ‘power-to-weight ratio’ Bäckstedt, who at 94kg was one of the – usually expressed in watts per kilogram. heaviest ever riders to have taken on the Tour Over a 20-minute period, a fit club rider can de France (see below). An accomplished rider typically sustain a power output of around on the flat, Bäckstedt came second on the 7th 3 watts per kilo of bodyweight. For elite pro stage of the 2005 Tour. However, in 2008, he riders, this can be as high as 6.5 watts per kilo was eliminated for being too slow on one of – a figure that a club rider might struggle to the mountain stages. Bäckstedt’s maximum sustain for 20 seconds. sustainable power output compared very Magnus Bäckstedt riding the (mostly flat) 2005 Paris-Roubaix, which he won the previous year. While Bäckstedt was extremely As a consequence, endurance climbing is favourably with his contemporaries, but aerobically fit and immensely powerful, his relatively high weight held him back in races with long climbs. particularly challenging for a heavier rider, his high body mass penalised his power- who will have more mass to lug uphill – even to-weight ratio. As Bäckstedt remarked if that rider can sustain relatively high power afterwards, “With 100km to go, I was going References outputs. To illustrate this, look at table 1. OK. I could see the numbers on the power 1. Validation of a Mathematical Model for Road Cycling Power’, J Appl Biomechanics 1998; 14:276-291 2. J Appl Physiol. 2015 May 15;118(10):1258-65 3. Eur J Sport Sci. 2016 Mar 7:1-7. [Epub ahead of print] 4. Med Sci Sports Exerc. 2002 Oct;34(10):1645-52 5. Eur J Appl Physiol. 2012 Jul;112(7):2433-41 A 90kg rider might be able to sustain an meter and they were normal for the kind of 6. Eur J Appl Physiol (2011) 111:2885–2893 7. Nutrients. 2016 Mar 9;8(3). pii: E49. impressive 360 watts of power output for effort you need to get to the finish on your
7 PEAK PERFORMANCE ISSUE 352 8 PEAK PERFORMANCE ISSUE 352 PEAK PERFORMANCE 47 http://www.pponline.co.uk MAXIMUMSPORTS TECHNOLOGY CYCLING PERFORMANCE Hierarchy of performance: know your place! Multi sports coach and author Joe Beer explains why most athletes need to focus on the basics and not get ahead of themselves... carbohydrate and developing a base level of fitness. AT A GLANCE But as an athlete moves up through the ranks, they tend to spend more, prepare more and look for gains This article: ● Considers how improving technology and nutritional that are becoming harder to find. Every sporting method, knowledge opens up new possibilities for amateur athletes. technology and new concept lands somewhere on this ● Provides guidelines for athletes wondering which new pyramid. However, what may be an essential tool for advances are relevant to their own circumstances and how to elite athletes could be nothing more than an exotic toy integrate them within a coherent training strategy. for an amateur. In an Olympic year and with another British Tour de France rom an Olympian’s pursuit of medal- win, it’s common to hear the latest marketing blurb about winning excellence, all the way down to a new marginal gain – a new high-tech gadget, training the basics of fitness for the keen amateur, philosophy or lifestyle accessory that can create champions. F sport has a hierarchy – a ‘pyramid of needs’. However, while some of these can complement good genes At lower levels in this hierarchy are nutrition and and hard work, they can never replace them - something the training fundamentals, such as consuming enough marketing people writing the copy should remember!
Figure 1: grapHic representation oF tHe ‘HierarcHy pyramid’
At higher levels on the pyramid, products, equipment and techniques become ever more expensive and more appropriate for elite athletes. Over time however, the benefits trickle down to become available to amateur athletes at much reduced cost.
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As a coach searching for gains for my 1. Where in the pyramid am I? - To create coaching clients, I read a lot on this topic. the right motivation, your equipment, Hierarchy of performance: In recent years, I can recall quite a few commitment and goals must all be in new ideas and technologies that have harmony. Buying all the best and most been touted to improve performance. expensive widgets can in fact put you These include: under pressure to ‘justify’ the equipment. know your place! • Mattresses shipped around the world, As has often been heard in the past, “All the claiming to offer athletes perfect sleep. clobber, what a knobber” is an unfortunate Multi sports coach and author Joe Beer explains why most athletes • Zones of team buses and training turn of phrase, but it gets the point across! need to focus on the basics and not get ahead of themselves... buildings equipped with special lighting In a nutshell, don't turn up technologically to help invigorate or relax athletes. equipped like Chris Froome and produce carbohydrate and developing a base level of fitness. • Bicycle safety helmets with cooling mediocrity - unless you have very thick skin AT A GLANCE But as an athlete moves up through the ranks, they technologies and materials to keep and an even thicker wallet! tend to spend more, prepare more and look for gains athletes’ head temperatures lower. TIP: Use purchases to help keep yourself This article: ● Considers how improving technology and nutritional that are becoming harder to find. Every sporting method, • Special 3D laser analysis to ensure motivated but try to focus on more basic knowledge opens up new possibilities for amateur athletes. technology and new concept lands somewhere on this clothing fits ‘millimetre perfect’. items that you need everyday ● Provides guidelines for athletes wondering which new pyramid. However, what may be an essential tool for • Health supplements tested in military advances are relevant to their own circumstances and how to elite athletes could be nothing more than an exotic toy scenarios being promoted to athletes to 2. What's the low hanging fruit? - As has integrate them within a coherent training strategy. for an amateur. help improve heat tolerance. been documented in the past, Team Sky got In an Olympic year and with another British Tour de France • Elite mountain bike frame technology it wrong when moving from the cycling track rom an Olympian’s pursuit of medal- win, it’s common to hear the latest marketing blurb about to reduce weight - even looking at how Though it’s onto the road. In hindsight, they said too much winning excellence, all the way down to a new marginal gain – a new high-tech gadget, training much frame paint can be minimised. hard to ‘sell’ was spent on the small marginal gains while the basics of fitness for the keen amateur, philosophy or lifestyle accessory that can create champions. the basics, the basics were overlooked. For example, F sport has a hierarchy – a ‘pyramid of needs’. However, while some of these can complement good genes While many new concepts and perhaps the getting to bed earlier may be far more At lower levels in this hierarchy are nutrition and and hard work, they can never replace them - something the technologies eventually fall by the wayside, best starting effective than an even lighter pair of running training fundamentals, such as consuming enough marketing people writing the copy should remember! some find their way into equipment and point for you shoes or a new cycle computer. Though it’s training techniques adopted by elite hard to ‘sell’ the basics, perhaps the best athletes. Over time, with decreasing costs to become a starting point for you to become a fitter, faster Figure 1: grapHic representation oF tHe ‘HierarcHy pyramid’ of mass production and greater levels of fitter, faster athlete is not something you see in a shop general knowledge, these tend to trickle athlete is not – but to focus on those basics: sleep, good
At higher levels on the down to the rest of us, allowing us to take something nutrition, relaxation, planned training, body pyramid, products, advantage (see figure 1). you see in a work, stamina-skill-speed mix of training etc. equipment and techniques TIP: Plan the fundamentals thoroughly. become ever more expensive shop – but and more appropriate for Positioning Realise that better equipment, knowledge elite athletes. Over time With all the technology, cost and lifestyle to focus on and training ideas do trickle down, but however, the benefits trickle down to become available complications required to obtain marginal those basics don’t get mesmerised by every marginal to amateur athletes at much gains, there are some sobering questions gain that's dangled in front of you. reduced cost. to ask about exactly where an athlete positions themselves on this pyramid – a 3. Am I dismissing the obvious? - So pyramid that we must remember that many times the solution to an athlete’s lack continues to expand ever upwards. of progress or need to change things has Fifty years ago, even elite athletes were been glaringly obvious (well to me anyway). very amateur by today’s standards. For The athlete may be considering other example, while Roger Bannister (who ran people’s results or technology purchases the first sub 4-minute mile), did use pace which will not fix the problem. When things makers, very low weight shoes (for the aren’t going well, it's often a good idea to time), and a coach, today’s elite runners stand back and ask a friend or coach to look now routinely employ shoe, track, clothing, at what you're doing. You may have hit a nutrition, coaching, medical support, ceiling and need to try an entirely different financial rewards and everything including approach – or need to think about what's the kitchen sink to be the best. But while worked before. the elite lifestyle, monetary support TIP: While changes in technique, clothing and great tools are intoxicating for the and nutrition can help challenge your keen amateur, there are three pertinent thinking, the obvious often gets overlooked, questions to be asked: so take a step back and seek advice
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CASE STUDY Adrian Lane – time trial improver
Unlike some events where position matters, amateur time baSICS trialling is all about your finish times. Your personal best • Building a base during winter, ensuring more zone-1 can also be a way in, allowing you entry into certain races or work and less hard efforts. Less effort meant more championships closed to those not fast enough to make the gains and at no cost, except that average speed grade. This is in contrast to many other events where you dropped for a short period. enter and you’re in; in time trialling you may have your entry • Using a set of rollers for winter and spring riding maintained sent back if your previous times are too slow! good skill levels and allowed training to continue when Adrian came to me in late 2015 with good equipment and outdoor riding was less than safe. time trial PBs. He was using an aerodynamic bike - a Scott • Looking at key sessions and races with a focus on Plasma 3 - with aero wheels, aero helmet and a club skinsuit. documenting power, heart rate, time and outcome data. Though there was a very long list of changes needed, he Before, (as box 1 shows) there were holes in data. managed to improve significantly as the data in box 1 shows. The steps up the pyramid Adrian jumped were as follows: margInaL • Use of Nopinz Trip Socks to reduce drag by around 4-6 watts, gaining 8-12 seconds for every 10-mile ridden BoX 1: adrian’s time trial data (assuming same power). pre intervention • Optimising tire pressure to bodyweight and road conditions. This is still being refined but has already reaped rewards in distance time average power speed and rider comfort. 5 miles 11:54 Unknown • The use of caffeine to optimise alertness – in conjunction with a precise pre-event warm up. Simple and only 10 miles 23:14 298 watts costing pennies. 25 miles 1:02:00 280 watts
50 miles 2:12:00 Unknown COmmItmentS • During work periods, sleep may be compromised so post intervention training sessions needed to adapt. We created an online plan that is a menu as opposed to a fixed-day 5 miles 11:23 378 watts session format. 10 miles 22:06 360 watts (up 62 watts - 20%) • Weekly discussions kept Adrian on track, keeping the 25 miles 56:43 326 watts (up 46 watts - 16%) training and racing in sync, and not at odds with, his lifestyle and commitments. How often do people do 50 miles Not attempted yet this wrong?
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CASE STUDY Adrian Lane – time trial improver CHANGING TIMES: THE TRICKLE-DOWN EFFECT In recent years, cycling technology becoming accessible to amateur and off elite-only versions). Some bike has provided a good example recreational riders. technology is sold at an extremely of the trickle-down effect. New A good example is with bike high cost – out of reach for all but technology that begins as a very technology. Once made exclusively super-rich amateurs – but is still expensive way of obtaining marginal for professionals, bikes and bike technically available. An example gains for the top pro riders soon components must now be made of this is the ‘Bradley Wiggins 3D becomes cheaper and makes it available for commercial purchase printed titanium hour record bike way ‘down’ the pyramid, eventually (ending the previous era of one- handlebar’ (see figure 1). Figure 1: Bradley wiggins 3d printed HandleBars
Unlike some events where position matters, amateur time baSICS trialling is all about your finish times. Your personal best • Building a base during winter, ensuring more zone-1 can also be a way in, allowing you entry into certain races or work and less hard efforts. Less effort meant more championships closed to those not fast enough to make the gains and at no cost, except that average speed grade. This is in contrast to many other events where you dropped for a short period. enter and you’re in; in time trialling you may have your entry • Using a set of rollers for winter and spring riding maintained sent back if your previous times are too slow! good skill levels and allowed training to continue when Adrian came to me in late 2015 with good equipment and outdoor riding was less than safe. time trial PBs. He was using an aerodynamic bike - a Scott • Looking at key sessions and races with a focus on Plasma 3 - with aero wheels, aero helmet and a club skinsuit. documenting power, heart rate, time and outcome data. Another driver in this process trickle down in a positive manner, bore little resemblance to those the Though there was a very long list of changes needed, he Before, (as box 1 shows) there were holes in data. has been the anti-doping drive in improving the options available to professionals actually used. Now, managed to improve significantly as the data in box 1 shows. cycling. In the post-Festina and Lance average amateurs. with validation of actual product The steps up the pyramid Adrian jumped were as follows: margInaL Armstrong era the pro-peleton is A third factor is the availability of performance between manufacturers, • Use of Nopinz Trip Socks to reduce drag by around 4-6 a much cleaner place. Teams are empirical evidence. In days of old, and the advent of the Internet watts, gaining 8-12 seconds for every 10-mile ridden therefore looking for improvements equipment was sold with nothing disseminate information, athletes are BoX 1: adrian’s time trial data (assuming same power). across all areas of equipment. These more than catch phrases such as ‘low able to do fairly accurate DIY testing • Optimising tire pressure to bodyweight and road conditions. pre intervention include better wheel and crank rolling resistance’, ‘aerodynamic’ or to verify manufacturers’ claims. It’s This is still being refined but has already reaped rewards in bearings, clothing and nutritional ‘professional’. These phrases meant no longer good enough just to have a distance time average power speed and rider comfort. supplements. Legal aids like this can little and many of these products catchy phrase on the packaging! 5 miles 11:54 Unknown • The use of caffeine to optimise alertness – in conjunction with a precise pre-event warm up. Simple and only 10 miles 23:14 298 watts costing pennies. 25 miles 1:02:00 280 watts Placing yourself training volume on the pyramid skinsuit type cost (£) 50 miles 2:12:00 Unknown COmmItmentS (hours/yr) • During work periods, sleep may be compromised so You are the best person *custom CFD pro colours post intervention training sessions needed to adapt. We created an to decide where you’re *race radio pocket Super elite 1000 700-1000 online plan that is a menu as opposed to a fixed-day placed ‘on the pyramid’ and *multiple fabric/distance variations 5 miles 11:23 378 watts session format. hopefully the above has given *advanced fabrics not generally available 10 miles 22:06 360 watts (up 62 watts - 20%) • Weekly discussions kept Adrian on track, keeping the you some insight to help this Semi-professional 600-800 *custom race radio pocket 300-500 training and racing in sync, and not at odds with, his process. Opposite however 25 miles 56:43 326 watts (up 46 watts - 16%) High performing amateur 300-500 *high-end retail to custom - possible CFD design 200-400 lifestyle and commitments. How often do people do is an equipment example, 50 miles Not attempted yet this wrong? focussing on cycling/triathlon endurance enthusiast 150-250 *stock retail or club version 70-150 time trial clothing.
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bicycle saddles are much narrower and AT A GLANCE smaller – an inevitable consequence of the need to allow an efficient pedalling action This article: – ie with the feet aligned roughly under l looks at the risks of injury caused by cycling the hips. The smaller area means cyclists l focuses specifically on injuries incurred by men will experience more force per unit area l assesses how saddle design may circumvent some of these potential (pressure), while the narrow design tends problems to transfer that pressure to the perineum area. To make matters worse, saddles are t’s not just a pain in the backside; the relatively bereft of cushioning, which means wrong saddle design and set-up could that jolts, impacts and general ‘road buzz’ also ruin your love life! Andrew Hamilton are easily transferred from the bike to the Iexplains how male cyclists can protect rider, increasing the degree of trauma their nether regions... experienced. Compared to many sports, cycling carries All of these factors can result in a low risk of injury, thanks largely to the cumulative injury to the blood vessels, smooth, impact-free and supported nature nerves, and muscles in the perineum, of the pedalling action. While it’s true that particularly for those cyclists spending some cyclists can suffer low back pain and many hours in the saddle. This can lead knee problems, the rates of injury are far to various urogenital complications such lower than in sports such as running, and as bladder control and sexual problems this explains why it’s possible to spend many and erectile dysfunction (see Box 1). The hours in the saddle without suffering from evidence also suggests that the problem is muscle and joint injury. widespread – the majority of male cyclists However, the potential for large training will experience at least some urogenital volumes brings with it the risk of a different symptoms at some point. For example, a type of injury. In cycling, there are five very large review found that up to 91% of points of contact between you and the cyclists have experienced nerve entrapment bike – your two hands on the handlebars, your feet in the pedals and your backside BOX 1: HEALTH PROBLEMS CAUSED on the saddle. Although cyclists can exert BY PERINEAL TRAUMA considerable forces on the pedals during climbing or sprinting, or on the handlebars Bladder control problems – The nerves in the perineum carry signals when descending/braking hard, during from the bladder to the spinal cord and brain, telling the brain when the steady-state endurance cycling the greatest bladder is full. Those same nerves carry signals from the brain to the sustained forces are experienced in the bladder and pelvic floor muscles, directing those muscles to hold or release saddle region – between the surface of the urine. Injury to those nerves can block or interfere with the signals, causing saddle and the groin. the bladder to squeeze at the wrong time or not to squeeze at all. Sexual problems – The perineal nerves also carry signals between the Pain in the perineum genitals and the brain. Injury to those nerves can interfere with the sensations of sexual contact. Signals from the brain direct the smooth Although cyclists tend to talk of a ‘sore bum’ muscles in the genitals to relax, causing greater blood flow into the penis. after hours in the saddle, it’s the perineum In men, damaged blood vessels can cause erectile dysfunction (ED), the (the narrow area running forwards from the inability to achieve or maintain an erection firm enough for sexual anus to the scrotum) that usually falls victim intercourse. An internal portion of the penis runs through the perineum and to pressure-induced trauma. The perineum contains a section of the urethra. As a result, damage to the perineum may lies just below a sheet of muscles called also injure the penis and urethra. the pelvic floor muscles, which support the bladder and bowel. The perineum region is Male cyclists who ride for several hours a week are particularly vulnerable sensitive and vulnerable to injury because to perineal damage. In addition to the reduction of genital sensation, the it contains blood vessels and nerves that repetitive pressure on the blood vessels can result in constriction, leading supply the urinary tract and genitals with to the build-up of plaque. This in turn reduces blood flow, which can lead to blood and nerve signals. erectile dysfunction. Compared to sitting in an ordinary seat, PEAK PERFORMANCE ISSUE 345
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EXAMPLES OF SADDLE DESIGNS syndromes, resulting in symptoms of genitalia numbness(1). In around 20% of Cyclists: don’t feel the cyclists, this was followed by erectile dysfunction. Although these symptoms tend to be temporary and reversible in the early stages, they can become chronic, and lead pressure! to more serious conditions such as infertility and prostatitis (inflammation of the prostate bicycle saddles are much narrower and gland). AT A GLANCE smaller – an inevitable consequence of the need to allow an efficient pedalling action This article: – ie with the feet aligned roughly under Saddle design l looks at the risks of injury caused by cycling the hips. The smaller area means cyclists You can’t change the anatomy of your l focuses specifically on injuries incurred by men will experience more force per unit area nether regions but you can change the l assesses how saddle design may circumvent some of these potential (pressure), while the narrow design tends way it interfaces with the bike by choosing problems to transfer that pressure to the perineum an appropriate saddle design. However, area. To make matters worse, saddles are while there are a number of different t’s not just a pain in the backside; the relatively bereft of cushioning, which means designs to choose from, the research is far wrong saddle design and set-up could that jolts, impacts and general ‘road buzz’ from clear cut as to what works best – not also ruin your love life! Andrew Hamilton are easily transferred from the bike to the Saddle with V-shaped groove – the groove (under the perineum when least because of the large inter-individual Iexplains how male cyclists can protect rider, increasing the degree of trauma cycling) reduces perineal pressure variations in anatomy. their nether regions... experienced. In one study, researchers investigated Compared to many sports, cycling carries All of these factors can result in the amount of perineal pressure generated a low risk of injury, thanks largely to the cumulative injury to the blood vessels, in men who cycled while using four different smooth, impact-free and supported nature nerves, and muscles in the perineum, bike saddle designs(2): of the pedalling action. While it’s true that particularly for those cyclists spending 1. A narrow heavily padded seat some cyclists can suffer low back pain and many hours in the saddle. This can lead 2. A narrow seat with medium padding knee problems, the rates of injury are far to various urogenital complications such and a V-shaped groove in the saddle nose lower than in sports such as running, and as bladder control and sexual problems 3. A wider unpadded leather seat this explains why it’s possible to spend many and erectile dysfunction (see Box 1). The 4. A special wide seat with medium hours in the saddle without suffering from evidence also suggests that the problem is padding and no saddle nose. muscle and joint injury. widespread – the majority of male cyclists However, the potential for large training will experience at least some urogenital The researchers measured the amount of volumes brings with it the risk of a different symptoms at some point. For example, a perineal compression produced by each type of injury. In cycling, there are five very large review found that up to 91% of saddle design and were rather surprised by points of contact between you and the cyclists have experienced nerve entrapment their findings. bike – your two hands on the handlebars, Despite having more padding, saddle your feet in the pedals and your backside BOX 1: HEALTH PROBLEMS CAUSED 1 produced greater perineal pressure than on the saddle. Although cyclists can exert BY PERINEAL TRAUMA saddle 2. And although it was unpadded, considerable forces on the pedals during saddle 3 produced less perineal pressure climbing or sprinting, or on the handlebars Bladder control problems – The nerves in the perineum carry signals Cut-out saddle – an extension of the V-shaped grooved design than 1 or 2. However, it was saddle 4 (the when descending/braking hard, during from the bladder to the spinal cord and brain, telling the brain when the wide design) that produced the lowest steady-state endurance cycling the greatest bladder is full. Those same nerves carry signals from the brain to the perineal pressure, which led the authors sustained forces are experienced in the bladder and pelvic floor muscles, directing those muscles to hold or release to conclude that it’s not the amount of saddle region – between the surface of the urine. Injury to those nerves can block or interfere with the signals, causing padding, but rather the saddle width that is saddle and the groin. the bladder to squeeze at the wrong time or not to squeeze at all. most effective in preventing compression of the perineal arteries. Sexual problems – The perineal nerves also carry signals between the In another study, 90 police officers who genitals and the brain. Injury to those nerves can interfere with the Pain in the perineum were spending around 24 hours per week on sensations of sexual contact. Signals from the brain direct the smooth Although cyclists tend to talk of a ‘sore bum’ bicycle patrols had their bikes fitted with ‘no- muscles in the genitals to relax, causing greater blood flow into the penis. after hours in the saddle, it’s the perineum nose saddles’ for a period of six months(3). In men, damaged blood vessels can cause erectile dysfunction (ED), the (the narrow area running forwards from the Before and after the intervention, the inability to achieve or maintain an erection firm enough for sexual anus to the scrotum) that usually falls victim subjects underwent assessments for perineal intercourse. An internal portion of the penis runs through the perineum and to pressure-induced trauma. The perineum pressure, and urogenital symptom scoring. contains a section of the urethra. As a result, damage to the perineum may lies just below a sheet of muscles called When using no-nose saddles, the number of also injure the penis and urethra. ISSUE 345 the pelvic floor muscles, which support the subjects who experienced genital numbness bladder and bowel. The perineum region is Male cyclists who ride for several hours a week are particularly vulnerable while cycling in those six months, fell from sensitive and vulnerable to injury because to perineal damage. In addition to the reduction of genital sensation, the 82% to 27%. Erectile dysfunction scores also it contains blood vessels and nerves that repetitive pressure on the blood vessels can result in constriction, leading improved significantly. supply the urinary tract and genitals with to the build-up of plaque. This in turn reduces blood flow, which can lead to Wide seat ‘no-nose’ saddle – which should in theory remove pressure The benefits of a ‘no-nose’ design as used blood and nerve signals. erectile dysfunction. from the perineum completely in the police officer study were supported Compared to sitting in an ordinary seat, by a study into perineal pressure and saddle PEAK PERFORMANCE ISSUE 345 PEAK PERFORMANCE
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nose length in a study published last year(4). PRACTICAL ADVICE Subjects rode a stationary bicycle for 20 minutes, using various combinations of two handle heights and five saddle nose lengths. If you’re a seasoned cyclist doing regular mileage who never suffers from The results showed that longer nose lengths saddle discomfort or any other related problem, the chances are you’re produced greater subjective feelings of already using a saddle that suits your anatomy. But what about cyclists who perineal discomfort, and that lengths of aren’t so lucky? Here are some practical tips and suggestions using the 0 and 3cms were the most comfortable. information given above: Unfortunately, these very short nose lengths Rather like running, there’s no ‘best’ saddle – just the saddle that’s best for had the downside of reducing the riders’ your anatomy. If you buy a new bike, don’t assume the saddle fitted is right stability, especially when riding on the drops. for you. Be prepared to try a few saddles until you’re happy you have the With a nose length of 6cms, however, this right one for you (most good local bike shops will have loan saddles you can instability was eliminated, yet the riders still try for a week or so before going ahead with a purchase). reported high levels of comfort leading the Regardless of the amount of cushioning or presence/absence of V-grooves authors to conclude that a nose length of and cut outs, a wider saddle is likely to provide better support to your sit around 6cms was the optimum for saddle bones and spread the load more evenly, reducing peroneal pressure. This designs. advice is especially relevant for female cyclists, who have wider spacing requirements for the sit bones. Play around carefully with saddle positioning; a slight downwards tilt can Cut-out design help reduce peroneal pressure – even a couple of degrees can make a A wide saddle and short nose are proven difference. Always ensure your saddle height is not excessive. to reduce perineal pressure, but for serious If you regularly spend time on the drops (eg time trialling, triathlon etc), cyclists whose goal is to ride rapidly, these consider a ‘clipped-nose’ saddle (eg Adamo’s Podium saddle or designs are less appropriate, being both Specialised’s S-works Power saddle), which reduces peroneal pressure less aero and less stable when riding in a when the trunk is at a low angle. low position. In recent years, an extension of The evidence suggests cut-out saddles do not relieve perineal pressure; the V-grooved design has become popular however, don’t rule out trying them and seeing how you get on. – the cut-out design. In a cut-out saddle, the centre section of the saddle (under the Experimenting with cycling short design is also worthwhile. There’s no hard perineum) is abolished completely, the idea evidence about which kind of insert is kindest to the nether regions but gel being that if there’s nothing directly under inserts are effective at absorbing vibration from the road, so may confer an the perineum to apply pressure, perineal advantage. health should be improved. Regardless of how comfy your saddle is, try not to sit in the same position To investigate further, researchers for long periods. Getting out of the saddle for 20 seconds of so every few compared seat pressures and genital minutes can help relieve pressure on the perineal area and make for more nerve function in 48 women cyclists who comfortable riding. normally rode either using traditional (non cut-out) saddles or cut-out saddles(5). The relationship between saddle width and did NOT reduce saddle pressures over a seat pressures was also explored. As in traditional design. In fact it slightly increased other studies, wider saddles produced less them, although there were no differences in pressure. However, contrary to expectation, nerve sensation. These results are similar to the results showed that the cut-out design an earlier study, which found that cut-out saddles increased seat pressures compared (6) BOX 2: OPTIMUM SADDLE POSITIONING to a traditional gel-cushioned saddle . Why is it that the cut-out saddles seemed to confer no benefits? One explanation is Saddle height – Saddle should be positioned so that when the pedal is that although there’s no force applied to at the bottom of the stroke and the ball of your foot is on the pedal, the the area directly under the perineum, the knee has a slight bend in it. The hips should not move from side to side cut-out design results in increased forces during crank rotation and you should not have to stretch at the bottom of along the edge of the cut out, which are then the pedal stroke. transferred to the perineal area. Also, with Saddle angle – Saddle should be in a horizontal position, ie parallel less surface area than an equivalent-width with the floor when viewed side on. However, some evidence suggests a non cut-out saddle, the actual seat pressures very slight downwards tilt can be helpful in reducing pressure in the are higher overall. perineum area. Having said that, many cyclists (this author included) anecdotally report that a Forwards/backwards position of the saddle – With the pedals cut-out design seems to help reduce perineal adjusted so that they are at 3 o’clock and 9 o’clock, a vertical line pressure. It’s also worth pointing out that the dropped from just behind the kneecap on the outside of the forward above studies on cut-out saddle used female knee should pass through the axle of the pedal. cyclists; women have wider spaced sit bones than men and tend to need wider saddles PEAK PERFORMANCE ISSUE 345
14PEAK PERFORMANCE 54 http://www.pponline.co.uk CYCLING CYCLING MAXIMUM CYCLING PERFORMANCE nose length in a study published last year(4). PRACTICAL ADVICE to provide proper support. If a saddle is too Many of these products are undoubtedly Subjects rode a stationary bicycle for 20 narrow to allow proper positioning of the sit comfortable, but a very recent study minutes, using various combinations of two bones, it’s unlikely that simply adding a cut- suggests that perceived comfort is not handle heights and five saddle nose lengths. If you’re a seasoned cyclist doing regular mileage who never suffers from out will alleviate excessive seat pressure. always a good guide to the perineal The results showed that longer nose lengths saddle discomfort or any other related problem, the chances are you’re protection offered(8). Researchers tested produced greater subjective feelings of already using a saddle that suits your anatomy. But what about cyclists who club cyclists who rode for 20 minutes while perineal discomfort, and that lengths of aren’t so lucky? Here are some practical tips and suggestions using the Saddle positioning wearing cycling shorts fitted with three 0 and 3cms were the most comfortable. information given above: No matter what the design of a saddle, cycling short insert, each of different design Unfortunately, these very short nose lengths Rather like running, there’s no ‘best’ saddle – just the saddle that’s best for ensuring its correct positioning is vital. and thickness. The cyclists were asked to had the downside of reducing the riders’ your anatomy. If you buy a new bike, don’t assume the saddle fitted is right In particular, if the saddle height is too rate subjective comfort of each design while stability, especially when riding on the drops. for you. Be prepared to try a few saddles until you’re happy you have the great, perineal pressure will be increased, actual measurements of pressure in the With a nose length of 6cms, however, this right one for you (most good local bike shops will have loan saddles you can particularly at the bottom of the pedal perineal area were recorded. instability was eliminated, yet the riders still try for a week or so before going ahead with a purchase). stroke when the foot is near the six o’clock Surprisingly, the cyclists’ ratings of reported high levels of comfort leading the Regardless of the amount of cushioning or presence/absence of V-grooves position (see Box 2). The saddle angle in comfort didn’t tally with the pressure authors to conclude that a nose length of and cut outs, a wider saddle is likely to provide better support to your sit relation to the ground is also important. The readings – ie the most comfortable shorts around 6cms was the optimum for saddle bones and spread the load more evenly, reducing peroneal pressure. This usual recommendation is that the saddle didn’t necessarily result in the greatest designs. advice is especially relevant for female cyclists, who have wider spacing should be horizontal and the nose of the Perceived protection from shock/vibration and the requirements for the sit bones. saddle should never be higher than the seat. comfort is not lowest perineal pressure. One possible Play around carefully with saddle positioning; a slight downwards tilt can However, there’s evidence to suggest that reason is that a slightly less comfy short Cut-out design help reduce peroneal pressure – even a couple of degrees can make a a very slight downward tilt (so the nose always a good insert encourages the cyclist to shift his/her A wide saddle and short nose are proven difference. Always ensure your saddle height is not excessive. is slightly lower than the seat) can help to guide to the weight around more and take more weight (7) to reduce perineal pressure, but for serious If you regularly spend time on the drops (eg time trialling, triathlon etc), reduce perineal pressure . perineal through the pedals rather than ‘sitting back’ cyclists whose goal is to ride rapidly, these on the saddle. So what are the best designs consider a ‘clipped-nose’ saddle (eg Adamo’s Podium saddle or protection designs are less appropriate, being both Specialised’s S-works Power saddle), which reduces peroneal pressure and materials for cycling short inserts to less aero and less stable when riding in a when the trunk is at a low angle. Between bum and saddle offered minimise perineal pressure? The truth is low position. In recent years, an extension of Saddle design plays a major role in perineal that no other studies have been carried The evidence suggests cut-out saddles do not relieve perineal pressure; the V-grooved design has become popular pressure, but clothing can make a difference out into this topic, so (despite the claims of however, don’t rule out trying them and seeing how you get on. – the cut-out design. In a cut-out saddle, too. Cycling short inserts have grown in manufacturers) we don’t really know! the centre section of the saddle (under the Experimenting with cycling short design is also worthwhile. There’s no hard sophistication and technical complexity perineum) is abolished completely, the idea evidence about which kind of insert is kindest to the nether regions but gel over the years, but they all aim to do the References being that if there’s nothing directly under inserts are effective at absorbing vibration from the road, so may confer an same job – make sitting in the saddle a 1. Eur Urol. 2005 Mar;47(3):277-86 the perineum to apply pressure, perineal advantage. more comfortable experience. For example, 2. Eur Urol. 2002 Feb;41(2):139-43 health should be improved. Regardless of how comfy your saddle is, try not to sit in the same position gel inserts, which provide good shock 3. J Sex Med. 2008 Aug;5(8):1932-4 To investigate further, researchers for long periods. Getting out of the saddle for 20 seconds of so every few absorption and cushioning are now quite 4. Appl Ergon. 2014 Jul;45(4):1181-6 compared seat pressures and genital minutes can help relieve pressure on the perineal area and make for more commonplace in upmarket shorts. Some 5. J Sex Med. 2011 November ; 8(11): 3144–3153 nerve function in 48 women cyclists who comfortable riding. manufacturers even provide contoured 6. J Sex Med. Oct; 2009 6(10):2728–35 normally rode either using traditional (non gel pads, claiming they further reduce seat 7. Med Sci Sports Exerc. 2003 Sep;35(9):1620-5 cut-out) saddles or cut-out saddles(5). The pressure. 8. Medicine (Baltimore). 2015 Jul;94(29):e1186 relationship between saddle width and did NOT reduce saddle pressures over a seat pressures was also explored. As in traditional design. In fact it slightly increased other studies, wider saddles produced less them, although there were no differences in pressure. However, contrary to expectation, nerve sensation. These results are similar to the results showed that the cut-out design an earlier study, which found that cut-out saddles increased seat pressures compared (6) BOX 2: OPTIMUM SADDLE POSITIONING to a traditional gel-cushioned saddle . Why is it that the cut-out saddles seemed to confer no benefits? One explanation is Saddle height – Saddle should be positioned so that when the pedal is that although there’s no force applied to at the bottom of the stroke and the ball of your foot is on the pedal, the the area directly under the perineum, the knee has a slight bend in it. The hips should not move from side to side cut-out design results in increased forces during crank rotation and you should not have to stretch at the bottom of along the edge of the cut out, which are then the pedal stroke. transferred to the perineal area. Also, with Saddle angle – Saddle should be in a horizontal position, ie parallel less surface area than an equivalent-width with the floor when viewed side on. However, some evidence suggests a non cut-out saddle, the actual seat pressures very slight downwards tilt can be helpful in reducing pressure in the are higher overall. perineum area. Having said that, many cyclists (this author included) anecdotally report that a Forwards/backwards position of the saddle – With the pedals cut-out design seems to help reduce perineal adjusted so that they are at 3 o’clock and 9 o’clock, a vertical line pressure. It’s also worth pointing out that the dropped from just behind the kneecap on the outside of the forward above studies on cut-out saddle used female knee should pass through the axle of the pedal. cyclists; women have wider spaced sit bones than men and tend to need wider saddles PEAK PERFORMANCE ISSUE 345 PEAK PERFORMANCE ISSUE 345
14 15PEAK PERFORMANCE 55 http://www.pponline.co.uk MAXIMUMCYCLING’S CYCLING HOUR RECORD PERFORMANCE Thirty years of sixty minutes of truth Joe Beer looks back at the records and technological progress in cycling’s ‘Race of truth’. How have things changed over the past three decades, and what can today’s cyclists learn?
AT A GLANCE over the same 30 years have progressed at a much slower pace, but they are still noteworthy. This article: ● Explains the historical and physiological significance of the ‘hour’ record The hour record ● Discusses the training, nutrition and technological advancements that have Why is the hour record so important in cycling? helped move the record on Well (along with time-trial records), they ● Shows how cyclists can implement some of these strategies to enhance challenge human beings to be at their very best - their own cycling performance a ‘pureness’ of solo rider verses distance, or time. There are no teammates and no second step of oing faster and using great a podium to be content with. Winning races can technologies to do it are both human be easy because it depends who is there on the obsessions. After all, who hasn’t day. But the hour record requires riders to nudge wondered when the first sub-2hour the limit of human ability. As current Paracycling marathonG will be run? Technological progress hour record holder Colin Lynch put it “Pacing over the past 30 years has been immense. Take an hour record correctly is THE most critical computers for example; the laptop of the late element. Get it wrong and you’ll be on your 80’s would take a year to process what today’s knees before the halfway point and there’s no version does in 5 seconds. That’s a staggering 6.8 coming back. The track offers no respite, no easy million times faster! By contrast, sporting records laps and no change of gears to give you a break.”
FRANCESO MOSER
Moser set a new hour world record in 1987 covering 31.78 miles
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Thirty years of sixty TABLE 1: HOUR RECORD PROGRESSION OVER THE DECADES UCI BEST MARK RECUMBENT STREAMLINED HPV VECTOR TANDEM UCI CLASSIC
95
1914 - Streamlined Bikes Banned by UCI. minutes of truth 1932 - former UCI hour record holder, 57-year olf Marcel Berchet who Whittingham 90 battled with Oscar Eggin 1907 to 1914 decided to try and break 50km breaks 90km on a streamliner. He reaches 49.99km. Joe Beer looks back at the records and technological progress in cycling’s ‘Race of truth’. 1934 - Recumbents Banned by UCI after Faure sets an hour record on a Dempsey MacCready recumbent superior to the UcI record. prize influence 85 Markham wins How have things changed over the past three decades, and what can today’s cyclists learn? 1975 - IHPVA formed and progress proceeds rapidly on streamlined HPVs. 1979 - Ron Skarin, an Olympic cyclist set a mark of 51.31km. The next year in a tandem streamliner with Eric Hollander they increased the 80 overall hour record by 23km for the biggest jump in history. Their over the same 30 years have progressed at a tandem mark remains unbroken Vector Tandem AT A GLANCE mark off the much slower pace, but they are still noteworthy. 1984 - Moser starts a trend of more aero UCI bikes. chart for its time 75 1993 - 1996 Obree and Boardman adopt more aero positions, taking This article: the UCI hour record up significantly in a short time. Due to Merckx style bikes. Only athletes can improve, not tech. ● Explains the historical and physiological significance of the ‘hour’ record The hour record Markham 1999 - 2006 Dempsey MacCready prize for first 90km hour ● Discusses the training, nutrition and technological advancements that have Why is the hour record so important in cycling? 70 2004 - WRRA formed to sanction recumbent records. Progress helped move the record on Well (along with time-trial records), they becomes rapid. 2008 - standard recumbent first tops 50km, as well as UCI classic marks ● Shows how cyclists can implement some of these strategies to enhance challenge human beings to be at their very best - 65 2009 - Streamlined recumbent tops 90km at Ford Challenge. their own cycling performance a ‘pureness’ of solo rider verses distance, or time. Kilometres 2009 - Standard recumbent tops Moser and first Obree marks, records set in succession at Apeldoom Challenge. There are no teammates and no second step of 60 oing faster and using great a podium to be content with. Winning races can Obree UCI ban of Formation superbikes of IHPVA Boardman technologies to do it are both human be easy because it depends who is there on the superbike 55 influence obsessions. After all, who hasn’t day. But the hour record requires riders to nudge Faure Formation Berchet streamliner Moser of WRRA wondered when the first sub-2hour the limit of human ability. As current Paracycling streamliner influence marathonG will be run? Technological progress hour record holder Colin Lynch put it “Pacing 50 No racing organization for streamliners Faure Merckx UCI Classic mark stagnant due to tech restrictions over the past 30 years has been immense. Take an hour record correctly is THE most critical recumbent computers for example; the laptop of the late element. Get it wrong and you’ll be on your 45 Recumbent development stagnant due to ban 80’s would take a year to process what today’s knees before the halfway point and there’s no UCI ban of recumbent version does in 5 seconds. That’s a staggering 6.8 coming back. The track offers no respite, no easy 40 million times faster! By contrast, sporting records laps and no change of gears to give you a break.” 1930 1940 1950 1960 1970 1980 1990 2000 2010 Year FRANCESO MOSER
An historical look have progressively dropped (see table 1). Back in 1987 the men’s and women’s cycling However, the hour record has ebbed and flowed Moser set a new hour records belonged to Franceso Moser with as rule changes have attempted to keep up hour world record in 1987 covering 31.78 miles (51.151k) and Jeannie Longo 27.81 with cunning plans to gain an edge with new 31.78 miles miles (44.770 km) respectively. Think about technologies and ideas. As for predicting future that; around 30mph for 60-minutes, with no progress, that’s not easy. A detailed look at this downhills, or other riders and traffic to aid you. topic concluded that ‘attempting to predict In 1987 the fastest times recorded for 10-mile the future in detail is a largely futile exercise’(1). time trial on UK roads stood at 19 minutes 11 That is largely because there is no crystal ball seconds for Dave Lloyd and 21:25 for Beryl to know the rules, technologies and athletes Burton – this latter mark would stand the test for that will appear in the future. So I took the two decades before being beaten. easy option – to look back at the previous hour Fast forward 30 years and the road records records (see box 1 overleaf)!
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Box 1: The hour record landmarks (and rule changes!)
Since its official inception in 1893 the hour record has had some significant records and riders. Here are some of the key ones:
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It’s in the numbers go too hard in a simulation, it demonstrates Box 1: The hour record landmarks (and rule changes!) Clearly, technology has always been used to help the best riders gain to them how they would blow up by halfway! an edge with perhaps Moser’s record standing out as the biggest It can also prove that the latest round of technological leap of any era. However, the rider is still the key as training and recovery have helped the rider Since its official inception in 1893 the hour record has had some significant records and riders. Here are some of the key ones: the numbers below attest to; try holding such wattages for even get stronger. 60 seconds, let alone 60-minutes! In the hour record, a rider cannot COACH TIP: If you’re getting serious about use an ‘in-view’ power meter or heart rate monitor. Previous riders’ fitness and performance a power measuring efforts have therefore been estimated(3), tested in preparation(5), and tool is a keen investment. monitored during actual 40-minute dry-runs. Nowadays, data can be grabbed for posterity using data systems hidden from the wind *NUTRITION – Though it is not talked under the seat – although they are rarely published publicly. Using about publicly, many elite riders resort to various sources and conversations, box 2 lists my best estimate of ‘supplement stacking’ when attempting average power outputs over some of the attempts: a record. The specifics are rarely made available but the most likely supplements used are sodium bicarbonate, sodium BOX 2: BEST ESTIMATES OF POWER phosphate, beta alanine and L-carnitine. OUTPUTS DURING HOUR RECORD ATTEMPTS Although such a strategy may only add 1 percent of performance, that’s often all that Rider Average power output (watts) breaking a records takes. Diet is another factor; my personal conversations with Wiggins 440-450 record holders confirm they are not just on an Dowsett 420-430 ‘average balanced diet’! Rominger 450-460 COACH TIP: whatever your goals, food types Boardman 420-440 and timings, weight goals and nutritional Merckx 360-400 recovery strategies are important to address for faster times. Indurain 436-500 Moser 400-430 From Moser’s *TECHNOLOGY – In Michael Hutchinson’s Obree 380-410 full length book ‘Faster’, he speaks about skin suits(6). skinsuit to the As he explains: “In the course of assessing Cycling cyborgs multiple suits equipment for the world hour record, suit Technology and science have helped that modern use was one of the biggest improvements improve the hour record times. So what in I found. Having switched to the new suit, it particular has been important over the years day riders still didn’t occur to me that there might be in moving things forward? Here are my squeeze into, more to come from this line of enquiry. I personal favourites in the areas of training, the science hadn’t twigged that skin suits are a piece of nutrition and technology: shows that technical equipment. Your skinsuit matters clothing really more than your bike”. From Moser’s full *TRAINING – using power-measuring devices does count length skinsuit to the multiple suits that during training, race simulation and specific modern day riders squeeze into, the science interval routines has helped dramatically for shows that clothing really does count. My riders seeking a specific outcome. Whether own insider information and experience has on the track or road, the power required demonstrated to me that every detail of to do your best can often be known ahead measurement and manufacture of clothing of the start gun going off. Each element of – such as seam placement to hiding the race a record ride – from the tyres, road/track number inside a SpeedPocket window – can surface, weather, skinsuit modification or significantly aid cycling performance. helmet – can all be quantified in terms of COACH TIP: spending on tight fitting clothing watts, and therefore tweaked to help the really can make your cycling easier and rider compare performance to his/her faster. The use of multiple socks, shoe covers, maximum. If a rider cannot sustain a level of number attachment systems and helmets power, this shows they may be tired. If they suggests that ‘faster’ can be bought!
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Chris Boardman: the benefit of technology
To appreciate the benefits of technology in hour-record attempts, let’s compare Boardman’s 1996 (pre-UCI restrictions [left]) and 2000 (post-UCI restrictions [right]) efforts:
1996 – 56.375km – 2000 – 49.441km former UCI ‘best human effort’ UCI hour record***
BIKE: streamlined Eddy Merckx (resprayed Lotus) bike BIKE: conventional Look round-tubed carbon bike WHEELS: Mavic 5-spoke carbon front and rear disk wheels WHEELS: 16 and 20 spoke standard box-section wheels POSITION: Superman outstretched arms on Cinelli POSITION: drop bar conventional riding position custom bars, without any padding HELMET: Giro safety approved helmet with no vents HELMET: Giro ‘professional-only’ head fairing (*** prior to 2014 UCI unified record changes)
The difference was a massive 6.934 km (4.31 miles). It was on exactly equal footings, he probably would have achieved acknowledged that Chris was approximately 3-4% below his around 50.0-50.2km. This makes all the aero equipment (and 1996 fitness levels when attempting the 2000 record. However, banned position) worth around 6km per hour (3.7mph)!
Back to the future UCI rule changes, which may extend What kind of improvements in the hour the ratio of all structures such as bike record can we expect over the next 30 frame tubes and handlebars, beyond the years? That will depend to an extent on 3:1 (length:width ratio), and loosen the how much further technological advances restrictions on allowable fabrics are likely are constrained by rules – as well as how to help riders gain big reductions in drag, much it means to cyclists to attack such a which could in turn encourage more riders hard record! to attempt the hour record.
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CASE STUDY Chris Boardman: the benefit of technology Colin Lynch
To appreciate the benefits of technology in hour-record attempts, let’s compare Boardman’s 1996 (pre-UCI restrictions [left]) and 2000 (post-UCI restrictions [right]) efforts:
1996 – 56.375km – 2000 – 49.441km former UCI ‘best human effort’ UCI hour record***
Colin Lynch set the Paracycling hour record in October 2016. attempt and looking at ways to improve upon it. I would We asked him about his cycling clothing, what he does in the definitely like to have another go at it and try and nail it BIKE: streamlined Eddy Merckx (resprayed Lotus) bike BIKE: conventional Look round-tubed carbon bike hour prior to an attempt, and whether he’ll do it again? one more time. I’m currently assessing the financial WHEELS: Mavic 5-spoke carbon front and rear disk wheels WHEELS: 16 and 20 spoke standard box-section wheels implications of doing an attempt in Mexico at altitude POSITION: Superman outstretched arms on Cinelli POSITION: drop bar conventional riding position Q. We know clothing makes a difference, so what was next year. custom bars, without any padding HELMET: Giro safety approved helmet with no vents your approach to this marginal gain? HELMET: Giro ‘professional-only’ head fairing (*** prior to 2014 UCI unified record changes) For the attempt I had a custom-made TripSuit made after an Q. Can you tell me six things you did in the last hour aero testing session with Aerocoach (Newport Velodrome, before the ride started? UK). Upon finalising my optimum aero position on the bike, a The final hour is a bit of a whirlwind to be honest! Beyond The difference was a massive 6.934 km (4.31 miles). It was on exactly equal footings, he probably would have achieved 3D scan was made and used to determine the best my normal warm-up routine, there is also the bureaucratic acknowledged that Chris was approximately 3-4% below his around 50.0-50.2km. This makes all the aero equipment (and placement for the seams or ‘trips’. Nopinz were brilliant in side that has to be looked after. This includes: 1996 fitness levels when attempting the 2000 record. However, banned position) worth around 6km per hour (3.7mph)! making up the first one, and then another refined suit to • Arrive at track (90 minutes before start) make sure everything was perfect. I even tested it head-to- • Set up turbo, warmup bike, race bike, pump tyres, etc. head with my normal race suit and could immediately gauge • Bike and equipment check to make sure everything is a significant increase in speed with the TripSuit. UCI-compliant* Back to the future UCI rule changes, which may extend • Pre-race carbohydrate gels and warm-up protocol (20 What kind of improvements in the hour the ratio of all structures such as bike Q. Are you going to attempt it again? minute progressive warm-up on turbo trainer) record can we expect over the next 30 frame tubes and handlebars, beyond the My immediate reaction after the attempt was ‘never again’. • Squeeze into skinsuit and final bike check years? That will depend to an extent on 3:1 (length:width ratio), and loosen the But by the next morning I was already analysing the • A few laps of the track before heading to the start gate! how much further technological advances restrictions on allowable fabrics are likely are constrained by rules – as well as how to help riders gain big reductions in drag, * For an Hour Record, you have to submit a full equipment and clothing much it means to cyclists to attack such a which could in turn encourage more riders list in advance for approval and all items are checked again on the day. hard record! to attempt the hour record.
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Other ‘trickle-down’ practical tips for more speed
There’s no such thing as free speed. If POWER – To go faster is quite simple COACH TIP: try using the free you take time, physical effort or money really. You can raise your peak power website www.mywindsock.com to to purchase something then there has output with a combination of adequate help estimate the time for a been a cost. It's getting the most base aerobic training (4-12 hrs per particular course using up-to-the- relevant gain per pound that's important. week), quality resistance training and minute weather and GPS data high-power intervals (accumulating TUCK POSITION – My experience with 10-30 minutes of 'high-intensity work' TYRE PRESSURES – Recent hour the ‘Bioracer Aero’ system from per week). records have used specific tyres amateurs to Ironman winners shows COACH TIP: see Peak Performance and pressures of over 250psi. reducing frontal area lowers drag issue 351 for examples of how to train However real world tyres with poor by10-40 watts! A narrow arm, close to to achieve this. rolling characteristics or over- flat torso and integrated aero helmet inflated will raise rolling resistance. can do wonders to beat the wind. AERO BARS – Using clip-on or COACH TIP: use the COACH TIP: ride on an indoor trainer in integrated aero bars not only reduces independently tested fastest front of a mirror to practice the perfect arm width and shoulder height compared brand, Continental for fast and tuck, and variations of it. to riding on the tops, it’s also easier to reliable riding (either ‘GP4000’ for stay lower for longer than on drop bars. training/sportives or ‘TT’ for time BODY COMPOSITION – Dropping COACH TIP: get an expert bike fitting trials/short triathlons) body fat levels may only reduce rolling (such as Radlabor SMARTFIT) to ensure resistance a very small amount. you are set up to ride ergonomically OTHER CONSIDERATIONS However, it helps reduce frontal area and efficiently. – Your body is the drag creator, too. Also, if you ride hilly events such as so do not let your knees protrude sportives or hilly climb time trials, every COURSE KNOWLEDGE – By using outwards, ride with your cycle top kilogram off you and the bike will help traffic flow to your advantage, it is unzipped or get out of the saddle you overcome the penalty of gravity. possible to gain 1-3 mph even at safe excessively. These all raise drag. COACH TIP: work back from your goal distances(3) - hence the ‘fast-course’ COACH TIP: when you face event and set a starting point to begin label that some time trials receive in the head winds or want to go faster, taking weight loss seriously. Use an UK. This may also be down to smooth assume a narrow position and accurate stand on scale with body fat surface, drop of height from start to ensure you have no flapping estimation to weekly. finish and localised air flow. clothing.
References 1. J [1] New scientist. November 19th 2016, (3100) p.30-31 2. UCI Hour Record Data Online: http://www.uci.ch/mm/Document/News/ News/16/60/62/2016.11.10_Historiquedesrecords_WE_TP_Neutral.PDF 3. J. Appl. Physiol 2000. 89: 1522-1527. 4. Cycling Weekly News November 19th 2016: http://www.cyclingweekly.co.uk/news/racing/alex-dowsett-announces-second-hour-record-attempt-300704 5. Med. Sci. Sports Exerc 1999. 31(11): P. 1665-1676 6. Hutchinson, M. (2014) The Obsession, Science and Luck Behind the World’s Fastest Cyclists. Bloomsbury Publishing ISBN: 1408843757
9 PEAK PERFORMANCE ISSUE 360 PEAK PERFORMANCE 62 http://www.pponline.co.uk CYCLING’S HOUR RECORD
Other ‘trickle-down’ practical tips for more speed
There’s no such thing as free speed. If POWER – To go faster is quite simple COACH TIP: try using the free you take time, physical effort or money really. You can raise your peak power website www.mywindsock.com to to purchase something then there has output with a combination of adequate help estimate the time for a been a cost. It's getting the most base aerobic training (4-12 hrs per particular course using up-to-the- relevant gain per pound that's important. week), quality resistance training and minute weather and GPS data high-power intervals (accumulating TUCK POSITION – My experience with 10-30 minutes of 'high-intensity work' TYRE PRESSURES – Recent hour the ‘Bioracer Aero’ system from per week). records have used specific tyres amateurs to Ironman winners shows COACH TIP: see Peak Performance and pressures of over 250psi. reducing frontal area lowers drag issue 351 for examples of how to train However real world tyres with poor by10-40 watts! A narrow arm, close to to achieve this. rolling characteristics or over- flat torso and integrated aero helmet inflated will raise rolling resistance. can do wonders to beat the wind. AERO BARS – Using clip-on or COACH TIP: use the COACH TIP: ride on an indoor trainer in integrated aero bars not only reduces independently tested fastest front of a mirror to practice the perfect arm width and shoulder height compared brand, Continental for fast and tuck, and variations of it. to riding on the tops, it’s also easier to reliable riding (either ‘GP4000’ for stay lower for longer than on drop bars. training/sportives or ‘TT’ for time BODY COMPOSITION – Dropping COACH TIP: get an expert bike fitting trials/short triathlons) body fat levels may only reduce rolling (such as Radlabor SMARTFIT) to ensure resistance a very small amount. you are set up to ride ergonomically OTHER CONSIDERATIONS However, it helps reduce frontal area and efficiently. – Your body is the drag creator, too. Also, if you ride hilly events such as so do not let your knees protrude sportives or hilly climb time trials, every COURSE KNOWLEDGE – By using outwards, ride with your cycle top kilogram off you and the bike will help traffic flow to your advantage, it is unzipped or get out of the saddle you overcome the penalty of gravity. possible to gain 1-3 mph even at safe excessively. These all raise drag. COACH TIP: work back from your goal distances(3) - hence the ‘fast-course’ COACH TIP: when you face event and set a starting point to begin label that some time trials receive in the head winds or want to go faster, taking weight loss seriously. Use an UK. This may also be down to smooth assume a narrow position and accurate stand on scale with body fat surface, drop of height from start to ensure you have no flapping estimation to weekly. finish and localised air flow. clothing.
References 1. J [1] New scientist. November 19th 2016, (3100) p.30-31 2. UCI Hour Record Data Online: http://www.uci.ch/mm/Document/News/ News/16/60/62/2016.11.10_Historiquedesrecords_WE_TP_Neutral.PDF 3. J. Appl. Physiol 2000. 89: 1522-1527. 4. Cycling Weekly News November 19th 2016: http://www.cyclingweekly.co.uk/news/racing/alex-dowsett-announces-second-hour-record-attempt-300704 5. Med. Sci. Sports Exerc 1999. 31(11): P. 1665-1676 6. Hutchinson, M. (2014) The Obsession, Science and Luck Behind the World’s Fastest Cyclists. Bloomsbury Publishing ISBN: 1408843757
9 PEAK PERFORMANCE ISSUE 360