TRIA Orthopaedic Center Your Cycling Blog

by Fiona Lockhart, USA Cycling Coach
www.fionalockhart.com

Now that we have a 2011 NVGP champion, it’s time to focus on our training again as we build for our next race. Many of the blog posts leading up to the Nature Valley Gran Fondo focused on specific issues, such as nutrition, specific bike riding skills, bike fit, testing, etc.  These are all important issues as you get ready for a specific event such as the Gran Fondo.  But today, I want to talk about the bigger picture:  how do you work on improving your overall fitness month after month, year after year, while still keeping yourself motivated and excited about riding your bike?

One of the big concepts we use in exercise physiology is “periodization.”  Periodization is the idea that an individual needs to vary his or her training throughout the year in order to maximize the physiological benefits of training.  As a general rule, for cyclists that means that some time should be spent on “base” or “foundation” training (i.e. somewhat easy, steady efforts), some time should be spent on lactate threshold training (i.e. longer, medium to medium-hard intensity efforts), some time should be spent on VO2 max training (i.e. maximal efforts), and some time should be spent on specific bike skills (cadence, bike handling, etc.).  

The key with training any of the above systems is that you need to train each system enough that you give your body enough stimulus to make it adapt and get stronger, while not doing it so long that you either stagnate (both mentally and physically) or over-fatigue yourself.   There are lots of different ways to structure the timing of that training, and that is often dependent on a cyclist’s riding history, strengths and weaknesses, and goals. 

As a very general example, a cyclist who wants to get ready for some Gran Fondo-type events through the summer and starting in June could do base training in January and February, lactate threshold training in March and part of April, VO2 training in late April and May, and then have a little bit of a taper (or easing-up of riding) prior to the event in June.  But that might vary for others – some riders who can ride forever but don’t have any “punch” when they need it might need to spend some more time on their VO2 systems.  Other riders who seem to be able to go fast for a while but then fatigue early may benefit from more time in the base or lactate threshold training periods.

If you’re confused, don’t worry:  this idea of periodization can be very complex.  But if you’d like to give it a try, there are books and online programs available that lay out periodized plans for cycling (books by Chris Carmichael and Joe Friel are popular, for example).  If you’d like a more personalized approach, you could seek out a local cycling coach to help you plan out your program.  Many coaches work with all levels of riders from beginner to elite, so don’t worry about where your starting point is.  And often coaches will have plans available at different price points to fit your budget and needs, so don’t be afraid to ask. 

Another option that is becoming more popular, particularly up here in the Midwest where our outdoor riding can be limited in the winter, is indoor cycling training classes led by cycling coaches.  These are different than standard “spinning” classes in that they are usually done on your own bike on a computerized trainer, the goals of the class are specifically set to help you get stronger for outdoor riding, they are usually led by a cycling coach, and the classes are often structured with the concept of periodization in mind. 

These can be enormously helpful for a few reasons.  First of all, they usually start in the autumn or winter months, which as I noted above is the ideal time to get that base training in (and exactly when a lot of people don’t ride because of the weather).  Secondly, they give you face time with a coach so that you can get a better understanding of training concepts and how to improve your own cycling fitness and skills.  Third, they can act as a great motivator as you’re riding with others who are working on similar goals.  There are a number of these indoor training studios popping up in the Twin Cities; two that I am affiliated with are at Balance Fitness Studio (www.seek-balance.com) in Minneapolis and Now Sports (http://nowbikes-fitness.com/) in St. Paul.

Hopefully that gives you something to think about over the medium to longer term with your cycling – it really can be a lifelong sport and continuing to find ways to feel strong on the bike while enjoying the process can be tremendously rewarding.  I hope you enjoyed the Gran Fondo and continue to enjoy ll of your riding endeavours!

Gear and Training,Gran Fondo,Minnesota Bicycle Festival,cycling,road cycling   Tags: Fiona Lockhart, Gran Fondo, Nature Valley Bicycle Festival, Periodization, VO2 Max,   Comments Off  

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