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The cyclist's training bible : the world's most comprehensive training guide
This all-new Cyclist's Training Bible presents the latest discoveries in cycling science, data analysis, daily planning, and skills development to help you create a personal training plan for success.
Book
Effects of six-week sprint interval or endurance training on calculated power in maximal lactate steady state
The purpose of the study was to evaluate and compare the influence of sprint interval training (SIT) and endurance training (ET) on calculated power in maximal lactate steady state (PMLSS) (influenced by the maximal lactate production rate (⩒La
) and maximal oxygen uptake (⩒O
)). Thirty participants were randomly assigned to the a) SIT, b) ET, or c) control group (n = 10 each). Each session consisted of four to six repetitions of 30 s all-out effort Wingate anaerobic tests (SIT) or 60 min cycling at 1.5 to 2.5 mmol∙L
blood lactate (analysed every 10 min). Both groups performed training on three days per week, over a period of six weeks. To measure ⩒La
and ⩒O
, and to calculate PMLSS, sprint and ramp tests were performed at baseline and after two, four and six weeks of intervention. While SIT resulted in a significant reduction of ⩒La
(-0.08 ± 0.05 mmol∙L
∙s
, p=0.003) after two weeks and remained subsequently stable, ⩒O
(+2.6 ± 2.4 ml∙min
∙kg
, p = 0.044) and PMLSS (+25 ± 14 W, p=0.002) increased, but not before six weeks of SIT. After two weeks of ET, ⩒La
remained unchanged, but ⩒O
increased by increased by +2.9 ± 2.4 ml∙min-1∙kg-1, p=0.03, and after six weeks by 5.6 ± 3.5 ml∙min
∙kg
. The increase of PMLSS was significant after four weeks of ET (+16 ± 14 W, p=0.036) and increased to +32 ± 17 W after six weeks. Comparison of SIT and ET revealed no significant differences for ⩒La
, ⩒O
or PMLSS after six weeks. The control group remained stable in all parameters. In both exercising groups there was a significant improvement of the calculated PMLSS due to different influences of ⩒La
and ⩒O
.
Journal Article
Effects of self-paced interval and continuous training on health markers in women
Purpose
To compare the effects of self-paced high-intensity interval and continuous cycle training on health markers in premenopausal women.
Methods
Forty-five inactive females were randomised to a high-intensity interval training (HIIT;
n
= 15), continuous training (CT;
n
= 15) or an inactive control (CON;
n
= 15) group. HIIT performed 5 × 5 min sets comprising repetitions of 30-s low-, 20-s moderate- and 10-s high-intensity cycling with 2 min rest between sets. CT completed 50 min of continuous cycling. Training was completed self-paced, 3 times weekly for 12 weeks.
Results
Peak oxygen uptake (16 ± 8 and 21 ± 12%), resting heart rate (HR) (−5 ± 9 and −4 ± 7 bpm) and visual and verbal learning improved following HIIT and CT compared to CON (
P
< 0.05). Total body mass (−0.7 ± 1.4 kg), submaximal walking HR (−3 ± 4 bpm) and verbal memory were enhanced following HIIT (
P
< 0.05), whereas mental well-being, systolic (−5 ± 6 mmHg) and mean arterial (−3 ± 5 mmHg) blood pressures were improved following CT (
P
< 0.05). Participants reported similar levels of enjoyment following HIIT and CT, and there were no changes in fasting serum lipids, fasting blood [glucose] or [glucose] during an oral glucose tolerance test following either HIIT or CT (
P
> 0.05). No outcome variable changed in the CON group (
P
> 0.05).
Conclusions
Twelve weeks of self-paced HIIT and CT were similarly effective at improving cardiorespiratory fitness, resting HR and cognitive function in inactive premenopausal women, whereas blood pressure, submaximal HR, well-being and body mass adaptations were training-type-specific. Both training methods improved established health markers, but the adaptations to HIIT were evoked for a lower time commitment.
Journal Article
Elite youth cycling
\"Elite Performance in Youth Cycling showcases the latest cutting-edge research in youth cycling performance. Covering both endurance and sprint cycling events, the book explores the effect of cycling on the maturation of the body from childhood to adolescence, suggests long-term training and nutritional strategies for young athletes, and discusses issues such as injury prevention, long-term athlete health, and body image in endurance cyclists\"-- Provided by publisher.
Book
Eccentric cycling for chronic respiratory disease: Does helmet ventilation add value? A randomized controlled trial
Background
Chronic respiratory diseases frequently cause a decrease in physical activity and lower exercise tolerance. Eccentric Cycling Training (ECT) offers a potential rehabilitation strategy. However, its effectiveness when combined with Helmet Ventilation (HV) is not fully established.
Methods
This nonblinded randomized controlled trial (RCT) investigated the effects of ECT with or without HV in individuals with chronic respiratory diseases. Participants were randomly assigned to the ECT, ECT-HV, or control group and underwent graded exercise testing. The ECT sessions spanned 9 weeks with gradually increasing intensity. The primary outcome was peak oxygen consumption (VO2peak). Secondary outcomes included functional tests and symptom scores.
Results
Forty-four patients with chronic respiratory diseases were enrolled and divided among the ECT (n = 13), ECT-HV (n = 15), and control (n = 13) groups. After 9 weeks, significant improvements in the 6-min walk test (6MWT) distance, energy expenditure index during the 6MWT, and timed up and go test were observed in both the ECT and ECT-HV groups compared to the control group. Reductions in initially high Borg leg fatigue were noted over time in these groups. VO2peak at follow-up was 17.6 ± 2.9 ml/min/kg in the control group, 17.2 ± 4.5 ml/min/kg in the ECT group, and 18.2 ± 3.9 ml/min/kg in the ECT-HV group, with no significant differences among groups. No significant differences in achieving the targeted exercise intensity were found between the ECT and ECT-HV groups.
Conclusions
Over a 9-week period, eccentric cycling training improved functional capacity and mobility in patients with chronic respiratory diseases, although no significant changes were observed in peak oxygen consumption or overall cardiopulmonary fitness.
Journal Article
Does Cycling Training Reduce Quality of Functional Movement Motor Patterns and Dynamic Postural Control in Adolescent Cyclists? A Pilot Study
The aim of this study was to assess whether cycling training may influence quality of functional movement patterns and dynamic postural control. We also sought to determine if the Functional Movement Screen and Lower Quarter Y-balance tests could be predictive of injury risk among adolescent road cyclists. Twenty-three male road cyclists, aged 15–18 years, were involved in the study. Quality of functional movement patterns was assessed using the Functional Movement Screen test (FMS). Dynamic postural control was evaluated using the Lower Quarter Y-balance test (YBT-LQ). Information on injury occurrence was collected through a retrospective survey. The results showed the highest percentage of scores equalling 0 and 1 (>30% in total) in two FMS component tests: the hurdle step and trunk stability push-up. The results also demonstrated a low injury predictive value of the Functional Movement Screen (cut-off <14/21 composite score) and the Lower Quarter Y-balance test (cut-off <94% composite score and >4 cm reach distance asymmetry) in adolescent road cyclists. The most important information obtained from this study is that youth road cyclists may have functional deficits within the lumbo-pelvic-hip complex and the trunk, while neither the FMS nor the YBT-LQ test are not recommended for injury risk screening in cyclists.
Journal Article
A Fully Immersive Virtual Reality Cycling Training (vProCycle) and its Findings
Virtual reality (VR) technology is popularly applied in various sports training such as cycling, rowing, soccer, tennis and many more. In VR cycling, however, cyclists are not able to fully immerse themselves during the training due to the hardware and applications limitations required in the setup. In order to be fully immersed during the training, cyclists need to have similar effects to an outdoor training where they will experience cycling resistance, temperature effect, altitude, visual, and audio. For this reason, dedicated stimulus effectors or hardware are required to create these expected effects. On cycling resistance, a realistic cycling experience can be simulated by using a special device that simulates a resistance to the back wheel when cycling uphill in the VR simulation. In addition, the back wheel resistance would need to match the view displayed while paddling on an elevation slope. For higher immersion purposes, and the effect of temperature must be created that matches with the view visible in the display. For example, while the cyclist is on top of a virtual mountain, the cyclist would want to feel the effects of high altitude and low temperature. These stimulus effectors affect the realism experience while cycling in the VR simulation training. In the authors’ previous papers, the setup using a combination of stimulus effectors including uphill elevation climb, altitude, temperature, interaction, visual, and audio were integrated into a product called vProCycle. The study tested on vProcycle was conducted with an assumption that virtual reality can enhance the experience of physical cycling training. The objective of this study is to determine whether or not vProCycle may improve cyclists’ performance. This paper will discuss in detail the findings from data gathered during the experiment using vProCycle. More specifically, the findings are focused on the speed and the heart rate beats per minute which determine their performance improvement.
Journal Article