1. Sports Science and Monitoring Performance

2. Objectives By the end of this module, you should be able to: explain the role of sports science in enhancing performance define key terms used in sports science define sports physiology, psychology, biomechanics and nutrition Identify why monitoring riders development is important Explain methods available to monitor performance Identify when it is appropriate to use them

3. Sports Science Sports science is the application of scientific principles and techniques to help improve sporting performance The traditional three main areas that make up sports science are: –physiology –psychology –biomechanics However, nutrition is another area normally included Sports science is just one part of the overall support a rider needs Riders also need quality coaching, appropriate training facilities and need to be able to put in the appropriate amount of training

4. Maximum minute power Momentum Fatigue Rating of perceived exertion Lactate threshold VO 2 max Sports nutrition Sports biomechanics Sports psychology Sports physiology The application of exercise physiology to the specific demands of sport The scientific study of behaviour and mental processes, which attempt to describe, explain and predict the behaviour of individuals in a variety of situations The application of mechanical principles to the study of sport A sub area of sport physiology that deals with how foods and fluids affect performance in sports The maximum amount of oxygen that can be extracted from the atmosphere and then transported and used in body tissues The point during exercise of increasing intensity at which blood lactate begins to accumulate significantly above resting levels A rating of an individual’s own subjective assessment of how hard they are working during a physical activity A rider failing to produce the desired or expected power output A measure of the motion possessed by a moving object equal to the product of its mass and velocity. The maximum power achieved over a 60 second period at the end of a test of maximum aerobic power, such as a ramp test K E O J R A M Q B S

5. Glycaemic index Dehydration Power output Skinfold measurement Thermoregulation Maximum heart rate Attentional focus Imagery Anxiety Core stability A measure of the relative increase in blood-glucose level after eating a standard amount of food A condition in which the body or certain body tissues suffer from lack of water A measure of the amount of energy generated per unit of time A method of monitoring body composition using skinfold callipers to measure the thickness of a double layer of skin and its underlying adipose tissue at specific sites on the body The maintenance of a relatively constant body core temperature The highest heart rate value attainable during an all-out effort to the point of exhaustion The ability to focus attention on cues in the environment which are relevant to the task in hand Visualising elements of a rider’s performance before a competition A subjective feeling of apprehension and heightened physiological tension The ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion F T G I H L D P C N

6. Why monitor performance? Identify strengths and weaknesses in riders Provides a base level assessment when starting to coach a rider Provides an ongoing monitoring and evaluation of the riders response to training Use test results to compare against identified performance benchmarks Help riders monitor performance against identified goals Monitoring Performance

7. Field Testing To test (a technique or performance) under conditions of actual operation or use Examples field tests: Performance testing eg time trials ranging from 50m to 60 minutes Physiological testingeg indirectly testing VO 2 max Equipment & Positional testing eg testing the effects of different riding positions on aerodynamics

8. Laboratory Testing To test (a technique or performance) under specific, highly controllable conditions. Examples of laboratory tests: Physiological testingeg directly testing VO 2 max Technique analysis eg testing of pedal torque to assess pedalling efficiency Equipment & Positional testing eg wind tunnel testing to check rider aerodynamics

9. Considerations Objectivity Testing Baseline and repeat testing Specificity Validity Reliability

10. Choice of test What do you want to know? –What are the demands of the event Endurance Sprint What are you using the data for? –Cycling performance –Training related response Practical issues –Access to an accredited laboratory? –Appropriate equipment? –Environmental conditions

11. Standardising tests To assist repeatability maintain a ‘standard’ protocol –Same time of day –Same equipment (if not testing equipment) –Same warm up –Same route (if using a field test) –Ensure hydration is maintained –Ensure the rider is well rested – no hard efforts for two days before –If the rider doesn’t normally drink caffeine discourage them from drinking caffeine a few days prior –Postpone test is ill, injured or pregnant

12. Lab Test – Endurance VO2max Maximal oxygen capacity value indicates capacity to inhale, transport and utilise oxygen –Good predictor of performance –Relative to body weight (ml·kg-1·min-1) –Typical figures for elite riders – 70 ml·kg·min –Limited value when working with elite riders – all have high values –Exercise economy has greater relevance –The production of power per litre of oxygen used –Elite riders produce over 90 watts per litre of oxygen used / sub elite may produce 70 watts per litre of oxygen

13. Lab Test – Endurance VO2max and Maximum Minute Power (MMP) Duration: 8 – 14 minutes Intensity: Stepped protocol, raising 20-30 watts per minute / or ramped with an increase in power by 5 watts per 15sec Start intensity: Based on prior assessment or estimate of performance (ie ability, weight, age) Frequency: 1 or 2 per year For VO 2 max to be measured, gas analysis will be required For power a measurement device is required (SRM, Powertap etc).

14. Lab Test – Endurance Body Mass (KG)Stage of Development (Watts) MaleTalent IdentificationNational World Elite <50120140160 50 -59140160180 60-69160180200 70-79180200220 80+200220240 Female <458095110 45-4995110125 50-54110125140 55-59125140155 60-64140155170 65+155170185 Estimated start powers for various abilities of riders for the Maximum Power test.

15. Lab Test – Endurance Start of Test 200 Watts 225w 250w 275w 300w 325w 350w 375w 400w 425w 450w Example of the ‘steps’ of a Maximum Minute Power Test. Each step of 1minute duration 10min easy Warm-up Test continues until exhaustion

16. Lab Test – Endurance

17. Lab test – Endurance Sub Maximal Power Duration: 15 minutes Intensity: Based on 70% MMP Start intensity: –Warm-up: 35% of MMP –Ramp 20 seconds to reach 70% of MMP at 5minutes –Ride at 70% of MMP for 10min Frequency: bi-weekly or less Measurement of heart rate –Observation of a ‘plateaux’ / sustainable effort = below threshold –If no ‘plateaux’ observed = not riding below threshold and not sustainable If effort sustainable, this indicates that training response is positive as your sustainable power has increased! Next time increase the sustained power by 5 watts Can be used in the Lab or in the field (on the road / on a trainer) CMC TRAINING SESSION17

18. Lab test – Endurance Lactate Threshold Exercise intensity where blood lactate raises above baseline values Indicating a switch in the main production of energy Duration: 30-40min Intensity: Stepped protocol, raising 20-30 watts per 4 minutes Start intensity: Based on prior assessment or estimate of performance (ie ability, weight, age). Lower than the MMP End of test: Not essential to reach maximum – threshold occurs prior to maximum Frequency: bi-weekly – monthly Invasive testing required by qualified and experience person

19. Lab Test – Sprint 30 Second Sprint Test Measurement: Peak power Average sprint over 30 secs / anaerobic capacity Fatigue index Performed on static ergometer, following appropriate warm up sprints as hard / fast as possible for 30 secs. Repeated tests can be performed with recovery interval to assess fatigue 30 Second Max Sprint 10-15min Warm-up 10-15min Cool Down 4min Recovery

20. Lab Test – Sprint Six-Seconds Test Measurement: Peak power Performed on static ergometer, following appropriate warm up sprints as hard / fast as possible for six seconds 6 Second Max Sprint 10-15min Warm-up 10-15min Cool Down 2min Recovery

21. Field Test – On Road / Off Road Hill Climbs –Measurement: Time, HR, Power, cadence –Environmental conditions: Wind direction & strength, temperature, rain etc. Repeated Sprints –Measurement: Repeated sprint times, fatigue index (Changes in the percentage drop off between the first and last efforts of a repeat intervals test) –Following warm up, completion of prescribed sprints at maximal intensity –Interval times measure speed of sprint, heart rates (depending on duration) of sprints but also recovery

22. Field Test – Gym based Vertical Jump –Measurement: Vertical height (cm or cm per kg) Estimated peak anaerobic power –Protocol Use of either a jump mat or tape measure and chalk! Rider stands reaches up on toes as far as possible Maximal jump, marking on a wall the furthest point on the wall Distance between measurements is taken Best of three attempts

23. Objectives By the end of this module, you should be able to: explain the role of sports science in enhancing performance define key terms used in sports science define sports physiology, psychology, biomechanics and nutrition Identify why monitoring riders development is important Explain methods available to monitor performance Identify when it is appropriate to use them