File - Bubbas Bikelab

Report
Physiological Assessment of Cyclists
Presented by Brian Cooke
Benefits, Applications & Background
BUBBA’S BIKELAB
Know your numbers –Train Smart, Race Hard
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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 Terminology
 Types of assessment
 Lactate testing explained
What we will
cover
 Some sample results
 What it all means
 Using test results for racing and training
 Booking tests
 Question time
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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Terminology
Aerobic:
A biological pathway that utilises O2 to produce
energy
Anaerobic:
A biological pathway that produces energy
without O2
Lactic Acid:
A bi-product of anaerobic energy production
Clearance:
Processes by which the body processes / removes
lactate as it is produced
Threshold:
Point at which the rate of lactate production
exceeds the body’s ability to remove / process it.
mmol/L:
Measure of blood lactate concentration
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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Types of
Physiological
Assessment
VO2
Lactate Profiling
Threshold
Efficiency Assessment
Power Generation
Torque
 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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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Aerobic vs
Anaerobic
Energy
Production
Aerobic:
Anaerobic
 Utilises O2 in the production
of energy
 Produces energy without O2
 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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
 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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VO2: Useful as a measure of potential & maximal rate of
aerobic energy production.
Threshold: Point of lactate accumulation in the muscles
/ blood
Which Test is
Best for Me?
Lactate Profile: Shows aerobic / anaerobic energy
contributions & maximum sustainable cycling intensities
Efficiency Assessments: Determines how effectively a
rider applies force throughout the power stroke, shows
left/right leg contribution & measures torque generation
MMP: Maximum Anaerobic Power Test
5MP: Maximum Aerobic Power Test
FTP: Maximum 20 minute power
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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What will the
lactate test
show?
Apart from how quickly you may
be able to climb the Passo Dello
Stelvio!
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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 Current aerobic power & efficiency
 Current anaerobic power & efficiency
 Rate of lactate production below kickpoint
What you will
learn from your
lactate profile
assessment
 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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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 Energy Mix: Always both aerobic / anaerobic
 Higher lactate levels: what they mean
 Greater anaerobic reliance leads to more rapid fatigue
Why?
 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
How?
 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.
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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Lactate Analysis Showing Levels in Two Cyclists (mmol/kg)
A Comparison
Load in Watts / KG
Cyclist A
Cyclist B
Cyclist A vs Cyclist B
Lactate levels during a
profile assessment.
3
5min
1.1
2.3
3.5
5min
1.3
2.1
4
5min
1.8
2.7
4.5
5min
3.1
3.9 *
5.0
5min
4.5 *
5.1 *
Levels below kickpoint
5.2
3min
5.2 *
6.6
Levels above kickpoint
5.4
3min
6.4
8.9
Fatigue point
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 kickpoint
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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 Cyclist A produces less lactate below kickpoint: Stronger
aerobic capacity & less reliance on anaerobic energy
production
 Both cyclists have similar lactate kickpoint: Between 4.55.2 Watts/Kg and would be able to sustain this intensity for
an extended period of time.
Interpretation
 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.
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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So what does
it mean for
training &
racing?
Cyclist A
Cyclist B
 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
 Requires two training blocks;
one for aerobic efficiency and
another shorter one for building
aerobic 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.
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
 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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 A comprehensive testing program including lactate
profiling
 Tests performed and interpreted by an experienced
Exercise Physiologist who is also a cyclist
What does
BUBBA’S
BIKELAB
offer?
 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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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 Lactate Power Testing
 Lactate Endurance Testing
Other Services
Offered by
BUBBA’S
BIKELAB
 Phosphate Power & Decrement Test
 Torque Assessment
 FTP Assessment (20 min & 1 hour)
 5 min Aerobic Power Assessment
 Cycle Efficiency Assessment
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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How to
contact
BUBBA’S
BIKELAB
Email: [email protected]
Ph: 0416 051 380
Drop 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
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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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!
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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The Jersey!
Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014
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