Athletes are always looking for ways to improve their performance. One of the easiest ways is to look at your nutritional intake during exercise. Research has shown that during prolonged exercise lasting longer than 45 minutes (most cycling events) carbohydrate intake in addition to water will improve performance. Carbohydrates are the leading source of energy for your muscles and are stored in your muscles and liver as glycogen. However, the amount of glycogen stored in your body will only provide energy for around 2 hours in a well trained athlete. By supplementing your body with additional carbohydrates in the form of carbohydrate rich drinks, you will be able to maintain a higher intensity for a longer duration.
Things to consider:
Amount of carbohydrates:
Your body is only able to oxidize (or use) a certain amount of carbohydrates per hour. Studies have shown this amount to be around 60-70 grams per hour. By taking in a carbohydrate mixed drink with 60-70 grams of carbohydrates per hour, you present your body with an opportunity to spare the precious stored glycogen. In addition to this you will be able to maintain a higher intensity for a longer period of time and race faster.
Type of Carbohydrate:
The best way to get the most out of the carbohydrates you take in is to find a drink that has a combination of two to three different types of carbohydrates (i.e. glucose and fructose, maltodextrin and fructose, etc.). One study showed that by combining glucose and fructose together athletes were able to oxidize a larger percentage of carbohydrates compared to athletes consuming only glucose. What this means to you is that you will be able to spare a larger amount of stored glycogen and potentially last longer than other athletes strictly consuming glucose as a source of glycogen.
Possible Negative Effects of Too High Concentration of Carbohydrates:
More is not always better. Try to stick with a 7% or lower concentration of carbohydrates to water solution(7 grams / 100 ml or 16.3 grams / 8 oz). When you go higher then this you run into the potential problem of excess carbohydrate buildup in your stomach. This can lead to GI problems including nausua, vomiting, and diarrhea just to name a few. These problems will lead to a decrease rather then increase in performance.
By: Drew Edsall
4/29/08
Education for Injury Prevention
Most sports-related injuries are preventable. Conduct a proper warm-up and when you feel pain contact someone to talk about it. BCCyclists was set up as a method for young athletes to have a source of information to assist them in their athlete goals. Mentors are always welcome to create bonds with the cyclist so they can feel free to call and discuss not only injury prevention and treatment, but all aspects of preparing for the big race. The most common injury would most likely be:
Tendinitis - an inflammation of the tendon caused by overuse of a joint. It is commonly found in knees of cyclists.
Whenever a sharp or sudden pain is felt during an athletic activity, stop the hard effort and get treatment (as simple as ice on the area and take an anti inflammatory medication) if the pain persists. If ignored, a mild injury can become serious. For example untreated tendinitis can lead to a torn tendon, a much more complicated injury that will sideline you for weeks.
Neck Pain – Long hours in the saddle with a poor bike fit. If your having problems give me or someone a call.
Prepare for exercise/activities - Understand what muscle groups will be used and slowly start conditioning them.
Stretch muscles before exercising - Muscles and joints need to warm up before strenuous activity. Also cool down appropriately.
Use the proper equipment – Bike fit, shoes, saddle height, etc.
Don't force the body - If an activity doesn't feel comfortable, it may be due to an improper technique. Consult with a coach or mentor when needed. And consider limiting exercise when injured or sick.
Easy does it – Listen to your body. There are times backing off is the best approach.
Rest days and down time - At least once a week to every 10 days, give the body a rest.
Tendinitis - an inflammation of the tendon caused by overuse of a joint. It is commonly found in knees of cyclists.
Whenever a sharp or sudden pain is felt during an athletic activity, stop the hard effort and get treatment (as simple as ice on the area and take an anti inflammatory medication) if the pain persists. If ignored, a mild injury can become serious. For example untreated tendinitis can lead to a torn tendon, a much more complicated injury that will sideline you for weeks.
Neck Pain – Long hours in the saddle with a poor bike fit. If your having problems give me or someone a call.
Prepare for exercise/activities - Understand what muscle groups will be used and slowly start conditioning them.
Stretch muscles before exercising - Muscles and joints need to warm up before strenuous activity. Also cool down appropriately.
Use the proper equipment – Bike fit, shoes, saddle height, etc.
Don't force the body - If an activity doesn't feel comfortable, it may be due to an improper technique. Consult with a coach or mentor when needed. And consider limiting exercise when injured or sick.
Easy does it – Listen to your body. There are times backing off is the best approach.
Rest days and down time - At least once a week to every 10 days, give the body a rest.
4/14/08
Coached vs. Self Coached
As I am readying my athletes for the upcoming season I'm often asked about my coaching approach
and ideas. In my opinion, there are two fundamental types of athletes: those that prefer to concentrate
solely on training; and those that want control of their program. The later being a self-coached athlete,
and the former being a humble student. The uniqueness of these two types of athletes allow them to
focus on different aspects of their own development yet satisfying the mental requirements involved in
a focused and structured training program. Both are equally effective, its more or less a matter of
personality.
Common pitfalls associated with these two types of coaching:
Self Coached:
1. Underestimation of the mental skills and knowledge required on Race day.
I've seen this happen to myself and many other experienced athletes on the big day. Everything
is in check, HRM has new batteries, water bottles prepared, food schedule laid out, and
countless hours of training in the bank... yet we've never rehearsed “how” we are putting the
plan to action.
2. B urn-Out
With information being readily available these days, and event promoters trying to maximize
exposure by getting dates out early we run the risk of mental breakdown, overtraining, and the
dreaded burn-out before the event even takes place.
3. A ppropriate Intensity
The combination of volume and intensity is what makes a training session difficult, not the
volume or intensity alone. Often these are considered independently of each other when they
should be considered together.
Coached:
1. I mproper Bio-mechanics
This can include pedal stroke, bike fit, and weight training. Injuries develop from overuse
and/or improper bio-mechanics. We must correct the mechanics before the body can repair
itself. Even with close supervision from a Coach this area is often overlooked.
2. P erceived Effort
A steady ride is not necessarily hard, and a 4hr ride may not challenge you either, however, a
4hr steady ride will challenge most athletes. Communication between Coach and Athlete often
breaks down here.
3. S cheduling
Life in general is a balancing act, and time contraints are always an issue. This part of the game
is largely up to the athelete however a fair amount of patience is required for success.
The primary role for a self-coached athelete is time management. Furthermore, applying the
appropriate amount of intensity vs volume to avoid burnout while being prepared for the big day.
Coached atheletes often over-estimate the amount of supervision they receive and will under-estimate
the importance of bike fitting, and keeping a simply diary. The coached athlete is not immune to some
of the short falls of the self coached athlete, or vice versa, rather the two personalities offer different
approaches to solving these problems. Which type are you?
Call Matt Goforth @ On Your Mark
Performance Center to find out – 561.694.6090 or www.oymbike.com
and ideas. In my opinion, there are two fundamental types of athletes: those that prefer to concentrate
solely on training; and those that want control of their program. The later being a self-coached athlete,
and the former being a humble student. The uniqueness of these two types of athletes allow them to
focus on different aspects of their own development yet satisfying the mental requirements involved in
a focused and structured training program. Both are equally effective, its more or less a matter of
personality.
Common pitfalls associated with these two types of coaching:
Self Coached:
1. Underestimation of the mental skills and knowledge required on Race day.
I've seen this happen to myself and many other experienced athletes on the big day. Everything
is in check, HRM has new batteries, water bottles prepared, food schedule laid out, and
countless hours of training in the bank... yet we've never rehearsed “how” we are putting the
plan to action.
2. B urn-Out
With information being readily available these days, and event promoters trying to maximize
exposure by getting dates out early we run the risk of mental breakdown, overtraining, and the
dreaded burn-out before the event even takes place.
3. A ppropriate Intensity
The combination of volume and intensity is what makes a training session difficult, not the
volume or intensity alone. Often these are considered independently of each other when they
should be considered together.
Coached:
1. I mproper Bio-mechanics
This can include pedal stroke, bike fit, and weight training. Injuries develop from overuse
and/or improper bio-mechanics. We must correct the mechanics before the body can repair
itself. Even with close supervision from a Coach this area is often overlooked.
2. P erceived Effort
A steady ride is not necessarily hard, and a 4hr ride may not challenge you either, however, a
4hr steady ride will challenge most athletes. Communication between Coach and Athlete often
breaks down here.
3. S cheduling
Life in general is a balancing act, and time contraints are always an issue. This part of the game
is largely up to the athelete however a fair amount of patience is required for success.
The primary role for a self-coached athelete is time management. Furthermore, applying the
appropriate amount of intensity vs volume to avoid burnout while being prepared for the big day.
Coached atheletes often over-estimate the amount of supervision they receive and will under-estimate
the importance of bike fitting, and keeping a simply diary. The coached athlete is not immune to some
of the short falls of the self coached athlete, or vice versa, rather the two personalities offer different
approaches to solving these problems. Which type are you?
Call Matt Goforth @ On Your Mark
Performance Center to find out – 561.694.6090 or www.oymbike.com
3/1/08
Training with Heart Rate as a Measure of Intensity
When setting up a training plan, one of the key elements to look into is the intensity of your workouts. Training at the proper intensity will make you faster. However, it’s important to understand the different intensities and how to use them in training.
There are three ways to measure intensity: heart rate (HR), rate of perceived exertion (RPE), and power. For the purposes of this article, only HR will be discussed. HR is a direct measure of how many times your heart beats per minute. As the intensity increases, your body requires more oxygen and nutrients to keep it going. Your body responds by increasing your HR to pump more oxygen and nutrient saturated blood.
To properly use HR to measure intensity, there must be an understanding of your current fitness level. The best measurement of the fitness level for endurance athletes is lactate threshold (LT). The lactate threshold is the point where more lactate is produced then can be removed or reused. This results in an increase in lactate in your body that continues to rise unless you lower your intensity. This point is crucial because once you go over it, lactate begins to accumulate and your body eventually shuts down. However, staying just under your LT, you can ride for much longer. Many of the riders in the Time-Trial stages of the Tour de France are typically hovering right at or above their LT. They know exactly where that level is and how long they can hold it. A properly designed training plan will involve testing and constant evaluation of where this LT is throughout the year. Ultimately, the higher your power at LT, the faster you will go.
Finding your HR at LT is the next step in determining the intensity of your training. This involves testing. There are several ways to measure this level. One is to hire a coach/professional and have it tested. A coach/professional typically charges around $100.00 per test, but he/she can provide invaluable information in regard to your current fitness level. The second method is a field test. This test involves a 30-minute time trial on a relatively out-and-back course. The field test should include the following:
• A solid warm up for a minimum of 20 minutes.
• An out-and-back, 30-minute time trial on a flat road(10-minutes within the Time Trial, push the button that starts a new interval)
At the end of the TT, record your average HR for the last 20 minutes. The average HR for the last 20 minutes is a good estimate of where your lactate threshold HR is.
Now that you have determined your HR at LT, you need to determine your zones. Plug your lactate threshold heart rate into the following chart to determine your zones:
Training Zones % of LT Lower % of LT Higher
1 Active Recovery <80%
2 Endurance 80% 89%
3 Tempo 90% 93%
4 Sub-Threshold 94% 99%
5a Supra-Threshold 100% 102%
5b Aerobic Capacity 103% 105%
5c Anaerobic Capacity >105%
Zone 1 Active Recovery: When training in zone 1, you ride at a very easy pace, too easy for many cyclists, which is why many tend to neglect this zone. After a stressful workout, it is important to fully recover as soon as possible. The faster you recover, the sooner you will be able to do another intense workout and the faster you will improve. Training in Zone 1 will result in the release of growth hormone and will increase circulation of blood throughout the body. Both are very important in removing toxins from the body and rebuilding muscles. However, keeping your training in Zone 1 on rest and recovery days is crucial. Going higher will result in more stress on your body and possibly insufficient recovery.
Zone 2 Endurance: For the endurance athlete, zone 2 is where majority of your training should occur. This zone maximally stresses your Slow Twitch (ST) muscle fibers, the muscles responsible for most of your power and energy for exercise lasting longer than 4 minutes. In addition to working your ST fibers, training in zone 2 will result in your body’s ability to burn more fat and less carbohydrates at higher intensities. This is crucial because as your body loses glycogen, or the stored form of carbohydrates, it becomes less and less efficient. It is important to note that training at this intensity maximally overloads the ST fibers, and training at higher intensities will not be as beneficial for that purpose.
Zone 3 Tempo: Zone 3 is a brisk pace that is neither hard nor easy. Typically, cyclists like to stay in this zone during group rides. It feels relatively fast, but is slow enough to have a conversation and still ride comfortably. Training in this zone should be minimal. This zone is too high to maximally stress your ST fibers and too slow to build your lactate threshold. Often times it is used to prepare yourself for higher intensity workouts early in the year
Zone 4 Sub-Threshold: Training in zone 4 will result in the most bang for your buck. Zone 4 training specifically targets improvement s in your LT. You are teaching your body to remove more lactic acid and produce less at a given output. At this intensity your body is removing lactic acid faster than it is being produced, which allows you to ride at this intensity for a long period of time prior to being forced to stop. If you increase the intensity to zone 5 or higher, lactic acid will begin to accumulate and eventually force you to stop. In addition to this, training at higher intensities will require longer recovery periods between workouts. This is why it is very important to include interval training at zone 4. Typically, you can sustain an interval for about 20-60 minutes at the lower end of zone 4 and can hold a steady pace for about 12-30 minutes at the higher end of zone 4. A good part of your training should involve training in zone 4, but remember, more is not always better. It is crucial to schedule enough recovery time between workouts and blocks of training, especially when you begin training in zones 4 and higher.
Zone 5a Supra-Threshold: When you are training in zone 5, lactic acid is slowly beginning to accumulate in the body. In most Time Trials that are around 40k, you will be hovering right around this zone. Training in this zone will increase your body’s ability to tolerate lactic acid. More specifically, you will be able to continually produce power and speed with more lactic acid in your system.
Zone 5b Aerobic Capacity: Training at this intensity can be a very effective tool to increase your endurance performance. This training also requires very little time. But, training at this intensity also requires a lot of rest and recovery between workouts. Without the proper recovery, you run the risk of overtraining, resulting in decreased performance. It requires around 48-72 hours of recovery between interval workouts of this level. The types of intervals range from 1-6 minutes and have periods of equal to double the amount of recovery time between them. Be careful when training at this level. It can be very useful, but it can easily send you over the edge.
Zone 5c Anaerobic Capacity: Training in Zone 5c involves very short bursts of high-speed training. The benefits result in improved performance above your aerobic capacity. Situations such as sprints and mass starts in mountain biking are both examples of where this type of training may benefit you. In addition, training at this intensity will result in improved efficiency and economy of work, resulting in less wasted energy. Once again, this intensity requires sufficient recovery prior to your next important workout.
To sum things up: Training with intensity is one of the most important aspects of a training plan. With a well-designed training plan, you will see continuous improvements throughout the year, and your race results will dramatically improve. However, it is also very important to remember that, although intensity is very important, a proper training plan involves not only the right intensity but also the right amount of volume and frequency of training.
Stay tuned for my next article, which will talk about being mentally prepared for training and racing.
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