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.