Basics Of Cycling Physiology And Training

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BasicsBa ofCycling Trainingwww.CyclesportCoaching.comnDavid ErtlUSA Cycling Level 1 Coachwww.CyclesportCoaching.com0

www.CyclesportCoaching.comDisclaimerThis e-book is intended to inform the reader of the basics of a cycling fitness program.Training methods outlined herein should not be adopted without consultation with yourhealth professional. Use of this information herein is at the sole choice and risk of thereader. The author is neither responsible for, nor liable for any harm or injury resultingfrom, the use of the information described herein.About the AuthorCoach David Ertl has been riding and racing bikes practically all his life. He began riding at age5, began competing in 1973, and he continues to compete as a Master’s athlete to this day.David became a certified coach with USA Cycling in 2002. In 2004 he became a CertifiedPersonal Trainer with the National Strength and Conditioning Association (NSCA) and in 2007obtained the highest coaching level offered by USA Cycling, Level 1. David coaches individualcyclists as well as two teams, the Des Moines Cycle Club Race Team and the Iowa Chapter of theJDRF Ride to Cure Diabetes Team. In addition to personal coaching, David also provides onlinetraining plans and information, including 15 week and annual training plans for recreational andcompetitive cyclists and triathletes. Learn more about his background and coaching programs atwww.CyclesportCoaching.com .He has written three book : ‘101 Cycling Workouts’, ‘Training For Busy Cyclists’, and ‘IndoorTraining for Cyclists’, which are available online at www.CyclesportCoaching.com.He and his wife, Angie, own the 24/7 X-Press Fitness Center and Pilates Studio in Des Moines,Iowa. He and his family ride and reside in Waukee, Iowa.He can be reached at Coach@CyclesportCoaching.com .www.CyclesportCoaching.comi

www.CyclesportCoaching.comForwardThis e-booklet is a short but concise summary of the basic ideas behind the creation of astructured, periodized cycling training plan. It discusses the capabilities andphysiological systems required by road cyclists to perform in all aspects of the sport, andgives a sampling of workouts and what they are intended to improve. There’s a lotmore to it than just ‘riding your bike’. This e-book will help you understand the theorybehind a structured training plan, to either help you design one on your own, or if youwork with a coach to help you better understand what the coach is trying to accomplishand how.If you are interested in learning more about how to train efficiently and effectively,check out the pre-built training plans, eBooks, and other resources available atwww.CyclesportCoaching.com .Please feel free to pass this eBook along to your cycling friends.Don’t just ride your bike, Train!--David Ertlii

www.CyclesportCoaching.comBasics of Cycling TrainingBicycle racing demands a wide range of physiological capabilities, from being able to ride atrace pace for hours and then finish with a sprint at full speed, to be able to climb long andshort hills, to accelerating anaerobically several times per mile in a criterium. Unlike cycling,many endurance sports do not require the extremes in physiological capabilities (e.g.marathoners don’t need a fast sprint). Because cycling requires such a wide range ofcapabilities, it is a challenge to develop a training plan that prepares a cyclist for all aspectsadequately.Cyclists ultimately need well developed Cycling Proficiencies. These are supported by PhysiologicalCapabilities, which in turn are supported by Physiological Systems. To improve these physiologicalsystems requires developing Training Adaptations which in turn determine the type of TrainingSessions required.Cycling Proficiencies Physiological Capabilities Physiological Systems Training Adaptations Training SessionsA. Cycling ProficienciesLet’s start by looking at the required cycling proficiencies required by an all-around road cyclist.Those discussed here include only the physiological proficiencies, not skills, tactics, or mentalproficiencies, which are also required for success. The main ones include:-SprintingClimbing (long mountains and short hills)Time trialingAttacking/chasing breaks/accelerationsMulti-hour road racing1

www.CyclesportCoaching.comB. Physiological CapabilitiesTo support these cycling proficiencies, there are several physiological capabilities that are calledupon to provide the required output. These can be categorized in three general ways. Every formof cycling is some combination of strength, endurance, and level of intensity. Intensity level isdescribed and measured in several ways (% of maximum heart rate; % of V02 max; heart rate zones1-5; % of Lactate Threshold; watts; relative perceived exertion (RPE) values 1-20).CYCLING STRENGTH x ENDURANCE x INTENSITYThe combination of these three capabilities is different for each of the cycling proficiencies. Timetrialing is a rather equal combination of strength, endurance, and level of intensity. Sprintingrequires maximum intensity and strength but no endurance. Chasing down a break requires a fairlyhigh intensity level (anaerobic) with limited endurance.The following diagram shows how these cycling proficiencies fit into the three major physiologicalcapabilities. Each of these types of cycling types requires a different combination of the threephysiologies. Note that there is not a type of cycling that requires high strength at an aerobic pace(upper left), just as there are no types that require high endurance and anaerobic conditions (lowerright). These pairs of capabilities don’t go together.Understanding this chart will allow you to think about the three sets of physiologicalcapabilities you need to develop.2

www.CyclesportCoaching.comLow Intensity(Aerobic)Road RacesLong HillsLong Time Trials(L.T.)StrengthMed HillsShort Time TrialsCriteriumsAttacks and BreaksShort HillsSprintingHigh Intensity(Anaerobic)3Endurance

www.CyclesportCoaching.comC. Physiological SystemsBehind the physiological capabilities are physiological systems that explain the basis for being able toperform cycling activities as well as explain how exercise improves the physiological capabilities. Toperform in cycling, the body has three major physiological systems to support the exercise. These arethe Cardiovascular, Energy and Muscular systems.Types of physiological systems:I.II.III.Energy SystemsCardiovascular SystemMuscular SystemI. Types of Energy Systems:-Creatine-Phosphate (10-15 second efforts)Anaerobic (30 seconds to two minutes)Aerobic (long efforts 4 min to hours)II. Cardiovascular System:Maximum Heart Rate (MHR) is the highest rate your heart is capable of beating under the maximumexertion.Lactate Threshold (LT) or Anaerobic Threshold (AT) is the heart rate at which you begin to accumulatelactic acid in your muscles – where anaerobic energy production surpasses aerobic. It is the rate atwhich the effort is no longer sustainable for long periods of time. This generally occurs at 85-92% ofMHR. Various cycling coaches use different zones. I use six and they are listed below, and are basedon percentage of your anaerobic or lactate threshold.Heart Rate Zones:Zone 1 Recovery ( 71% of AT) – uses the aerobic systemZone 2 Endurance (72-81% of AT) – uses the aerobic systemZone 3 Tempo Pace (82-91% of AT) – uses mainly aerobicsystemZone 4 Threshold Pace ( 92-102% of AT) – uses mainly aerobicsystem with some anaerobic systemZone 5 Anaerobic Pace (103-110% of AT) – covers zone where aerobicconverts to the anaerobic system.Zone 6 Maximum aerobic capacity (Too short to record HR) – anaerobic and CPsystems4

www.CyclesportCoaching.comYour cardiovascular output can also be measured with power if you use a power meter on your bike.Similar to heart rate, there are also power zones. My six zones are shown here for power, and arebased on those of Hunter Allen and Andrew Coggan.Power Zones:Zone 1 Recovery ( 55% of TP) – uses the aerobic systemZone 2 Endurance (56-75% of TP) – uses the aerobic systemZone 3 Tempo Pace (76-90% of TP) – uses mainly aerobicsystemZone 4 Threshold Pace ( 91-105% of TP) – uses mainly aerobicsystem with some anaerobic systemZone 5 Anaerobic Pace(106-120% of TP) – covers zone where aerobicconverts to the anaerobic system.Zone 6 Maximum capacity (V02 Max) ( 120% of TP) – anaerobic and CPsystemsHow to estimate your AT or TP:AT and TP is the maximum sustainable pace you can maintain during a time trial effort that lasts aboutan hour. However, it’s possible to estimate this heart rate or power from a shorter 20 min time trialeffort. Find a road that is relatively level and free of traffic and intersections. You may need to find aroad that’s about 5 miles and do an ‘out and back’ course to get your 20 min test done. Alternately,you can do this on an indoor trainer. In some ways this gives you a more repeatable result as you don’thave the weather and traffic variables. Warm up thoroughly, then begin the 20 minute time trial. Rideas hard as you can at a pace you can maintain for the full 20 minutes. There is a fine line betweengoing out too fast and not pushing yourself hard enough. You may need to do a few of these beforeyou figure out your sustainable pace. Record your heart rate and/or power toward the end of the 20min. Do not accelerate or sprint at the end. What we are after is your sustainable heart rate orpower. If you have a computer that allows you, take the average heart rate or power for the last 5minutes of the effort.The pace you can maintain for 20 min is slightly faster than the pace you can maintain for an hour. Sotake your heart rate or power from this 20 minute test and multiply by 0.95 to arrive at yoursustainable pace, which is your estimated Anaerobic Threshold (AT) or Threshold Power (PT). Use thisvalue to estimate your own zones as described above or using the table below.These power threshold zones and method for determining them are based on those advocated by Allenand Coggan in their book, ‘Training and Racing with a Power Meter’.5

www.CyclesportCoaching.comUse this chart below to identify your zones based on your own AT and TP values obtained from your test:Heart Rate Training ZonesAnaerobicMaxEffortZone 4Zone 5Zone 6121-134135-143 143125-139140-149 149116-129130-144145-154 154104-119120-133134-149150-160 160 108108-123124-138139-155156-165 165155 112112-127128-143144-160161-171 171160 115115-131132-147148-165166-176 176165 119119-135136-152153-170171-182 182170 122122-139140-156157-175176-187 187175 126127-144145-161162-180181-193 193180 130130-148149-166167-185186-198 198185 133133-152153-170171-191192-204 204190 137137-156157-175176-196197-209 209195 140140-160161-179180-201202-215 215RecoveryEnduranceTempoA.T. HeartRate(Beat/Min)Zone 1Zone 2Zone 3130 9494-107108-120135 9797-111112-124140 101101-115145 104150ThresholdPower Training fortThresholdPower(Watts)Zone 1Zone 2Zone 3Zone 4Zone 5Zone 6200 110110-150151-182183-212213-240 240210 116116-158159-191192-223224-252 252220 121121-165166-200201-233234-264 264230 127127-173174-209210-244245-276 276240 132132-180181-218219-254255-288 288250 138138-188189-228229-265266-300 300260 143143-195196-237238-276277-312 312270 149149-203204-246247-286287-324 324280 154154-210211-255256-297298-336 336290 160160-218219-264265-307308-348 348300 165165-225226-273274-318319-360 360310 171171-233234-282283-329330-372 372320 176176-240241-291292-339340-384 384330 182182-248249-300301-350351-396 3966

www.CyclesportCoaching.comIf you don’t have a heart rate monitor or power meter, it would be a good idea to consider getting oneso that you can train with more specificity, but you can also train based on how you feel, or usingperceived exertion. The Rating of Perceived Exertion (RPE) is useful to judge your effort when youdon’t have a heart rate monitor or power meter. Even if you do have these gadgets, it’s still useful tounderstand how your body feels at these different intensities. RPE has traditionally used a 6-20 scale,but I am using the modified 1-10 scale as it is easier to remember. It is a subjective measure but onceyou get experience with it, you can quickly tell your RPE value. Here is the description of RPE:0 No effort (coasting)1 Very light (Zone 1)2 Light3 Moderate (Zone 2)4 5 Somewhat hard (Zone 3)6 7 Hard effort (Zone 4)8 9 Very Hard (Zone 5)10 Maximal exertion (Zone 6)III. Muscular Systems:Strength ability to exert a force to overcome resistanceEndurance ability to pedal over a prolonged timeSpeed ability to pedal quicklyPower Work / Time; ability to exert sustained force for a period of timeThe combination of these four muscular systems will contribute to success in cycling.D. Training AdaptationsTraining is aimed at improving one or more of the three physiological systems. These include thefollowing responses:Energy System responses:-Mitochondria densityFat burning enzymesLactic acid toleranceCardiovascular responses:-Blood volumeHeart stroke volume7

www.CyclesportCoaching.com-Red blood cell contentCapillary densitylung/diaphragm capacityMuscular System responses:-Muscle massMuscle fiber IIb shift to IIaMuscle strengthNeuromuscular adaptation8

www.CyclesportCoaching.comE. Training Plans and SessionsTraining plans need to be developed to stress the various physiological systems to bring about thedesired training responses. Periodization is the segmentation of a period of time into smaller periodsof time, each of which has a specific purpose training. The overall training plan should be based on theyear-long plan, called a Macrocycle. This macrocycle is divided into shorter periods of training calledMesocycles, lasting from 4 to 12 weeks in duration. There are one or more Microcycles within amesocycle, each typically a week in duration. Within each microcycle are a series of Training Sessions.Each training session has a specific purpose to stress or recover one or more physiological systems.Macrocycle: Typically a 12 month period covering the training and competition season.Mesocycles:Transition the rest and recovery phase after a season or racing periodFoundation begin conditioning for the upcoming season, develop off-season strengthBase the aerobic endurance phase – getting your body used to long hours in the saddleBuild increased aerobic and anaerobic capacity through intensive workoutsPeak specific workouts to prepare for events, includes a taper periodRace the event or series of closely occurring events for which you are focusingThe Build-Peak-Race mesocycles will be repeated 2-3 times per macrocycle.The various physiological systems are trained at varying times during the macrocycle.The following is a rough guide to when each of these systems are nBaseBuildPeakRaceTransition9AnaerobicSpeed

www.CyclesportCoaching.comExamples of Mesocycles through the macrocycle:Transition Phase: October through early NovemberCross-train – run, mountain bike, hike, play basketball, swim, start weight training program.Continue to train the aerobic and strength systems, but in a less structured, fun way. Giveyour mind as well as your body a break.Foundation Phase: November through DecemberPrepare the body for the heavy training load coming in the Base phase.Begin more intense weight training sessions, become more specific in cyclingworkouts rather than cross-training. Work on strength endurance during this phase.Base Phase: December through FebruaryBegin building an endurance base. Continue to train the muscular and aerobic systems. Thisphase trains the aerobic and muscular systems to take on the stresses of the Build and Racephases. Continue to work on strength endurance.Build Phase: March through April (repeated again one or two times during season)Begin doing intensive training (intervals, hills, sprints, time trials). This is the mostintense phase with the most physiological systems being trained. Overload is theintent here so built-in rest periods are essential.Peak Phase: Two weeks prior to key race periods.A two week period prior to the Priority A races during the season. There may be 2or 3 peak periods in a given macrocycle (year). This period reduces volume of training whilecontinuing to maintain intensity: strength, speed, and power. This period ends with a few daysof taper before the big event(s).Race Phase: 2-3 peak races targeted for the yearThe race phase is typically a week, no more than two, where you are aiming for peakperformance and which your entire season is focused. There may be 2 or 3 such race peaks in agiven macrocycle (year).Mid-season Transition: Week following Race PhaseUp to one week of recovery rides following a peak race period in mid-season. The purposehere is to recover and rejuvenate both mentally and physically following an intense build,peak, and race period. The last transition phase of the season is longer and becomes the ‘offseason’.10

www.CyclesportCoaching.comMicrocycles are short (one week) periods of training within a mesocycle.Examples of microcycles with training sessions:Summer:Monday: Recovery day – spin for 45 minTuesday: 6 all-out sprints in zone 5Wednesday: Endurance – zones 2-3 for 2.5 hoursThursday: Hill intervalsFriday: Recovery – day off bikeSaturday: 1 hour race prep with some spin-upsSunday: 40 mile road raceWinter:Monday: Recovery day – spin for 30 minTuesday: 45 minute spin classWednesday: Upper body weight workout with 30 minute spinThursday: Leg weight workout with spinning in between setsFriday: Day offSaturday: Two 15-minute LT intervals on stationary trainer with 10 minute recovery inbetweenSunday: 1.5 hour mountain bike rideTraining sessions are individual training workouts. There may be one or more training sessions perday. These are typically focused on one primary physiological system but also impact the othersystems. Below is a set of workouts and the systems they emphasize.11

www.CyclesportCoaching.comExamples of Various Types of Cycle Training WorkoutsCodeTraining SessionDescriptionRE1RE2RECOVERYRecovery spinCross trainingZone 1 easy spinskating/walking/mountain bikingEN1ENDURANCEEndurance rideZones 2-3, 2 hoursST1ST2ST3ST4STRENGTHUpper body weight trainingLeg weightsSeated hill climbsStanding hill climbsUpper body weight exercises, abdominal workSquats, leg presses, leg extension, hamstring, calf raisesSeated low RPM hill climbsStanding low RPM hill climbsSP1SP2SP3SP4SPEEDSpin-upsSpinningSingle leg spinsForm sprintsBuild up and hold high RPM spinsHigh RPM spinning for sustained periodSpinning with one legsprint in low gear/high cadence to work on formME1ME2ME3ME4ME5STRENGTH ENDURANCETempoCruise intervalsSteady state repeatsTime trialingHill cruise intervalsZone 3 sustained rides6-12 minute intervals at zone 415-20 minute repeats, zone 320-40 minute time trial simulationsame as cruise intervals but uphillPO1PO2PO3POWERJumpsHill sprintsCrit sprintsExplosive jump from standstill to max speed; high gear30 second uphill sprints30 second sprints out of cornersAN1AN2AN3AN5AN6AN7ANAEROBIC ENDURANCEGroup ridesSprintsLactate tolerancePyramid intervalsHill intervalsCP jumpsHigh intensity group rides with attacks, sprints15 second intervals, max effort30 second to 2 minute intervals, zone 5Progressive intervals up and back down, zone 5Standing intervals uphill, zone 58 second jumpsZone 1Zone 2Zone 3Zone 4Zone 5 60% of max60 – 70% of max70 - 85% of max85 - 95% of max 95% of max12

www.CyclesportCoaching.comTargeted Systems of Various Cycling WorkoutsTraining SessionRECOVERYRecovery spinCross trainingENDURANCEEndurance rideCardiovascular Zone12345AASTRENGTH ENDURANCETempoCruise intervalsSteady state repeatsTime trialingHill cruise intervalsAAAABBBBBBAAAAABBBABAAAAPOWERJumpsHill sprintsCrit sprintsSPEED ENDURANCEGroup ridesSprintsLactate toleranceV02 intervalsPyramid intervalsHill intervalsCP j

perform cycling activities as well as explain how exercise improves the physiological capabilities. To perform in cycling, the body has three major physiological systems to support the exercise. These are the Cardiovascular, Energy and Muscular systems. Types of physiological systems: I. Ener

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