Testing & Physiology of Cyclists. What is Fitness? Physical Fitness: Attributes that allow the performance of physical activity/exercise. Physical Activity:
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Testing & Physiology of Testing & Physiology of CyclistsCyclists
What is Fitness?
• Physical Fitness: Attributes that allow the performance of physical activity/exercise.
• Physical Activity: Any movement that results in energy expenditure.
• Training: Exercise program that is planned, structured, repetitive and purposeful.
• Measurement: The assessment of the attributes of physical fitness.
ENDURANCE
• Basis for aerobic sports
• Improves recovery processes
• Builds fatigue resistance
• Allows for progression to higher intensity
• Central & peripheral adaptations occur
• Changes in body composition
POWER
• The rate at which work is done• Measure of intensity• POWER = FORCE x DISTANCE/TIME• Power requires good strength and speed
SPEED
• The ability to move quickly
• Sprints (full recovery between reps)
• Intervals (for speed endurance)
• Weight Training
• Power Training – on the bike
Prescription / Intervention• Training Zones • Program Design and Adjustments• Specific Training Sessions
Training And Racing Relating To Lactate Concentration
ACIDITY
11.0 mM vVO2 Max Reps – Points – Scratch Race
10.0 mM Strong Acidosis Lactate Tolerance Sets – Pro Logue TT
9.0 mM 30 -45min Criterium or Road Time Trial8.0 mM
7.0 mM Interval Training
6.0 mM Moderate Acidosis 40km Time Trial
5.0 mM ½ Marathon4.0mM LT2 Fartlek / Intervals / 5km Intervals - T43.0mM Slight Acidosis Intensive Aerobic Training (T-2)2.0mM LT1 Long Rides T-1 T-21.0mM Low Acidosis Endurance Riding<1.0mm Recovery / Regeneration Training
12 + Extreme Acidosis All out Efforts- Pursuit Track
Name: Weight: 56.2Date: 06/11/00 Height: 159.5
Threshold Results[Lactate] PO PO/kg PO/FSA PO PO VO2 VO2 VO2/FSA VO2 HR HR(mmol/l) (W) (W/kg) (W/FSA) (%PO@VO2max) (%Pk PO) (l/min) (ml/kg/min) (l/min/FSA) (%VO2max) (b/min) (%HRmax)
Lactate ThresholdTEM method 0.63 250.0 4.45 727.4 72.9 69.8 2.10 37.4 6.11 70.2 147 76.4
Log-log 0.88 266.5 4.74 775.4 77.7 74.4 2.26 40.2 6.57 75.5 154 79.8Berg Method 0.66 201.9 3.59 587.3 58.8 56.3 1.64 29.2 4.77 54.8 128 66.4
Absolute Conc2 mM 2.00 293.2 5.22 853.1 85.5 81.8 2.51 44.7 7.31 84.0 165 85.34 mM 4.00 319.8 5.69 930.4 93.2 89.2 2.77 49.2 8.05 92.5 175 90.9
IATSASI TEM 2.73 309.9 5.51 901.8 90.3 86.5 2.67 47.6 7.78 89.4 171 88.8
SASI log-log 3.42 317.0 5.64 922.2 92.4 88.5 2.74 48.8 7.97 91.6 174 90.3Dmax 1.30 278.1 4.95 809.1 81.1 77.6 2.37 42.1 6.89 79.2 159 82.2
Dmax TEM 3.03 308.6 5.49 898.0 90.0 86.1 2.66 47.3 7.74 89.0 171 88.5Dmax log-log 3.60 315.4 5.61 917.7 91.9 88.0 2.73 48.5 7.93 91.2 174 90.0
Training Heart RatesE1/E2a (U3/U2): TEM method Threshold
E3 (IAT): SASI log-log ThresholdHeart Rate Workload %VO2max
(b/min) (PO)
Recovery <131 <209 <57E1 (U3) 131 - 146 209 - 246 57 - 69
E2a (U2) 147 - 160 249 - 281 70 - 80E2b (U1) 161 - 172 284 - 311 81 - 90E3 (IAT) 173 - 175 314 - 319 91 - 92
Trans (VO 2 max) >175 >319 >920
2
4
6
8
10
12
100 150 200 250 300 350 400
PO (W)
La
cta
te (
mm
ol/
l)
0
2
4
6
8
10
12
Sasi Heart Rate Analysis
Training Zones
0
2
4
6
8
10
12
14
16
75 125 175 225 275 325 375
Power (W)
Lact
ate
(mm
ol/l)
7.1
7.15
7.2
7.25
7.3
7.35
7.4
7.45
pH
RECT-1
T-3
T-2
T-4VO2max
Construction Method
80
120
160
200
11 12 13 14 15 16 17 18 19
Speed (kmh)
Hea
rt R
ate
(bpm
)
0
2
4
6
Bla
con
cent
ratio
n (m
M)
RECT-1
T-2 T-3
T-4
C-1 C-2
Training Zones Based On Heart Rate and Lactate DataCycle Zones
Training Zone Heart Rate(bpm)
Power Output(Watts)
Recovery
<134 <125T-1
135 - 155 125 - 175T-2
155 - 170 175 - 200T-3
170 - 182 200 - 220T-4
183 - 187 220 - 225T-5 (VO2max)
190 - 192 265 - 275
Cycle Test Results Compared to World Class Female Cyclists
Measure Average Minimum Maximum Your result
Height (cm) 168 162 178 171.6
Body Mass (kg) 58 49 66 66.5
Body Mass Index* 20.5 20 22.5 22.6
Skinfold Sum (S7 mm)* 52 38 85 108.1
Peak Aerobic Power (W) 300 275 350 283
Power Weight (W·kg-1) 5.0 4.8 5.4 4.2
VO2max (L·min-1) 3.54 3.05 4.75 4.0
VO2max (mL·kg-1·min-1) 61.0 54 71.0 61.6
LT1 Power Output (W) 185 175 220 166.5
LT2 Power Output (W) 235 220 290 225
* Body mass index is Body Mass (kg)/[Height (m)]2 and is a measure of your body mass relative to height. Sum of 7 skinfolds is the total of the triceps, biceps, supraspinale, subscapular, abdominal, thigh and calf sites.
Cycle Test Results Compared to World Class Female CyclistsMeasure Average Minimum Maximum Your result
Height (cm) 179 160 190 182.6
Body Mass (kg) 69 53 80 72.6
Body Mass Index* 21.3 20.5 22 21.8
Skinfold Sum (S7 mm)* 45 30 65 36.8
Peak Aerobic Power (W) 435 350 475 450
Power Weight (W·kg-1) 6.11 5.5 6.8 6.19
VO2max (L·min-1) 5.20 4.77 6.40 5.68
VO2max (mL·kg-1·min-1) 75.3 69.7 84.8 78.3
HR max (b·min-1) 194 187 204 201
LT1 Power Output (W) 300 250 340 325
LT2 Power Output (W) 235 220 290 225
Efficiency (%) 21.5 18 24 19.9
* Body mass index is Body Mass (kg)/[Height (m)]2 and is a measure of your body mass relative to height. Sum of 7 skinfolds is the total of the triceps, biceps, supraspinale, subscapular, abdominal, thigh and calf sites.
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