What we will cover

1. Physiological Assessment of CyclistsPresented by Brian CookeBenefits, Applications & BackgroundBUBBA’S BIKELABKnow your numbers – Train Smart, Race Hard Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

2. Terminology • Types of assessment • Lactate testing explained • Some sample results • What it all means • Using test results for racing and training • Booking tests • Question time What we will cover Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

3. 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 Terminology Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

4. 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 Types of Physiological Assessment VO2 Lactate Profiling Threshold Efficiency Assessment Power Generation Torque Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

5. Aerobic: • Utilises O2 in the production of energy • 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 lowmoderate & high intensity efforts Anaerobic • Produces energy without O2 • 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 Aerobic vs Anaerobic Energy Production Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

6. VO2: Useful as a measure of potential & maximal rate of aerobic energy production. Threshold: Point of lactate accumulation in the muscles / blood 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 Which Test is Best for Me? Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

7. 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

8. What will the lactate test show?Apart from how quickly you may be able to climb the PassoDelloStelvio! Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

9. Current aerobic power & efficiency • Current anaerobic power & efficiency • Rate of lactate production below kickpoint • 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 What you will learn from your lactate profile assessment Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

10. Energy Mix: Always both aerobic / anaerobic • Higher lactate levels: what they mean • Greater anaerobic reliance leads to more rapid fatigue • 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 • 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. Why? How? Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

11. A ComparisonCyclist A vs Cyclist BLactate levels during a profile assessment. Note: Approxkickpoint Levels below kickpoint Levels above kickpoint Fatigue point Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

12. Cyclist A produces less lactate below kickpoint: Stronger aerobic capacity & less reliance on anaerobic energy production • Both cyclists have similar lactate kickpoint: Between 4.5-5.2 Watts/Kg and would be able to sustain this intensity for an extended period of time. • 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. Interpretation Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

13. Cyclist A Cyclist B Requires two training blocks; one for aerobic efficiency and another shorter one for building aerobic power 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. So what does it mean for training & racing? • 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 • 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

14. A comprehensive testing program including lactate profiling • Tests performed and interpreted by an experienced Exercise Physiologist who is also a cyclist • 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 What does BUBBA’S BIKELAB offer? Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

15. Lactate Power Testing • Lactate Endurance Testing • Phosphate Power & Decrement Test • Torque Assessment • FTP Assessment (20 min & 1 hour) • 5 min Aerobic Power Assessment • Cycle Efficiency Assessment Other ServicesOffered by BUBBA’S BIKELAB Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

16. Email: bubbasbikelab@gmail.com • 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 How to contact BUBBA’S BIKELAB Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014

17. 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

18. The Jersey! Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014