Physical ConditioningPhysical ConditioningOutcomesOutcomes Energy SystemsEnergy Systems VOVO22maxmax Anaerobic ThresholdAnaerobic Threshold Training ZonesTraining Zones Key components in conditioningKey components in conditioning Power output in CyclingPower output in Cycling

Energy SystemsEnergy Systems

Cycling requires force and power.Cycling requires force and power. Power = force x distance / time. Power = force x distance / time. For cycling to occur an immediate For cycling to occur an immediate

source of energy is needed. source of energy is needed. Adenosine Triphosphate (ATP) is the Adenosine Triphosphate (ATP) is the

source.source. ATP is generated via 3 energy ATP is generated via 3 energy

systems.systems.

Alactic System (ATP-PC)Alactic System (ATP-PC) Energy produced in the absence of Oxygen Energy produced in the absence of Oxygen

and Lactate (muscular). and Lactate (muscular). Stored ATP at rest is small.Stored ATP at rest is small. We need to produce ATP from other sources We need to produce ATP from other sources

to continue after 2 seconds.to continue after 2 seconds. The potency decreases rapidly after 5 - 6 The potency decreases rapidly after 5 - 6

seconds of maximal effort. seconds of maximal effort. Stored ATP and creatine phosphate combine Stored ATP and creatine phosphate combine

for ~ 10 secondsfor ~ 10 seconds Is used in high intensity exercise over a Is used in high intensity exercise over a

short duration. Recovery of this energy short duration. Recovery of this energy system is achieved within 2 - 3 minutes.system is achieved within 2 - 3 minutes.

Lactate System.Lactate System.

Energy produced by the Lactate energy Energy produced by the Lactate energy system. system.

Energy produced by this system comes Energy produced by this system comes exclusively from stored glucose. exclusively from stored glucose.

It is a moderately rapid source of energy and It is a moderately rapid source of energy and may contribute for many minutes, however it may contribute for many minutes, however it is most potent between 15 and 50 seconds. is most potent between 15 and 50 seconds.

Lactic acid is the by-product, which Lactic acid is the by-product, which contributes to sensations of strain, but not contributes to sensations of strain, but not muscle fatigue?muscle fatigue?

Aerobic System.Aerobic System. Energy produced with Oxygen. Energy produced with Oxygen. Provides energy over time, but is rate limited.Provides energy over time, but is rate limited. A 1km TT = ~ 50% contribution from aerobic.A 1km TT = ~ 50% contribution from aerobic. Muscle and liver glycogen levels are important Muscle and liver glycogen levels are important

for endurance events.for endurance events. We only have a limited glycogen reserve We only have a limited glycogen reserve

(~90min). (~90min). Hence, pre-competition diet &replenishment of Hence, pre-competition diet &replenishment of

glycogen is imperative if exercise >90min.glycogen is imperative if exercise >90min.

The Cardio - Respiratory The Cardio - Respiratory SystemSystem

Heart & Lung Function.Heart & Lung Function. Oxygen from the lungs is transported via Oxygen from the lungs is transported via

the blood to the muscles and other body the blood to the muscles and other body tissues, where it is consumed. tissues, where it is consumed.

Carbon dioxide is a by-product of energy Carbon dioxide is a by-product of energy production and is diffused from the tissues production and is diffused from the tissues into the blood and returned to the lungs. into the blood and returned to the lungs.

Transport of these gasses is a primary Transport of these gasses is a primary function of the cardio-respiratory system.function of the cardio-respiratory system.

EnergyEnergy

Energy System Overlap.Energy System Overlap. No cycling event relies on one energy No cycling event relies on one energy

system alone to supply ATP. system alone to supply ATP. In all cases the energy supply is from a In all cases the energy supply is from a

combination of the three energy systems. combination of the three energy systems. It is only the contribution of energy from It is only the contribution of energy from

each system that varies with each eventeach system that varies with each event..

Laboratory Assessment of Laboratory Assessment of FitnessFitness

VOVO22maxmax

Oxygen consumption is the term used to Oxygen consumption is the term used to measure the amount of oxygen (Omeasure the amount of oxygen (O22) ) supplied to the muscles and other body supplied to the muscles and other body tissues.tissues.

Successful endurance athletes have high Successful endurance athletes have high values for VOvalues for VO22max.max.

Typical adult males = 40mLTypical adult males = 40mL-1-1.kg.kg-1-1.min .min -1-1

National level females = >63 mLNational level females = >63 mL-1-1.kg.kg-1-1.min .min -1-1 National level Male>70mL National level Male>70mL-1-1.kg.kg-1-1.min .min -1-1

VOVO22maxmax

Subject has VOSubject has VO22max of 4.2 litres / minute max of 4.2 litres / minute (4,200 mL/min)(4,200 mL/min)

VOVO22max in mLmax in mL-1-1.kg.kg-1-1.min .min -1 -1 is calculated by is calculated by dividing the Odividing the O22 in L min by the subjects body in L min by the subjects body weight.weight.

Weight is 70 kg.Weight is 70 kg. 4,200 ml 4,200 ml 70 kg = 60 ml 70 kg = 60 ml-1-1/kg/kg-1-1/min/min-1-1

Anaerobic ThresholdAnaerobic Threshold Anaerobic Threshold is a measure of an athlete’s Anaerobic Threshold is a measure of an athlete’s

ability to work without accumulating large amounts ability to work without accumulating large amounts lactic acid.lactic acid.

Equates to an hour’s effort.Equates to an hour’s effort. Anaerobic Threshold is expressed as the Individual Anaerobic Threshold is expressed as the Individual

Anaerobic Threshold (IAT) or Lactate Threshold 2 Anaerobic Threshold (IAT) or Lactate Threshold 2 (LT2).(LT2).

Average blood lactate concentration at IAT/LT2 = Average blood lactate concentration at IAT/LT2 = 3.0 - 4.0 mM.3.0 - 4.0 mM.

This is what is being trained in the E-3 & SE This is what is being trained in the E-3 & SE intervalsintervals

IAT/LT2 power output should be “comfortably hard.”IAT/LT2 power output should be “comfortably hard.”

Heart Rate Training ZonesHeart Rate Training Zones

Sample Heart Rate Training Zones. Sample Heart Rate Training Zones. REC = < 131REC = < 131 E-1 / T-1E-1 / T-1 131 – 143131 – 143 bpmbpm E-2 / T-2E-2 / T-2 144 - 153144 - 153 bpmbpm E-2 / T-3E-2 / T-3 154 - 164154 - 164 bpmbpm E-3 / T-4E-3 / T-4 165 - 170165 - 170 bpmbpm E-4 / T-5E-4 / T-5 180 – 185180 – 185 bpmbpm

Time (weeks)

Performance

Fitness

Fatigue

EnduranceEndurance

Strength & PowerStrength & Power

Mass (kg): 98

Height (cm): 184

Sum 7 SF (mm): 36

Lab Peak Power (W): 2250 (1s)

Field Peak Power (W): 2363 (1s)

Vertical Jump (cm): ~55

VO2 Peak (L.min-1): 5.1

VO2 Peak (ml.kg-1.min-1): 52

HRMax (bpm): 184

Aerobic PPO (W): 370

MOD DMAX (W): 280

Demands of Competition Can Be Demands of Competition Can Be Very Different from the Very Different from the

LaboratoryLaboratory

SRM Power MeterSRM Power Meter

www.srm.de

www.cycleops.com

Power Power TapTap

Polar Cycling Power Polar Cycling Power S710S710

www.polar.fi

Ergomo Cycling Ergomo Cycling PowerPower

Power Output 20km TTPower Output 20km TT

100

200

300

400

500

600

1 200 399 598 797 996 1195 1394

Watts

Women’s World Cup Road CyclingWomen’s World Cup Road CyclingWinners vs FinishersWinners vs Finishers

<.75

.76-

1.50

1.51

-2.2

5

2.26

-3.0

0

3.01

-3.7

5

3.76

-4.5

5

4.56

-5.2

5

5.26

-6.0

0

6.01

-6.7

5

6.76

-7.5

0>7

.50

5

10

15

20

25

30

35

**

*

Non Top 5 (n=21)Top 5 (n=5)

Power Output Band (W .kg-1)

Rac

e T

ime

(%) Mean length effort = 4s

E1 E2 E3 E4