Showing posts with label cycling. Show all posts
Showing posts with label cycling. Show all posts

Friday, 21 November 2014

How to Prepare for Success in Your First Triathlon

I first got interested in triathlon way back when I was finishing high school. That year, Dave Scott and Mark Allen raced in the infamous Iron War race. They battled shoulder-to-shoulder for nearly the entire 140.3 miles of the course. Allen finally broke away near the line to win and break his losing streak at the big island. 
  
 

Stop Making Excuses

Not long after that, an Aussie named Greg Welch broke through in Kona to win, and that put triathlon on the map in a big way in Australia. Suddenly we had some of the best talent and racing in the world right on our doorstep, with multiple world champions like Emma Carney, Jackie Fairweather, Michellie Jones, Greg Welch, Brad Bevan, Miles Stewart, and Chris McCormack. 
 

"Like many, I had all kinds of delusions about what was and wasn’t needed for triathlons and kept second-guessing myself every time I signed up to do a race."

Triathlon became so popular that our domestic race series was telecast live on commercial television like other major sports events. (And it’s way more exciting than cricket, by the way.)
 
But despite following the sport, it took me years to jump in and do a triathlon myself. Like many, I had all kinds of delusions about what was and wasn’t needed for triathlons and kept second-guessing myself every time I signed up to do a race. I had all the usual excuses - work getting in the way, not having anyone to train with, and not being able to afford it.
 
So here’s my advice for the best way to get started in triathlon, or any new hobby for that matter. 
 

Join a Club

Because I start work at 6:00am when most squads train, I am forced to do the vast majority of my training solo. That’s not a bad thing, as I actually enjoy the time spent on my own, but there are days when even I don’t want to train. Having others there to talk you into the work will help you enormously.

For example, last weekend I was standing at the start line of a half-Ironman and it was just miserable. Cold, rainy, windy, and generally shitty, with a forecast for huge winds on the bike course. If I had gone to that race on my own, I wouldn’t have even started. But because I went with my girlfriend, who was determined to finish, I felt obliged. On top of that, I ran into friends who were also 100% focused on finishing no matter what. So I started - and once I was swimming everything wasn’t so bad.

"[I] actually enjoy the time spent on my own, but there are days when even I don’t want to train. Having others there to talk you into the work will help you enormously.

That kind of peer pressure is a good thing when it comes to the hard times in training. There are days I’ve been so exhausted before even riding that I’ve literally prayed to God (and I’m an atheist) that I would get hit by a car so I didn’t have to train. The fatigue can be that bad. But when you have training buddies to lean on during these times, it makes it so much easier.
 
The other aspect to joining a club is that they’ll usually be able to get you discounts for gear (more on that later) and there will be people with experience for you to learn from. 
 

You Don’t Need All That Gear

Even though you see professionals using bikes that cost as much as most people’s cars, you don’t need one of those bikes. The same goes for an aerodynamic helmet. For proof, go watch Chrissie Wellington win in Kona multiple times with a standard helmet on a Cervelo P2, which is a far cry from their top-of-the-line P3 (at the time) and current P5.
 
I’ve seen people at local events riding mountain bikes with the knobby dirt tires. The reality is that a local sprint triathlon is only a 20km ride, and if you’re just seeing if you will enjoy the sport or not, you just need a bike, any bike, and you’ll be fine. 
 

Chrissie Wellington
 
The gear you really do need makes for quite a small list:
 
  1. You’ll need a bike and helmet that fits. 
  2. You need running shoes. 
 
You don’t need a tri suit or a two-piece combination with shorts and a top, but you will be substantially more comfortable in them than any other gear you may want to wear. Ignore the idea of wearing a cycling top because it is also Lycra. These jerseys normally have three large pockets on the back, which will act as a parachute while you’re swimming. 
 
The same goes for most brands of compression wear. Most have a seam that runs directly through your crotch. Without wishing to be indelicate, if you’re unused to sitting on a bike seat for a period of time, you will likely already feel like you’re going to rub a hole in yourself. Don’t make that worse by adding a seam to cut you in half, too. Trust me on this. 
 

"If you’re a beginner triathlete, I will guess the swim isn’t your best leg. The extra buoyancy offered by a wetsuit is well worth the small investment to rent."

The one exception regarding equipment is a wetsuit. Many companies and shops offer rental deals now and I highly recommend you do this. If you’re a beginner triathlete, I will guess the swim isn’t your best leg. The extra buoyancy offered by a wetsuit is well worth the small investment to rent. Do not try to use a surfing or water-skiing wetsuit as an alternative. They’re a different kind of rubber, are designed differently, and will actually make swimming harder, not easier. 
 
Most wetsuits have multiple sizes that are all close to each other. Using 2XU as an example, I can fit into three different sizes, and also a fourth that fits me perfectly. Take the time to get your size right and make sure the person helping you understands the suits and how to make them fit correctly. 
 
When put on properly, a wetsuit won’t have any restriction in the shoulders or rubbing around your neck where the zipper closes. A poor-fitting suit will leave you fatigued and chafed, so don’t be shy about making sure this is absolutely correct - especially if you decide to buy, as they are a big investment. 
 

Learn to Swim

For nearly everyone who starts triathlon, and even for regular competitors, the swim is the discipline that holds the most fear. It’s easy to understand why, especially in Australia. The swims are open-water swims where you can’t see the bottom and the water can be quite cloudy. Down under, that means people worry about sharks. 
 

 
This fear is compounded during wave starts where you have a hundred or more people starting together in a small space. (An Ironman swim will have 1,800-2,000 people all starting together and it’s like being in a wet mosh pit.) This leads to jostling, occasional punches and kicks to the head, and then a panic that starts to set in. Adding fear of deadly creatures surfacing from the dark depths to eat you and the swim can really set people on edge. 
 

"It’s very different having to lift your head to sight, having to deal with waves and other people, and not being able to see the bottom"

If you’re not a confident swimmer, then the experience can be confronting even for short distances like those in sprint triathlons. So spend some time in the water prior to your race, and in open water, if you can. It’s very different having to lift your head to sight, having to deal with waves and other people, and not being able to see the bottom. I’d even suggest a few lessons from a reputable swim coach just so you develop some confidence and learn to relax when things get bumpy. 
 
This is another great part about being in a training group, as you’ll be able to join in on swim squads. These groups often work on these exact elements so that you’re relaxed swimming in close proximity to others on race day. 
 

All Are Welcome

Triathlon is one of the most open sports I’ve seen. From absolute beginner to top professional, everyone races on the same course and all are welcome. 
 
The distances for sprint triathlons are only an 800m swim, 20km ride, and 5km run. For most people, that will take between an hour to an hour and a half. If you can survive a Spin class and a short run after, then you’re fit enough to do a sprint triathlon.

Thursday, 6 November 2014

Why Lance Should Be Let Off the Hook



Lance Armstrong. Beneath all of the controversy, the comeback from cancer, the seven consecutive Tours de France wins, the hero worship from some and blistering hatred from others, to the stack of books written about him and a documentary titled The Armstrong Lie, to the Oprah Winfrey interview to the onslaught of litigation and the USADA lifetime ban from all competition, and just a week ago, USA Cycling announcing that he would not be allowed to ride in a Gran Fondo in South Carolina that raised money for Meals on Wheels, there’s long been an undercurrent of truth about the story that rarely gets brought into the discussion.
Call it the Armstrong Paradox: If long ago Lance had decided to never touch a banned drug, no one would know who he is. As Tyler Hamilton detailed in his book, The Secret Race, when EPO started oozing through veins of the Tour de France, the speed and endurance of the peloton kicked up a notch in a fashion that clean riders were marginalized into obscurity. Talented, hard-working roadies who were driven by dreams of being the next Merckx, Lemond or Indurain ultimately, one way or another, encountered the hard fact of the professional cycling culture that Hamilton did: They had to make the decision, get on board with the drugs or forget it. Surely there were those who were chafed at the notion of artificially cranking up a red blood cell count, or using steroids or human growth hormone or so on—and said forget it, either for personal ethics or because they heard the stories of 18 riders dying over the course of four years, late 80s to the early 90s, from a drug, exogenously-manufactured erythropoietin, aka EPO, a drug modulated through recombinant DNA technology for patients with kidney failures. (As hematologist Dr. Randy Eichner explained to the NYT back in 1991, abusing EPO can lead to blood clots that can trigger stroke and heart failure even in a super-fit 20-something with sub-5% bodyfat. Said Eichner, “”Pretty soon you have mud instead of blood; then you have trouble.”)
Here’s where the paradox involving Armstrong surfaces: Armstrong’s mad thirst for not only winning but for bulldozing through his rivals was why he became a superstar. It wasn’t just that he won—it was the hell-fury he brought to his craft. Watching Armstrong race was like watching a blade-thin Hindu-yogi-warrior in action, fresh off a vision quest in the mountains and borderline psychotic because of it, go into battle, drunk with the belief that he was unkillable. Watching Armstrong race was unreal. Like the 2004 15.5k-time trial, watching Lance bike up Alpe d’Huez and on a fence-less road through a tunnel of 90,000 fans, including plenty of venomous, seething haters. The nuts were jumping out in front of him, screaming and spitting at him. Of course, they might have well as been spitting gasoline into a an open furnace, fueling the obliteration of everything in his path.
—-
Armstrong’s grit had no turn-off switch. He was always on, always working, always strategizing, always pushing. Like legendary wrestler and wrestling coach Dan Gable, the 1972 Olympic Gold medalist. Gable’s high-school record: undefeated. College: 181-1. As a head coach, his teams won 16 NCAA championships. He drove himself and his athletes unmercifully into the shadows of total human effort.
As characterized in Daniel Coyle’s Lance Armstrong’s War and other journalism, the Texan was ruthless in pushing everyone and everything around him to breakthrough levels of performance and invention. As Bicycling Magazine reported on the Alpe d’Huez thriller, Armstrong’s “obsessive preparation” was the source of his success.
For Armstrong, a man of exacting preparation, the singular importance of today’s stage was not lost. Months ago, he rode the climb more than a dozen times in practice, and his sponsors sunk hundreds of thousands of dollars into special lightweight carbon fiber bikes and wheels, airy skinsuits and even lightweight pedals and shoes.
You know who this also sounds like? The late Steve Jobs. About two years ago I read the Walter Isaacson biography on Jobs and the parallels between Jobs and Armstrong were many. Both were abandoned by their fathers. Both became obsessive competitors, ruthless when it came to achieving and demanding excellence, and criticized by some for how harshly they treated others. Jobs was described as someone who made it routine to drain every ounce of talent and capacity out of those who worked for him and wasn’t afraid to crush an individual’s morale. Armstrong has been similarly described. Both identified enemies and sought to thrash them without regard to what might be fair and honest. Jobs died not long before the investigation surrounding Armstrong began to heat up. At the time, both were cultural American icons.
As far as adherence to the rules and ethics, Armstrong and Jobs were also similar. As Isaacson reported, Jobs lived and worked in a dimension where he didn’t really believe that the rules applied to him, part of the so-called “reality distortion field” that he projected.
Consider this opening sentence from a NYT article last May: “If Steve Jobs were alive today, should he be in jail?” The story digs through an assortment of sketchy business dealings at the hands of Jobs, from price-fixing to backdating stock options. A law professor is quoted in the story as saying that Jobs was “A walking anti-trust violation…I’m simply astounded by the risks he seemed willing to take.”
Imagine the riot that would have transpired if Steve Jobs had been arrested and sent to jail. That Jobs wasn’t particularly kind to his workers and his competition, and that he was willing to push against the law or even break it to get the results he coveted—few seemed to care, as long as he delivered the iPhone. He was admired for the single-minded purpose. It was part of the hero-worship, and Jobs became a template for the shatter-all-the-conventions mentality of Silicon Valley.
—–
When it comes to evaluating the blowback that Armstrong received following the investigation and lifetime ban—and the public acknowledgement that he had been lying for many years—it’s difficult not to consider that he was a scapegoat of sorts. Did Armstrong lie? He did. But professional athletes lie all the time. Even in a sport like triathlon that we like to think of as being pure. Go to a pre-race press conference at the Hawaii Ironman and ask the favorites how they’re feeling. They lie left and right, and who blames them?  It’s only after the race that you find out if they were battling a flu bug or were hobbled with an injury, or what they’re actual strategy was.
Did Armstrong use PEDs and did he lie about this? Yes. But what became vividly clear in The Secret Race was how PEDs have played a role at the top of the cycling world since the late 1990s. The sport was over-run. If you were a successful professional cyclist, you were using drugs and lying about—all apparently part of a their alternate universe, where telling the truth would have been a betrayal of the cohort.
Considering how rampant PED use was in cycling, it seems like a lot of prominent players—governing bodies, team directors, major sponsors, etc— were either really easy to fool almost all of the time within this Secret Race universe, by a bunch of skinny bikers, or they knew and just weren’t motivated to do anything about it.
Prominent players were either complicit, turning the other way or keeping their distance and ignorance intact because they didn’t want to know about it one way or another. There were too many millions of dollars at play for everyone to simply be outwitted by a bunch of canny cyclists who spent most of their time on the saddle, hollowing out their cheeks by riding for seven or more hours a day. Let’s be frank about this: No one tried to control things when it became clear that a drug like EPO was providing a fantastic edge. The result was that PED use in professional cycling became like jaywalking in NYC: so deeply imbedded and a part of daily life that its just the way it is.
The public furor over the matter has motivated the sport to crack down. It’s been bloody and at least to some degree effective. But the crackdown has focused on the riders.  They’re the ones who have paid the price. Armstrong was an especially visible symbol of it it all, and the case can be made that he was a political scapegoat, and he’s been hit hard, tagged with the word ‘fraud.’ Armstrong got dropped by all of his sponsors, for example, but those sponsors, race organizers and the bike industry itself had already made their fortunes from Armstrong’s work. Not to mention magazines like Men’s Journal and Outside that saw their numbers spike upward every time they figured out a new reason to stick him on the the cover. Lots of money was made—and the only one I’m aware of that has had to give some money back is Armstrong—along with his titles.
It’s as if all of the anger and frustration with cycling’s cheating scandal has been blasted directly at one person. Armstrong’s ability to be a front-page story made him the primary target. He may have doped and lied about it, but again, if he hadn’t done both of those things, most people would have never heard of the guy. It would have been someone else winning those Tours, and that someone would have been doping too.
—-
Not that making a sport fair isn’t a hard job. It’s next to impossible, with all the gray areas and ethical predicaments involved. Consider the World Anti-Doping Agency’s mission of trying to keep sport clean. It’s no simple task to even define what ‘clean’ is.  For example, here’s how a substance or method gets put on the WADA Prohibited List. It has to meet at least two of the three criteria:
  1. It has the potential to enhance or enhances sport performance
  2. It represents an actual or potential health risk to the athlete
  3. It violates the spirit of sport
There’s all sorts of subjective hiccups that can come into play in trying to define and apply the standards.
Let’s take nicotine. Nicotine is not prohibited, either before, during or after competition. Next time you’re doing a triathlon—although your fellow racers may have something to say about it—you can freely light up a cigarette in transition and you will not be tagged with a penalty. Surely, the nicotine is a risk to the health of the athlete. But according to Ben Greenfield, female athletes may be able to get some body-composition benefits—a potential performance enhancer—by chewing on some Nicorettes. So nicotine can enhance performance, it’s bad for you, and doesn’t seem aligned with the spirit of the sport. That’s three-for-three by my count. On this list it should go. So should sugar-laden electrolyte drinks, if you subscribe to the idea that the carbs can help you in an endurance race but may also contribute to type-2 diabetes. Or rotting your teeth.
But this is just the beginning of the complexity involved in assessing whether a substance should be banned or not. Perhaps the most knowledgeable expert on the topic in triathlon is Mark Sisson. Sisson was a professional triathlete in the early days of the sport but also spent 13 years as the International Triathlon Union “Anti-Doping” commissioner. In a blog post, Sisson talked about how there was a time that if you ate a poppy-seed muffin as part of your pre-race breakfast, you had a good chance of getting caught for having metabolites of opium in your system.
Sisson explains the challenges involved in simply conducting and collecting a good test, but also the loopholes that false-positive situations create. He also makes a compelling argument for why we should just let go of the trying to govern PEDs at all. The concern about the “actual or potential health risk to the athlete” is a farce, Sisson suggests, because the business of professional athletics is not in the least about health:
World class athletes tend to die significantly younger than you would predict from heart disease, cancer, diabetes and early-onset dementia. They also typically suffer premature joint deterioration from the years of pounding, and most endurance athletes look like hell from the years of oxidative damage that has overwhelmed their feeble antioxidant systems. Most people don’t realize it, but training at the elite level is actually the antithesis of a healthy lifestyle. The definition of peak fitness means that you are constantly at or near a state of physical breakdown. As a peak performer on a world stage, you have done more work than anyone else, but you have paid a price. It is again ironic that the professional leagues and the IOC, the ones who dangle that carrot of millions of dollars in salary or gold-medalist endorsements are the same ones who actually create this overtrained, injured and beat-up army of young people. They don’t care. These organizations then deny the athletes the very same drugs and even some natural “health-enhancing” substances that the rest of society can easily receive whenever they feel the least bit uncomfortable.
When I think about how much cycling has become linked to drugs, I think about the NFL. I’m not that especially tuned to pro football, but if you test positive for a banned substance, your penalty? Sit out for four games. I assume players get caught using either steroids or HGH, and I imagine it’s reported somewhere, but I can’t recall an uproar. Considering the beatings they give and take and the whole gladiator quality of the sport, how could you even begin to say, “Don’t take performance drugs—they might be unhealthy!” It’s ludicrous.  It also seems to be forgiven. It’s as if, ‘Hey—here’s a sport where every week from August to December you go out on to a field and spend a couple of hours smashing into 300-pound high-speed human tanks, you’re going to need something more than protein drinks to make it through the season.’ I played high school football at about 175 pounds against others my size. We’d play games Friday nights and then I worked a job at the mall on Saturdays. I was such a limping mess my boss sent me home at least twice. And I think we had maybe six games in a season. In one game, the cartilage in my right knee was shredded and I had to have major surgery. I was 17. You don’t play football to improve your health, and the same goes for professional cycling. So to Sisson’s assertion: there’s a lot that should be considered with PEDs in regards to professional sports.
—
A strong point that Sisson makes is that the dream of creating a fair playing field in sport is just that: a dream. Especially in sports where technological arms races exist, like endurance athletics. Let’s say Triathlete A has a budget of $1000 for a bike and Triathlete B has a budget of $10,000 for a bike, and both are similar in skill and athletic capacity.  With a set of physics tests, we can quantify how much free speed Triathlete A can pick up with with better wheels alone. This really isn’t fair, but there’s no rule that says it isn’t fair, so spending a lot of money on your machine is within the rules and considered fair play. No one really puts up a fuss about this, either. Probably because we like fast bikes.
Here’s another example, one Sisson discusses, more directly related to the issue of EPO use. Let’s say you’re an elite marathoner and are good enough to make $300k per year from your sponsorship contracts. While you just say no to EPO, you do want to raise your oxygen-carrying capacity to max levels—within the rules. So you spend money to have your house outfitted into an altitude chamber, where you can push a few buttons and the machine thins out the oxygen so that you simulate 10,000-feet-plus inside. Your body responds by creating more red blood cells. Even though you live at sea level. So you get to live at high altitude and and train at low altitude, which may be an optimal way to get the benefits of altitude exposure without it degrading the quality of your training. It’s within the rules. But is that really fair compared to a runner who can barely afford shoes?
You can take the argument even further and just admit that life isn’t fair. Some of us are born with outrageous heart-and-lung function, with wicked max VO2 levels. Most of us weren’t.
Armstrong was. When he was a teenager growing up in Texas, he gravitated into the fledgeling sport of triathlon and put posters of guys like Scott Tinley and Mark Allen in his bedroom. At 16-years-old he started beating guys like that. He tore down the posters. His destiny sparkled before him. Still a teenager, he went on to become the Tri-Fed National Sprint champion.
In what was no doubt a smart economic move, he switched to professional cycling and began winning races and stages in the Tour de France. Armstrong had that combination of rarified talent and champion mind-set that comes along once in a generation. He also beat cancer. Whether he got it because he used steroids or was just unlucky, he beat it. Then he returned to the racing world.  I’ve never met or interviewed Armstrong, but my read on it is that when the peloton took off like an EPO-powered hovercraft, as Tyler Hamilton wrote about in his book,  Armstrong analyzed the situation with a coldest, hardest of edges, like a commander preparing for a ground war. He wasn’t about to let the enemy get an advantage on him.  It was the reality and he wasn’t much for shrinking back into oblivion. And ironically enough, this was the stuff of his character that led to his incredible rise. And to his Greek Tragedy-like fall.
After I finished The Secret Race, I had hit the wall in about the drugs and cycling. It was exhausting to think about.  I wasn’t going to watch the documentary, The Armstrong Lie, but I finally did about a year ago. Since then, I’ve forgotten almost everything in the movie, except for the footage of Armstrong visiting sick children at a cancer clinic. Those kids were so happy to see him. It’s all I remember from the film.
I know the case had been made that Armstrong had used Livestrong as, “The Cancer Shield,” the charge that his foundation’s work for cancer awareness and such was to a way to defuse the motivations of anyone wanting to come after him with an investigation. Maybe there’s truth in that, I don’t know, but watching the kids light up with Armstrong in the room was powerful.  He certainly didn’t seem disingenuous to me. I’m not sure how you quantify how much tangible good Armstrong and Livestrong generated for the cause, and how much inspiration to those stricken with a such a horrible disease,  but it’s infinitely more than I have ever given or done for a charitable cause. What would be disingenuous of me would be to judge Armstrong without taking this into account.
Which brings me to my point: Dismiss the lifetime ban. It was issued in August of 2012—so that’s more than two years. Let the guy ride in a charity bike race. And if he’s still up for it, let him race in triathlon again. He’s really good at it.

Sunday, 12 October 2014

Why Heavy Lifting Is the Best Winter Activity for Cyclists?

As winter approaches, this particular cyclist is looking forward to spending time in the gym doing some heavy lifts. I can almost feel some quizzical looks from my fellow sportsmen with that statement. Yes, I said that I am going into the gym to do some heavy lifting this winter and it is going to benefit my cycling. 
 
 

Heavy Lifting Improves Oxygen Efficiency

I have found numerous studies that support this statement. The first study, published in 2010 in the Journal of Strength and Conditioning Research, took a group of sixteen cyclists and splits them into two groups. The study group performed half-squats for four sets of four rep maximums three times per week in addition to endurance training. The control group continued with their endurance training. 
 
The result was an increase in time to exhaustion at their pre-study aerobic maximum power by 17.2%, as well as improvements in cycling economy and efficiency with no increase in VO2 max or body weight. So, by working on strength rather than muscle volume or hypertrophy, I am unlikely to add significant amounts of power-sapping body weight.
 
I have written about VO2 maximums before. Since maximal oxygen consumption is limited by your lung volume and how fast you can breathe in and out, there are limited opportunities to make significant improvements. Although having a big pair of lungs to start with (thanks to family genetics) will generally be a benefit to your performance. So, lifting heavy seems a good way of improving your performance and efficiency of using the oxygen that you can get into your system.
 

Heavy Lifting Improves Peak Power Output

The second study, published in 2005 in Medicine & Science in Sports & Exercise, took seven untrained males and had them perform four sets of five repetitions of hack squats at 85% of their 1RM. A barbell hack squat is performed holding the barbell behind the legs. As alternative you could use two kettlebells. As you might expect, the subjects’ lifting performances improved as did their cycling peak power output.
 
 

Heavy Lifting Improves Cycling Performance

The third study, published in 2010 in the European Journal of Applied Physiology, has been mentioned in a previous article concerning in-season strength training. The regimen tested was composed of a twelve-week preparatory period of heavy strength training twice per week. The study reported improved cycling performance more than a control group performing only endurance training.
 

High-Resistance Work Improves Performance

The fourth study, again published in the Journal of Strength and Conditioning Research, but this time in 2009, was slightly different in that it studied the effect of lower cadence interval training on cycling performance. This sounds like high-resistance work using the cycle on a turbo or ergometer, or even outside with hill climbs. 
 
In the study, eighteen cyclists performed explosive single-leg jumps combined with either low or high speed intervals. The lower cadence interval group improved performance more than the higher cadence group.
 

A Break From the Norm

The evidence from research articles indicates that some heavy lifting is beneficial. In the coming months it will be a welcome break for me from cycling in poor weather or becoming bored with turbo training. Working in the gym will also allow me to work on other aspects of my fitness.
 
As all these studies used heavy loads, you do need to take care. Make sure you warm up properly. If lifting in the gym is new to you, then start off gently and obtain the help of a coach or trainer who can instruct you on the right way to lift without injuring yourself. 
 
cycling, squats, winter, offseason, heavy lifting
 

How to Incorporate Heavy Lifting Into Your Cycling Routine

One way would be to start with a preparatory period of three to four weeks of lighter weights and basic movements. Include squats, upper body presses and pulls, and core work, followed by a regeneration week. 
 
This could be followed by a second period of three to four weeks of building up the weights for a heavier lifting period. Concentrate more on movements that mimic cycling activities like lunges, steps, and squats. Reduce the number of repetitions and increase the effort while maintaining the same effort on the upper body. Have someone spotting you when you’re lifting heavy weights, for your own safety.
 
The third period could bring cycling activities back into program by combining resistance sessions with endurance. Work on the bike with a lower cadence and more resistance, such as hill climbs or harder resistance intervals, combined with explosive efforts like the single-leg jumps mentioned in the fourth study. Follow this again with a regeneration week.
 
That’s three periods of four to five weeks training each outlined over twelve to fifteen weeks, working on combining lifts with cycle training. If this is how you spend your winter, you’ll be in a great position to start 2015.

Wednesday, 18 June 2014

Tabata Intervals: A Simple and Effective Protocol For Cyclists and Endurance Athletes

The recent interest in high-intensity interval training has seen the term Tabata applied to many different exercise regimens, but did you know that one of the original studies was performed on a bicycle? The training protocol of repeated twenty-second work periods coupled with ten-second rest periods was first introduced by Kouichi Irisawa. Irisawa was a head coach of the Japanese National Speed Skating Team.
What would be the perfect workout? Short and effective? Well Tabata interval training might be just what you're after. The name "Tabata" gets thrown round an awful lot when talking about HIIT, but few people actually know what the original study consisted of. It has often been adapted to make their own less effective versions.



In 1994, Izumi Tabata reported on training experiments that used this protocol on a cycle ergometer. Over a six-week period, his athletes underwent one of the following:
1. Moderate intensity endurance training at 70% of VO2 max for sixty minutes, five days per week.
2. Intermittent training intervals at 170% of VO2 max for 20 seconds with 10 seconds rest, repeated for seven to eight sets, five days per week.

The endurance-training group showed increased VO2 max from 53 ml/kg/min to 58 ml/kg/min - a rise of 5 ml/kg/min or 10%. The endurance training made no significant difference to anaerobic capacity, which would be important in short bursts of activity (as you might expect given that this mode of training did not stress anaerobic energy production). The interval training increased VO2 max by 7 ml/kg/min, slightly more than the endurance protocol, and also increased anaerobic capacity by 28%.
For each participant in the study a linear relationship between power and oxygen demand had been established, so this means that the above percentages can be used to approximate power gains, too. Breathing more oxygen might be interesting, but it’s of little use unless it can be converted into useful work.
It is not necessary to go to the expense of having a full VO2 max test to work out the levels of effort required to undertake this type of intermittent training. An approximation to the power output at VO2 max can be established by a simpler functional threshold power (FTP) test. The FTP test estimates the average power that could be sustained over sixty minutes. A typical way to do this test is to use a power meter on a turbo trainer and work flat out over twenty minutes. You record the average power and multiply this by 0.95 to estimate the power for sixty minutes. (Or you can, of course, do the test for sixty minutes - if you can do that!) The intensity for the Tabata-type intervals can then be established by taking this FTP figure and multiplying it by 1.7.
If you have a power meter or turbo trainer that can measure or estimate power you are all set. As this is a high-intensity exercise regime, you do need to make sure that it is suitable for you and that your bike and turbo are securely set up. A gym towel falling in the spokes during a twenty-second high intensity interval will certainly spoil your day.



Based upon this study, an exercise program would by comprised of:
1. Warm up for ten minutes.
2. Perform seven or more sets of intervals of 20secs (at 170% FTP) and 10secs rest.
3. Cool down.

Perform this five days per week. On the sixth day, perform thirty minutes at 70% and then do four Tabata-style intervals. Rest on the seventh day. Repeat for six weeks.
If you measure your FTP before and after this program, you should see some useful gains. So, if you are emerging from your winter training and wish to put in some finishing touches before some early events or have only just started to think about training for the year ahead, this might be a simple and effective protocol for you.

References:
1. Tabata, Izumi et al., "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Medicine & Science in Sports & Exercise Issue: Volume 28(10), October 1996, pp 1327-1330.




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