1. Physical Conditioning Outcomes Energy Systems Energy Systems VO 2 max VO 2 max Anaerobic Threshold Anaerobic Threshold Training Zones Training Zones Key components in conditioning Key components in conditioning Power output in Cycling Power output in Cycling

2. Energy Systems Cycling requires force and power. Cycling requires force and power. Power = force x distance / time. Power = force x distance / time. For cycling to occur an immediate source of energy is needed. For cycling to occur an immediate source of energy is needed. Adenosine Triphosphate (ATP) is the source. Adenosine Triphosphate (ATP) is the source. ATP is generated via 3 energy systems. ATP is generated via 3 energy systems.

3. Alactic System (ATP-PC)  Energy produced in the absence of Oxygen and Lactate (muscular).  Stored ATP at rest is small.  We need to produce ATP from other sources to continue after 2 seconds.  The potency decreases rapidly after 5 - 6 seconds of maximal effort.  Stored ATP and creatine phosphate combine for ~ 10 seconds  Is used in high intensity exercise over a short duration. Recovery of this energy system is achieved within 2 - 3 minutes.

4. Lactate System. Energy produced by the Lactate energy system. Energy produced by the Lactate energy system. Energy produced by this system comes exclusively from stored glucose. Energy produced by this system comes exclusively from stored glucose. It is a moderately rapid source of energy and may contribute for many minutes, however it is most potent between 15 and 50 seconds. It is a moderately rapid source of energy and may contribute for many minutes, however it is most potent between 15 and 50 seconds. Lactic acid is the by-product, which contributes to sensations of strain, but not muscle fatigue? Lactic acid is the by-product, which contributes to sensations of strain, but not muscle fatigue?

5. Aerobic System. Energy produced with Oxygen. Energy produced with Oxygen. Provides energy over time, but is rate limited. Provides energy over time, but is rate limited. A 1km TT = ~ 50% contribution from aerobic. A 1km TT = ~ 50% contribution from aerobic. Muscle and liver glycogen levels are important for endurance events. Muscle and liver glycogen levels are important for endurance events. We only have a limited glycogen reserve (~90min). We only have a limited glycogen reserve (~90min). Hence, pre-competition diet &replenishment of glycogen is imperative if exercise >90min. Hence, pre-competition diet &replenishment of glycogen is imperative if exercise >90min.

6. The Cardio - Respiratory System Heart & Lung Function. Heart & Lung Function. Oxygen from the lungs is transported via the blood to the muscles and other body tissues, where it is consumed. Oxygen from the lungs is transported via the blood to the muscles and other body tissues, where it is consumed. Carbon dioxide is a by-product of energy production and is diffused from the tissues into the blood and returned to the lungs. Carbon dioxide is a by-product of energy production and is diffused from the tissues into the blood and returned to the lungs. Transport of these gasses is a primary function of the cardio-respiratory system. Transport of these gasses is a primary function of the cardio-respiratory system.

7. Energy Energy System Overlap. Energy System Overlap. No cycling event relies on one energy system alone to supply ATP. No cycling event relies on one energy system alone to supply ATP. In all cases the energy supply is from a combination of the three energy systems. In all cases the energy supply is from a combination of the three energy systems. It is only the contribution of energy from each system that varies with each event. It is only the contribution of energy from each system that varies with each event.

8. Laboratory Assessment of Fitness

9. VO 2 max Oxygen consumption is the term used to measure the amount of oxygen (O 2 ) supplied to the muscles and other body tissues. Oxygen consumption is the term used to measure the amount of oxygen (O 2 ) supplied to the muscles and other body tissues. Successful endurance athletes have high values for VO 2 max. Successful endurance athletes have high values for VO 2 max. Typical adult males = 40mL -1.kg -1.min -1 Typical adult males = 40mL -1.kg -1.min -1 National level females = >63 mL -1.kg -1.min -1 National level Male>70mL -1.kg -1.min -1 National level females = >63 mL -1.kg -1.min -1 National level Male>70mL -1.kg -1.min -1

10. VO 2 max Subject has VO 2 max of 4.2 litres / minute (4,200 mL/min) Subject has VO 2 max of 4.2 litres / minute (4,200 mL/min) VO 2 max in mL -1.kg -1.min -1 is calculated by dividing the O 2 in L min by the subjects body weight. VO 2 max in mL -1.kg -1.min -1 is calculated by dividing the O 2 in L min by the subjects body weight. Weight is 70 kg. Weight is 70 kg. 4,200 ml  70 kg = 60 ml -1 /kg -1 /min -1 4,200 ml  70 kg = 60 ml -1 /kg -1 /min -1

11. Anaerobic Threshold Anaerobic Threshold is a measure of an athlete’s ability to work without accumulating large amounts lactic acid. Anaerobic Threshold is a measure of an athlete’s ability to work without accumulating large amounts lactic acid. Equates to an hour’s effort. Equates to an hour’s effort. Anaerobic Threshold is expressed as the Individual Anaerobic Threshold (IAT) or Lactate Threshold 2 (LT2). Anaerobic Threshold is expressed as the Individual Anaerobic Threshold (IAT) or Lactate Threshold 2 (LT2). Average blood lactate concentration at IAT/LT2 = 3.0 - 4.0 mM. Average blood lactate concentration at IAT/LT2 = 3.0 - 4.0 mM. This is what is being trained in the E-3 & SE intervals This is what is being trained in the E-3 & SE intervals IAT/LT2 power output should be “comfortably hard.” IAT/LT2 power output should be “comfortably hard.”

12. Heart Rate Training Zones Sample Heart Rate Training Zones. Sample Heart Rate Training Zones. REC = < 131 REC = < 131 E-1 / T-1131 – 143bpm E-1 / T-1131 – 143bpm E-2 / T-2144 - 153bpm E-2 / T-2144 - 153bpm E-2 / T-3154 - 164bpm E-2 / T-3154 - 164bpm E-3 / T-4165 - 170bpm E-3 / T-4165 - 170bpm E-4 / T-5180 – 185bpm E-4 / T-5180 – 185bpm

13. Time (weeks) Performance Fitness Fatigue Endurance

14. Strength & Power Mass (kg):98 Height (cm):184 Sum 7 SF (mm):36 Lab Peak Power (W):2250 (1s) Field Peak Power (W):2363 (1s) Vertical Jump (cm):~55 VO 2 Peak (L.min -1 ):5.1 VO 2 Peak (ml.kg -1. min -1 ):52 HR Max (bpm):184 Aerobic PPO (W):370 MOD D MAX (W):280

15. Demands of Competition Can Be Very Different from the Laboratory

16. SRM Power Meter www.srm.de

17. www.cycleops.com Power Tap

18. Polar Cycling Power S710 www.polar.fi

19. Ergomo Cycling Power

20. Power Output 20km TT

21. Women’s World Cup Road Cycling Winners vs Finishers Mean length effort = 4s E1 E2 E3 E4