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FACT FILESports Science

AS LEVEL

Subject content link:

AS Unit 1: Fitness and Training for SportThe Evaluation of Training Requirements for Road

Cycling

• Components of Fitness • Training Methods• Fitness Testing• Tasks 1, 2 and 3 Support

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Students should be able to: • Explain the different components of fitness.• Develop a knowledge and understanding of the

methods and principals of fitness training• Analyse and evaluate the importance of the different

components of fitness required for the individual in their chosen sport.

Overview

• Road racing is a popular form of cycle racing held on roads and often follows the natural terrain of the area. The term “road racing” is usually applied to events where competing riders start simultaneously with the winner being the first at the end of the course. Individual and team time trials are other forms of cycle racing on roads.

• Road racing is popular all over the world, but especially in Europe. The most competitive and devoted countries include Belgium, France, United Kingdom, Ireland, Italy, the Netherlands and Spain.

• Road cycle racing began as an organised sport in 1868. The first world championship was in 1893 and cycling has been part of the Olympic Games since the modern era started in Athens in 1896.

• The success of riders such as Mark Cavendish, Bradley Wiggins, Nicolas Roche and Philip Deignan

in events such as the Tour de France, Giro d’Italia and Olympics in recent years has increased the profile of road racing in the British Isles. This follows the rise and continued success of the G.B.

track cycling team. The start of the 2014 Tour de France in Yorkshire and Giro d’Italia in Belfast reflect the increased popularity and success of

British and Irish cyclists.

The Key Components of Fitness involved in Road Cycling

Aerobic Endurance‘Aerobic means ‘with oxygen’. During aerobic work, the body is working at a level that the demands for oxygen and fuel can be met by the body’s intake. The only waste products formed are carbon dioxide and water. These are removed as sweat and by breathing out.’ Ref: www.brianmac.co.uk/endurance/htm

Races usually last between 30 minutes and 6 hours. Working at race pace (up to 40kph) for this length of time requires great aerobic endurance.

AS Unit 1: Fitness and Training for Sport

Learning Outcomes

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MontSaint-Michel

Saint Malo

AVRANCHES

FOUGERES

TOURSSAINT-GILDASDES-BOIS

AIX-ENPROVENCE

SAINT-AMANDMONTROND

SAINT-POURCAINSUR-SIOULE

BAGNERESDE-BIGORRE SAINT

GIRONS

CASTRES

ALBI

MONTPELLIER

VERSAILLES

PARIS

CHAMPS-ELYSEEES

LE GRAND-BORNAND

LYON

GIVORS

VAISON LA-ROMAINE

MONT VENTOUX

MARSEILLE

NICE

CAGNES-SUR-MER

CHORGESGAP

ALPE D’HEUZ

BOURG D’OISANS

ANNECYANNECY

SEMINOZ

EMBRUN

CORSE

PORTO VECCHIO

AJACCIO

CALVIBASTIA

ROAD

AEROBICENDURANCE

BALANCE

MUSCULARENDURANCE

BODY COMPOSITIONPOWER

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Elite cyclists have a VO2 max of up to 90ml/kg/min … the same as elite long distance runners or Nordic skiers. In the 2012 Tour de France Bradley Wiggins’ average speed for the whole race was 39.83kph. He averaged 50.0kph during Stage 19, a 53.5km Individual Time Trial which he won in a time of 64 mins 13.15 secs. To maintain such speeds requires great aerobic endurance.

Aerobic Training MethodsContinuous Training This could involve long rides over a variety of terrain lasting 1 to 6 hours, riding at steady pace within a target heart rate zone of 65% – 75% MHR.

Interval TrainingInvolves sessions of work followed by recovery periods which could be set times or distances e.g. 6 x 5kms at 75-80%MHR with 1km recovery at 65%MHR. Flat, ‘rolling’ or hilly terrain can be used. This is also a good form of training which can be used on an indoor turbo trainer in bad weather.

Fartlek TrainingThis can be defined as ‘the random’ mixing up of work periods with recovery periods. On a rolling course ride up the hills hard and recover on the descents, use bursts of fast and slow riding on the flat sections. Indoor spinning classes are often ‘fartlek’ style sessions.

Strength EnduranceThis can be defined as: ‘The ability of the athlete to maintain the quality of their muscles’ contractile force’Ref: www.brianmac.co.uk/endurance/htm

Races usually last between 30 minutes and 6 hours. To work at race pace (up to 50kph) for this length of time requires great muscular endurance.

In addition, many races take place over a variety of roads and will include fast flat sections, steep up-hills and rapid descents. Climbs will vary in length and steepness so local muscular endurance and strength endurance in the leg muscles are vital for all cyclists and especially ‘climbers’. This also highlights the need for speed endurance and anaerobic endurance at different times during a race.

Stage 11 of the 2012 Tour de France in the Alps was won by Pierre Rolland in 4hr 43min 54sec. The stage included 71.4km of climbing with an average gradient of over 6.5% and Rolland’s average speed was 31.3 km/hr. This gives an idea of the muscular endurance required by professional cyclists.

Training Strength EnduranceObjective: To target slow twitch muscle fibres and improve their ability to work at a consistent level for longer.

Hill Sessions or Mountain Biking These sessions will be harder because of increases in resistance e.g. gravity / friction

Weight TrainingTo improve Strength Endurance the following loads are recommended:High reps -15-20 per setLow weight - 40% 1RM

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Circuit TrainingTypically involves exercise which can be completed either continuously with a set time or set number of repetitions

per station or, with a rest period after each station. Increased strength endurance will improve performance only if the cyclist maintains a constant body weight. (see body composition) Increased body weight is linked to strength training, but is detrimental to cycling performance. A study in 2008 of cyclists climbing Alpe d’Huez suggested the time to complete the climb increased by 1 minute for every extra kilogram of weight carried on the bike.

Power‘The ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed.’ Ref: www.brianmac.co.uk/endurance/htm

Many road races are decided in the last few metres when a very fast bunch sprint takes place to decide the winner. Mark Cavendish is a renowned sprint finisher and has reached speeds in excess of 70kph in the final sprint. Cavendish requires a combination of whole body strength and speed i.e. power and not just leg strength or leg speed, to produce this finishing ability. During the race the rider requires power to overcome wind resistance (flat and downhill), gravity (uphill) and friction (tyres on road).

On a flat road in windless conditions a professional rider cruising in the peleton will have a power output of 200-300 watts. This will rise to 400-600 watts on steep hills and 1000watts in a sprint finish. Ref: http://cyclinginfo.co.uk/blog/5413/procycling/the-manx-missile/

The table below shows the approximate power output required for cyclists to go at different speeds. A recreational cyclist will have an average speed of about 25kph and a power output of 120watts, if that cyclist increased his /her power by 50% or 60watts (a massive increase) the average speed would only rise by 5kph to 30kph. Also greater

increases in power are required to give set increases in speed as the cyclist goes faster. The same 60 watt increase in power only results in a 3kph speed increase if the cyclist is travelling at 37kph. Speed Power (watts) Increase in kmh (mph) power needed to increase speed by 5mh 20 (12.5) 75 45 25 (15.6) 120 60 30 (18.7) 180 82 35 (21.9) 262 104 40 (25) 366 140

Training Intensity: Cycling SpecificAerobic Endurance Training:

• Recovery Objective: Relaxation and help body recover from high intensity sessions.

Target HR < 65% MHR or < 80%LTHR* Example: 45mins steady seated ride, include 2 sets of 5

x 30s varied single leg drills Cadence 80 -90RPM, seated throughout

the ride.

• Endurance Objective: Improves the efficiency of the aerobic system.

Target HR 65 – 75% Max HR or 85 - 95%LTHR Example: 2+Hours, Mixed terrain, or 2 sets of 3reps of

15mins raising HR in each rep 15mins at 65%, 15mins at 70% and 15mins

at 75% of Max HR 5mins recovery between sets

Strength EnduranceWorking close to a rider’s anaerobic threshold to develop the ability to tolerate and remove lactate. Target HR 75 – 85%MHR or 95 – 105%LTHR Example: 3 x 5 mins, 3 x 4 mins, 3 x 2 mins, Cadence 95 – 105RPM, Increase resistance each set Recovery 5mins for sets, 30s for reps

* LTHR = Lactate threshold heart rate

PowerWorking above the rider’s anaerobic threshold to develop the ability to produce short high level bursts of power. Target HR 85 – 92%MHR or 105 – 120%LTHR Example: 3 sets: set 1 (3reps x 30s), set 2 (4 x 20s), Set 3

(5 x 10s) Sprints, Cadence 120RPM, big gear. Recovery 5 mins between each set and 90s

between reps in set 1, 60s between reps in set 2 and 30s between reps in set 1.

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Body CompositionThis is the percentage of body weight which is fat, muscle and bone. If we have too much fat or excess weight we put a strain upon our vital organs. It also leads to a greater chance of disease.

The body composition of elite cyclists can vary enormously depending on their event. Sir Chris Hoy and Sir Bradley Wiggins are both elite cyclists but have very different body compositions.

See table below:

Their respective BMI scores are reflective of the demands of their disciplines. Wiggins could not complete the challenging alpine climbs in the Tour de France if he weighed as much as Hoy. Equally, Hoy could not generate the huge power required to cycle at speeds up to 70km/ph in his sprint events if he weighed only 69kg. BalanceThe ability to control the body’s position, either whilst stationary (static) or while moving (dynamic).

During descents riders travel at up to 100kph and in sprints at 80kph; so balance on turns, rough sections of road or finishing sprints is vital.

Get it wrong and this is what happens … if you are lucky!

Fitness Testing Methods for CyclingSpecificity:Can the strength, power or aerobic capacity of a cyclist be measured using a Grip Test, Standing Long Jump or 20m Shuttle Run?

No. The test should ‘mimic’ the nature of the activity as closely as possible. The 20 Multi Stage Fitness Test may be good for testing the aerobic endurance of games players but is less suitable for cyclists. All tests should be as sport specific as possible. They must also be valid and reliable.

Laboratory Tests:

Aerobic Endurance: 3 min Watt Bike Aerobic testAerobic Power: Maximal Ramp TestMaximal Power: Wingate Anaerobic Test

Field Tests: Strength Endurance / Anaerobic Threshold. Equipment: Stationary bike, Heart rate monitor Protocol: 10 min warm-up, Start heart rate monitor, ride for 20 mins as hard and steady as possible. Stop monitor at end of 20 mins. Cool-down. Average HR for 20 min ride corresponds to anaerobic threshold HR.

WARNING

It should be noted that many of the tests available assume the performer has a high level of basic fitness.

Tests should not be attempted if they have been ill or injured recently. Tests must be performed under

supervision at all times

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Height 2012 Competition weight

BMI Event/Duration

Sir Chris Hoy 1.85m 92kg 27 Track sprintsOnly last 200m timed c10 secs

Sir Bradley Wiggins 1.90m 69kg 19 Stage Road Racer (Grand tours)C 3 weeks riding up to 5hrs a day

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Reference Material

Definitions of fitness:– brianmac.co.uk

Photographs– www.timesonline..co.uk– www.eurosport.com– www.cyclingnews.com

Training Background– brianmac.co.uk– pponline.co.uk– spinning.com– bbc/sportsacademy– The Triathletes Training Bible (2nd Edition) Friel, J Velo Press 2004 1-931382-42-5– Ultra Fit: Your Own Personal Trainer Shepherd A & C Black 2004 0-7136-6677-3– Workouts in a Binder: Indoor Cycling Friel & Hobson, Velo press 2005 1-931382-75-1– Spinning Workshop notes: High Intensity Training

Madd Dogg Athletics Inc.

Testing– cycling tips.com.au– wattbike.com/uk/quick/cycling_tests

Discussion Points (Questions)

1. What factors other than aerobic endurance, strength endurance and power will influence the average speed of a cyclist?

2. Explain the following terms connected with aerobic endurance: VO2Max, Anaerobic Threshold And LTHR.

3. Design a circuit training session to improve the strength endurance of a cyclist. List the exercises you would use, the sets and repetitions involved and the recovery periods required.

4. Discuss the importance of the other components of fitness to performance in cycling.

Answers

1. What factors other than aerobic endurance, strength endurance and power will influence the average speed of a cyclist?

• Riding conditionsThe terrain will influence riding speed, a 25kph average

speed on a flat route is very different from a 25kph average speed on a hilly or mountainous route.Coastal, open or upland areas are naturally more windy than inland sheltered areas. Wind has a very significant impact on cycling speed, even quite gentle winds can increase (following wind) or decrease (head wind) speed.Temperature is a factor, with very hot and cold weather both acting to reduce average speed.

• EquipmentThe weight of the bike will influence average speed, carbon fibre bikes are lighter than steel or alloy bikes and can give a 5% increase in average speed. Similarly slick, thin tyres are faster than wider ones with more tread.Clip-in pedals and stiff soled specialist cycling shoes transfer power from the rider to the pedals / crank better than flat pedals and training shoes, more power gives more speed.

• Riding PositionThe position of the cyclist will affect speed. Riding with tri-bars in a ‘crouched’ position reduces air resistance and increases speed compared to an upright riding position.Small adjustments to saddle position (height, forwards or backwards) can result in improved riding performance and therefore increases in speed.

• Distance coveredAverage speed varies according to the distance covered. Rides less than an hour in length will usually have a slightly lower average, because the first part of a ride is slower as your legs warm up. Rides between one and two hours usually have the greatest overall average speed. For longer rides the average will often start to fall slightly, as fatigue plays an increasing role.

• Cyclist ageThe cyclists age is significant, but the natural decline in performance can be offset to some degree by the length of time (years) the cyclist has been riding. Regular cyclists have well developed aerobic fitness and muscular endurance, so whilst power for the final sprint may diminish, they are very good at maintaining steady speed over longer distances.

• TeamworkCycling in a group has a very significant affect on average speed. A cyclist riding in a group of cyclists of similar ability will have a faster average speed than if riding alone. The rider at the front acts like a shield to those behind who are ‘drafting’, in this way the riders in the group do about 30% less work to maintain the same

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speed. By taking faster than normal turns at the front and then recovering in the group (or peleton) the group can travel upto 25% faster than an individual rider of similar ability.

2. Explain the following terms connected with aerobic endurance: VO2max, Anaerobic Threshold and LTHR

• VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65% and 85% of its maximum for at least 20 minutes three to five times a week.

• Anaerobic Threshold (AT) is the point at which lactate starts to accumulate in the muscles (OBLA), and is considered to be somewhere between 85% and 90% of your maximum heart rate. The accumulation of lactate in working muscles is associated with exhaustion and a drop in performance. Training continuously at about 85% to 90% of your maximum heart rate for 20 to 25 minutes will improve your Lactate Threshold (LT). Alternatively LT can be improved using interval sessions of one to five repetitions with near to full recovery.

• LTHR or Lactate Threshold Heart Rate is the heart rate at which lactate starts to accumulate in the working muscles, it is the athlete’s maximum capacity for aerobic work. LTHR may be as high as 90% of max HR in a trained athlete, but much lower in an untrained athlete.

3. Design a circuit training session to improve the strength endurance of a cyclist. List the exercises you would use, the sets and repetitions involved and the recovery periods required.

• 12 station exercise circuit, alternating exercises for different areas of the body (upper body, core, lower body and whole body).

• 3 sets of 20 repetitions, with 15sec recovery between exercises and 2mins between sets.

• Warm-up of jogging and dynamic stretching before completing the circuit, cool down of jogging and developmental stretching after completing the circuit.

1. Press-ups 5. Triceps dips 9. Dumb-bell triceps press 2. Squats 6. Calf raises 10. Lunges (10 each leg)3. Crunches/sit-ups 7. Supermans 11. Plank (30secs)4. Burpees 8. Skipping 12. Shuttle runs

4. Discuss the importance of the other components of fitness to performance in cycling.

• Reaction time Important to react to the unexpected when travelling at speed, - other riders in the ‘peleton’ or during a sprint finish during a race,

- traffic, pedestrians, animals or dangers on the road when riding socially or training.

• Flexibility Important for cyclists to maintain flexibility of the shoulders and upper back. They spend a long time ‘hunched up’ on the bike and without stretching will develop rounded shoulders and poor posture.

• Agility Important to recover and get back on the bike after a crash. Also in mountain biking or cyclo-cross where riders get on / off the bike.

• Speed Linked closely to power, so whilst whole body speed may not be too important, leg speed is vital. The faster you can pedal the more power you can generate and the faster you will go.

• Co-ordination Riding a bike requires a certain level of co-ordination to pedal, steer and stay balanced whilst travelling at speed downhill on a road bike or over rough ground on a mountain bike.

• Strength Linked to power, but not very important to endurance cyclists. Vital (Maximum) for track cyclists in sprint events.

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