TRIA Orthopaedic Center Your Cycling Blog

By Greg Rhodes, a PhD student in the Human and Sport Performance Lab of the School of Kinesiology at the University of Minnesota. Greg’s research focus is on the sport performance of endurance athletes. http://www.cehd.umn.edu/kin/research/HSPL/

Many of us view the photos and read the stories about the European and domestic professional cycling teams undergoing physiology testing during their pre-season training camps. Physiology testing is an important tool to optimize training and consequently improve performance; however, it is not something that should only be reserved for professional athletes. As everyday athletes we are faced with significant time restraints on our training because we must keep our day jobs. Therefore any time-spent training must yield maximal performance benefits.

Physiology testing can be done in the lab or in the field. Both styles of testing play an important role in helping athletes and coaches develop training programs as well as monitor the progression of fitness throughout the season. When designing a test, it needs to include at least two variables to assess performance. These variables can include any of the following: pace, heart rate (HR), rate of perceived exertion (RPE), cadence, power, lactate, or oxygen utilization (VO₂ and metabolic efficiency). Ideally the test variables include at least one that can be regularly monitored by the athlete during training, usually heart rate, power (wattage) or pace. Using multiple variables in combination provides athletes with the data they need to monitor their fitness.

When conducting a test, it is essential that it is repeatable. This requires that the testing environment (a big advantage of lab based testing), protocols, and variables of the test be exactly the same. Repeating physiology testing at regular intervals throughout the season is the only way to assess whether time spent training is paying off.

Two common tests used by cyclists to develop and assess training programs are discussed below:

VO_2max (Aerobic Capacity):

Aerobic capacity (VO_2max) is one of the most common measurements in exercise physiology and sport performance. VO_2max is an important measurement because it represents the upper limit of aerobic exercise tolerance. The data gathered during a VO_2max assessment can be used to assess an athlete’s baseline fitness at the beginning of a training season as well as reassessing their aerobic efficiency at distinct training intensities at other important periods during the training year. It is important for athletes to have their aerobic capacity assessed at regular intervals and minimally once a year to establish a baseline for the upcoming season’s training.

For the most complete assessment of an athlete aerobic capacity, a VO_2max test needs to be conducted by a trained exercise physiologist using a gas analysis system that allows the physiologist to analyze the athlete’s respiratory O₂ and CO₂ exchange volumes. Many universities have exercise testing laboratories that offer this level of testing service to athletes, as do some private exercise studios.

Blood Lactate Testing:

Despite the fact that VO_2max is the most commonly cited physiological value, many argue that blood lactate levels are more useful for athletes and coaches. Only previously sedentary individuals will see a significant increase in VO_2max with the onset of training, excluding the use of VO_2max to identify fitness changes in the already trained athlete. However, changes in blood lactate levels will reflect changes in fitness in all individuals. Specifically, blood lactate can be used to identify the intensity level at which the blood lactate concentration increases at an exponential rate. This intensity level is referred to as the lactate threshold.

Because all athletes are different, the use of standardized formulas to determine an athlete’s training zones will invariably fail to achieve optimal results. The utility of knowing an athlete’s blood lactate levels is that they can be correlated to work rate intensities (heart rate, power, or pace) to construct personalized training zones that are specific to the individual. In addition, blood lactate testing should be repeated regularly (approximately every 6-8 weeks) so that appropriate adjustments can be made to a training program and zones because athletes respond to training methods differently.

Disclosure:

Many of the test protocols require the athlete to perform to a level of voluntary maximum effort. This means they will be pushed to the highest effort level that they can muster. For this reason it is highly recommended that every athlete check with their primary care physician regarding any health concerns before participating in athletic performance testing.

Gear and Training,Physiology,Sports Medicine,Total Cycling Performance   Tags: Aerobic Capacity, Kinesiology, Lactate, Physiology, Sport Performance, UMN, University of Minnesota, VO2 Max,   Comments Off  

As the season progresses, so do our aches and pains. When we begin powering up our training volume, new pains tend to rear their ugly heads until they becomes unbearable. One of those that is typical of increased mileage is knee pain. No stranger to the cycling world, pain around the knees can subdue even the most experienced cyclist.

With the increase in pain comes the increase in blame. Many riders feel that it could be a variety of imperfections within the equipment, but the answer is usually within the riders themselves. This week’s answer comes from Cindy Schlafmann, PT, SCS, ATC, who just happens to be an Ironman triathlete in her spare time.

Typically, early in the season, cyclists start doing too much too soon and fail follow “The 10% Rule.” The recommended increase is no more than 10% per week. Often, the cause of knee pain is pushing too hard of gears and using more quadriceps (front of the leg) power rather than a more balance pedal stroke, which would use the pull of the hamstrings (back of the leg) and gluteal (butt) muscles.

Focus on a smooth circle during the entire pedal stroke rather than on just the push down. You can think of trying to scrape mud off the bottom of your shoe on the stroke between 9 o’clock and 3 o’clock if you think of the pedal stroke as a clock.

It would be recommended to keep the gearing lower and focus on higher cadence of >90 RPM(revolutions per minute), as well. Including hill repeats too quickly at the beginning of the season can also put increased strain on the knees if your strength is not yet there.

Another cause may be improper bike fit with the seat being possibly too low, which would cause more strain on the front part of your knee. I also recommend working on strengthening your core including lower abdominals, gluteal and hip muscles to help with balance throughout the trunk and legs.

We appreciate the help that Cindy has lent us in this week’s post. Stay tuned for more helpful information from the sports medicine specialists at TRIA Orthopaedic!

Bike Fit,Cindy Schlafmann,Knee Pain,MBF,Minnesota Bike Festival,NVGP,Nature Valley Grand Prix,Sports Medicine,TRIA,cycling     Comments Off