what we will cover
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P hysiological Assessment of Cyclists Presented by Brian Cooke Benefits, Applications & Background BUBBA’S BIKELAB Know your numbers – Train S mart, Race Hard. Terminology Types of assessment Lactate testing e xplained Some sample r esults What it all means - PowerPoint PPT PresentationTRANSCRIPT
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014 1
Physiological Assessment of CyclistsPresented by Brian CookeBenefits, Applications & Background
BUBBA’S BIKELABKnow your numbers – Train Smart, Race Hard
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014 2
What we will cover
TerminologyTypes of assessmentLactate testing explainedSome sample resultsWhat it all meansUsing test results for racing and training
Booking testsQuestion time
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Terminology
Aerobic: A biological pathway that utilises O2 to produce energyAnaerobic: A biological pathway that produces energy without O2Lactic Acid: A bi-product of anaerobic energy productionClearance: Processes by which the body processes / removes lactate as it is producedThreshold: Point at which the rate of lactate production exceeds the body’s ability to remove / process it.mmol/L: Measure of blood lactate concentration
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Types of Physiological Assessment
VO2: A test that measures how effectively an athlete utilises oxygen (Aerobic Capacity Test)
Lactate Profiling: A test that measures production of lactic acid at various exercise intensities
Threshold: The theoretical point at which there is a switch in primary energy production from aerobic to anaerobic
Efficiency: A test measuring how effectively a cyclist applies force throughout the pedal stroke
Power: Measurement of pedalling power, can be performed at aerobic, anaerobic and maximum intensities, common values are MMP, PEAK power, 5 min power & 20 min power
Torque: A muscles ability to generate high levels of force very quickly, important for very explosive efforts
VO2
Lactate Profiling
Threshold
Efficiency Assessment
Power Generation
Torque
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Aerobic vs Anaerobic Energy Production
Aerobic: Utilises O2 in the
production of energy Derives energy from
glucose (glycogen) Fats & Protein
Results in complete glucose breakdown and NO lactic acid production
Burns fuel relatively slowly
Relies strongly on blood delivery of O2
Contributes energy during low moderate & high intensity efforts
Anaerobic Produces energy
without O2 Derives energy ONLY
from glucose Results in incomplete
breakdown of glucose = lactic acid production
Burns fuel quickly = fatigue
No reliance on blood delivery of O2
Contributes energy during low moderate & high intensity efforts
Shortness of breath
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Which Test is Best for Me?
VO2: Useful as a measure of potential & maximal rate of aerobic energy production.Threshold: Point of lactate accumulation in the muscles / bloodLactate Profile: Shows aerobic / anaerobic energy contributions & maximum sustainable cycling intensitiesEfficiency Assessments: Determines how effectively a rider applies force throughout the power stroke, shows left/right leg contribution & measures torque generationMMP: Maximum Anaerobic Power Test5MP: Maximum Aerobic Power TestFTP: Maximum 20 minute power
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Why Lactate Testing?Only direct measure of lactate kickpoint
Lactate accumulation is the primary cause of fatigue in athletes
Shows relative contribution of aerobic and anaerobic systems
Very accurate measure of both aerobic and anaerobic power
Enables measurement of lactate curve ABOVE kickpoint
Determines immediate conditioning priorities
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What will the lactate test show?Apart from how quickly you may be able to climb the Passo Dello Stelvio!
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What you will learn from your lactate profile assessment
Current aerobic power & efficiency Current anaerobic power & efficiency Rate of lactate production below kickpoint Your lactate kickpoint (threshold) Rate of lactate production above kickpoint Maximum sustainable exercise intensities (20 min & 1 hour)
Weaknesses in the current physiology Immediate training priorities Capacity, potential and race selection Endurance potential
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Why?
Energy Mix: Always both aerobic / anaerobic Higher lactate levels: what they mean Greater anaerobic reliance leads to more rapid fatigue Once lactate moves beyond kickpoint it will rise more
rapidly, causing fatigue All athletes reach their kickpoint somewhere between 4
and 5mmol/l, BUT the lactate levels above and below this point are just as important as the point itself
Once lactate levels reach 7.5-8.5 mmol/l fatigue is very rapid
Some athletes move from 4 → 7 mmol/l very quickly, others more slowly
Lactate levels below kickpoint are an indication of aerobic efficiency Max lactate levels show how “reliant” an athlete is on anaerobic
metabolism and indicate weak aerobic pathways.
How?
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A ComparisonCyclist A vs Cyclist BLactate levels during a profile assessment.
Lactate Analysis Showing Levels in Two Cyclists (mmol/kg)
Load in Watts / KG Cyclist A Cyclist B3 5min
1.1 2.3
3.5 5min 1.3 2.14 5min
1.8 2.7
4.5 5min 3.1 3.9 *5.0 5min 4.5 * 5.1 *5.2 3min
5.2 * 6.6
5.4 3min
6.4 8.9
5.6 3min
7.9 14.4 *5.8 3min
9.7 N/A
6.0 3min
12.8 * N/A
6.2 3min
N/A N/A
Note:Approx kickpointLevels below kickpointLevels above kickpointFatigue point
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Interpretation
Cyclist A produces less lactate below kickpoint: Stronger aerobic capacity & less reliance on anaerobic energy production
Both cyclists have similar lactate kickpoint: Between 4.5-5.2 Watts/Kg and would be able to sustain this intensity for an extended period of time.
Cyclist A demonstrates a slower lactate rise above kickpoint: Very strong aerobic power and ability to sustain above-kickpoint intensity for long periods
Cyclist B fatigues earlier than cyclist A: Cannot sustain test beyond 5.6W/kg compared to 6W/kg, despite similar lactate kickpoints.
Cyclist B has higher peak lactate level: Cyclist B has a greater reliance on anaerobic energy production, leading to rapid onset of fatigue and glycogen depletion.
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So what does it mean for training & racing?
Cyclist A Excellent aerobic efficiency so would move to; one short block for aerobic power, followed by one emphasising sustained P5/6 efforts and another prioritising anaerobic power
Will be successful in races / efforts where continuous high intensity riding is required, will excel in very hard and/or longer races.
Will be successful in races / efforts where continuous high intensity riding is required, will excel in very hard and/or longer races.
Cyclist B Requires two training
blocks; one for aerobic efficiency and another shorter one for building aerobic power
Will fatigue earlier in races (and training efforts) but will still excel in races where intensity is fairly controlled and races are not too long
Will experience minimal benefit from continuous and repetitive hard training sessions, cyclist A will cope well with this.
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What does BUBBA’S BIKELAB offer?
A comprehensive testing program including lactate profiling
Tests performed and interpreted by an experienced Exercise Physiologist who is also a cyclist
A test report that clearly identifies training priorities and key test outcomes – this advice can be shared with your coach
Training advice and race planning Services at reduced rates to Atom TR riders, QLD junior development squad members & In 2 Cycles social riders
Programs for riders who do not have access to coaching services
Information seminars and professional development workshops for cycling coaches, groups and clubs
A great cycling kit at cost price
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Other ServicesOffered by
BUBBA’S BIKELAB
Lactate Power TestingLactate Endurance TestingPhosphate Power & Decrement Test
Torque AssessmentFTP Assessment (20 min & 1 hour)5 min Aerobic Power AssessmentCycle Efficiency Assessment
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How to contact BUBBA’S BIKELAB
Email: [email protected]
Ph: 0416 051 380Drop in: Level 1, 20 Kortum Drive Burleigh Heads (above Jetts)
Grab a card at the conclusion of this presentation
Book a test today: see Brian at the conclusion of the presentation
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Fancy a New Kit?Available to order at cost price.$245 for jersey & bib shorts, all TOP QUALITY!
THE BIB SHORTS!
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The Jersey!