Sports Science for Cycling Transferring elite behaviours to

Sports Science for Cycling Transferring elite behaviours to your club ride Dr Max Nelson Lecture in Exercise and Sport Science University of South Australia

Overview About me Training plan basics Complimentary training Monitoring recovery Tapering

About me Sport Lover • • • Aerobic (cycling, running, rowing, swimming) Anaerobic (sprinting, powerlifting) Anything else Bachelor of Applied Science (Human Movement) – 2010 Bachelor of Health Science (Honours) – 2011 • Thesis title: Heart rate monitoring of fatigue status following chronic exercise training Doctor of Philosophy – 2017 • Thesis title: Monitoring post-exertional fatigue through the maximal rate of heart rate increase during submaximal exercise

About me Teacher first, researcher second • Lecturer in Exercise and Sport Science • Subjects coordinated: Exercise Delivery, Exercise Physiology, Professional Practice in Exercise Science Young career, wide experiences • • • High Performance Director, Uni. SA-Road Home Foundation ‘Invictus Pathway Program’ Consulting Sport Scientist, Australian Invictus Games Team Healthy and clinical populations Footballers (AFL/Soccer) Cyclists (road/track) Runners

Training plan basics The worst thing you can do

Training plan basics Any training plan is better than none Might help to start with establishing your goal Within a plan, need to consider: • • Quality sessions Quantity sessions Recovery/rest days Complimentary/cross training

Training plan basics Load The *next* worst thing you can do 1 2 3 4 5 Week 6 7 8

Training plan basics Good training programs follow ‘cycles’ • Mircocycle – 7 -10 days Most relevant to amateur cyclists • Mesocycle – 4 -6 weeks • Macrocycle – 3 -12 months (competition/season dependant) We benefit from training the most when using overload and recovery together

Training plan basics Performance Training Recovery

Training plan basics Info Performance Training Recovery

Training plan basics Training load Mesocycle Micro 4 Micro 3 Micro 2 Micro 5 Micro 1 Training weeks

Training plan basics Meso 2 Meso 1 Meso 3 X Training Load Green = Training load Red = Performance Competition Training Weeks

Training plan basics Meso 2 Meso 1 Meso 3 X Training Load Green = Training load Red = Performance Competition Training Weeks

Training plan basics Monitoring load • Need to quantify the stimulus you are exposed to • Can’t plan accordingly without it • Methods for monitoring load • Duration • Distance • Training Stress Score (etc) • Need to consider acute and chronic elements (acute: chronic ratio)

Training plan basics What to include when training for performance? Key factors • • Mechanical efficiency Peak Power* Lactate threshold VO 2 max*

Training plan basics Peak power, lactate threshold and VO 2 max all benefit greatly from high intensity work • • • Consider interval training to benefit all three parameters e. g. greatest VO 2 max improvements shown in multiple studies by using intervals of 3 x 8 of 20: 20 @ 120% maximal aerobic power (MAP) (~5 min power) Intervals are a great way to get ‘quality’ into your program Volume is also important • Long, comfortable rides are a key feature of effective cycling programs • ‘Need to get time on the bike’ • Long rides can ensure ‘quantity’ within a training program

Complimentary training Common questions around alternative training modalities to assist cycling performance In the end, specificity matters • Cycling best for cycling • Running best for running • Etc • Cross training still useful to enhance/maintain cycling performance • Particularly true for energy system utilisation • Can train aerobic and anaerobic systems effectively using cross-training • Cross-training high intesnity intervals highly effective

Complimentary training Resistance training and cycling performance Does concurrent resistance training (RT) and endurance training benefit performance? YES – unequivocally RT effective for cycling power and endurance • Particularly effective for power adaptations (specificity)

Complimentary training Have had numerous clients concerned that RT will negatively impact on endurance performance (weight gain, muscle fatigue main concerns) 2018 review: “Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis” Key Points • Athletes from all sports ↑ performance due to RT • Maximal strength closely linked to endurance performance • Main benefit = improvements in mechanical efficiency • No changes in body mass when properly programmed = VO 2 max maintained • Endurance BEFORE resistance more beneficial to endurance performance • RT will ↓ performance acutely so need to plan accordingly

Monitoring Recovery Understanding recovery/fatigue levels or ‘readiness to perform’ key aspect of all training programs Often overlooked, resulting in sub-optimal adaptations Performance Training Recovery

Monitoring Recovery Proper monitoring of recovery assesses recovery/fatigue in five domains • External Load • Need to have an understanding of how much work you have done • Spikes in training volume need to be supplemented with appropriate recovery to allow for adaptation and avoid injury/overtraining • Common methods include duration, distance, training stress

Monitoring Recovery Proper monitoring of recovery assesses recovery/fatigue in five domains • Internal Load • Need to know what your internal physiology (e. g. cardiovascular system) has been exposed to/how hard it has been working • Commonly assessed using training impulse (TRIMP) • Widely used/incoroporated into Strava/Training. Peaks models

Monitoring Recovery Proper monitoring of recovery assesses recovery/fatigue in five domains • Performance • Simple method of establishing recovery/fatigue status is to use simple performance tests • Usually neuromuscular (e. g. vert jump, groin squeeze, 6 sec sprint) • If performance is down on this, overall performance usually follows

Monitoring Recovery Proper monitoring of recovery assesses recovery/fatigue in five domains • Wellness • Psychological state good indicator of training status • Listen to your body/brain • Make sure to contextualise changes – is it due to training or life?

Monitoring Recovery Proper monitoring of recovery assesses recovery/fatigue in five domains • Physiology • How is internal physiology responding to training? • Changes in physiological function can indicate excessive fatigue • Commonly assessed via heart rate – lots of options

Monitoring Recovery Resting HR Maximal HR HR Recovery HR Variability HR HR acceleration Time Rest Exercise Recovery

Monitoring Recovery Resting HR Maximal HR HR Recovery HR Variability HR HR acceleration Time Rest Exercise Recovery

Monitoring Recovery Resting HR Maximal HR HR Recovery HR Variability HR HR acceleration Time Rest Exercise Recovery

Monitoring Recovery Resting HR Maximal HR HR Recovery HR Variability HR HR acceleration Time Rest Exercise Recovery

Monitoring Recovery R Resting HR R 845 ms R 812 ms Maximal HR HR Recovery HR Variability HR acceleration T P Q S

Monitoring Recovery Resting HR Maximal HR HR Recovery HR Variability HR HR acceleration Time Rest Exercise Recovery

Tapering A structured reduction in training volume for a set amount of time prior to competing in an event More or less - a formalized recovery training program to increase performance just before an event • Higher gains in performance can be expected when you train at a higher intensity prior to beginning your taper period • Tapering allows our body to • Recover from any muscle damage, • Replenish muscle glycogen stores, • Rectify underlying issues resulting from high intensity/volumes of training

Training Load Tapering Training Weeks

Tapering Evidence based recommendations • Training intensity should be maintained • Training frequency does not need to change • Anecdotal evidence suggests it helps, but in the literature it makes no difference • Training volume should decrease by 40 -60% • e. g. 10 hrs should become 4 -6 • Taper should have a duration of 8 -14 days • Shorter may not remove fatigue • Longer starts to detrain • Shorter (4 -5 days) for explosive events (e. g. track) may be appropriate Credit: ylmsportscience. com

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