End of Season? – Five turbo sessions to try.

3 November, 2015 By 7pxadmin in Sports & Fitness Comments Off

With advances in sports science and testing many of the old rules we have come to rely on for performance development may no longer apply.

Science laboratories and sports institutes around the world are publishing new research daily questioning the relevance of existing theories.

Among the most common of these is the relevance of long training rides. Whilst they have a place in any training regime they are no longer to be considered in isolation, more miles doesn’t necessarily mean better performance. Psychological milestones, the 100 club for example, are relevant targets for motivation but have limited physiological effect.

It has been proven however that 20 minute high intensity intervals i.e. above 90% effort help to develop anaerobic capacity (the maximal point at which adenosine triphosphate (lactic acid) can be resynthesized by the body) by as much as 28% where moderate intensity long miles will not. Continuing from this max efforts (100%) of 20 to 60 secs will develop vo2 Max (your body’s ability to absorb, distribute and utilise oxygen).

These intervals can be added into road sessions but are more commonly used during indoor training sessions on turbo trainers or in spinning classes.

To discover more on the relevance of high intensity training and its relevance in cycle performance take a look at British Cycling’s Insight Zone.

With the autumn and winter upon us now is the time to think about indoor training to support your Bike Adventures trip. Listed below are 5 Turbo Training sessions to mix things up. Try to add one or two sessions a week to compliment your road riding.

If you are off to Bhutan this autumn with Bike Adventure’s on their Mountain Bike trip I will see you there. I need to get on the turbo!

NOTES TO AID TURBO SESSIONS

Rear cassettes come in numerous forms (9/10/11 rings) of differing teeth ratios, the sessions below are based on 10 ring cassettes but can be adapted to match your setup. Always use the larger ring as your start point for warm up and progress from there.

It is more appropriate to manage turbo sessions by RPE (rate of perceived effort) and specifically % MHR (percentage of maximum heart rate) where possible.

Maximum heart rate can be approximated using the calculation 220 – Age = MHR. However more accurate results can be achieved through specific heart rate or vo2 testing.

FOR YOUR GUIDANCE:

TRAINING ZONE		%MHR	RPE
RECOVERY		<60%	0-1 EXTREMELY EASY
ZONE 1:	BASIC ENDURANCE	60-65%	1 VERY EASY
ZONE 2:	ENDURANCE	65-75%	2 QUITE EASY
ZONE 3:	TEMPO	75-82%	3-4 MODERATE
ZONE 4:	THRESHOLD	82-89%	5-6 HARD
ZONE 5:	VO2 MAX	89-94%	7-8 VERY HARD
ZONE 6:	NEUROMUSCULAR	94-100%	9-10 EXTREMELY HARD

THE TURBO SESSIONS DETAILED BELOW SHOULD BE FOLLOWED AS CLOSELY AS POSSIBLE BUT YOU MUST TAKE INTO CONSIDERATION YOUR HEART RATE RECOVERY, YOU MAY NOT ALWAYS REACH THE TARGETS SET HIGH OR LOW. MAKE ADJUSTMENTS TO ACCOMMODATE YOUR ABILITY.

TURBO 1 – PROGRESSIVE GEARS

Progressive Strength and resistance session – Hill Simulation – Cadence 90rpm – Effort 60 to 90% progressive

12 min – Ring 1 (Largest)	60%	ZONE 1
11 min – Ring 2
10 Min – Ring 3
9 Min – Ring 4
8 Min – Ring 5	PROGRESSING TO
7 Min – Ring 6
6 Min – Ring 7
5 Min – Ring 8
4 Min – Ring 9
3 Min – Ring 10	90%	ZONE 5
5 Min Recovery – Ring 1

75 Min Total (this session can be simply progressed by increasing the start minutes and decreasing accordingly with ring change)

TURBO 2 – MINUTE MADNESS

High intensity sprint intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)	Warm up	65%	ZONE 1
5 Min – Ring 2	Warm up	70%	ZONE 2
5 Min – Ring 4	Warm up	75%	ZONE 2

2 Min – Ring 5	Recovery	75%	ZONE 3
1 Min – Ring 10 (Smallest)	INTERVAL MAX EFFORT	100%	ZONE 6
Repeat 10 times

5 Min – Ring 4	Cool Down	75%	ZONE 2
5 Min – Ring 2	Cool Down	70%	ZONE 2
5 Min – Ring 1 (Largest)	Cool Down	65%	ZONE 1

60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

TURBO 3 – SIT/STAND

High resistance technique intervals – Cadence 90rpm – Effort maximal at interval

5 Min – Ring 1 (Largest)	Warm up	65%	ZONE 1
5 Min – Ring 2	Warm up	70%	ZONE 2
5 Min – Ring 4	Warm up	75%	ZONE 2

1 Min – Ring 10 (Smallest) – standing		85%	ZONE 4
1 Min – Ring 8 – seated – INTERVAL MAX EFFORT		100%	ZONE 1
1 Min – Ring 5 – Recovery		75%	ZONE 3
Repeat 10 times

5 Min – Ring 4	Cool Down	75%	ZONE 2
5 Min – Ring 2	Cool Down	70%	ZONE 2
5 Min – Ring 1 (Largest)	Cool Down	65%	ZONE 1

60 Min Total (to increase the intensity of this session simply change the warm up and cool down rings accordingly)

TURBO 4 – AEROBIC

Progressive aerobic intervals – Cadence 90rpm – Efforts at % Max Heart Rate

10 Min – Ring 1 (Largest) Warm up	65%	ZONE 1

2 Min – Ring 6	Progress to 70%	ZONE 2
6 Min – Ring 6	Hold at 70%	ZONE 2
2 Min – Ring 7	Progress to 75%	ZONE 3
6 Min – Ring 7	Hold at 75%	ZONE 3
6 Min – Ring 8	Hold at 80%	ZONE 4
Repeat 3 times

2 Min – Ring 4 – Recovery	65%	ZONE 1

90 Min Total (to increase the intensity of this session simply increase the times of the held efforts)

TURBO 5 – RUSSIAN STEPS

High Intensity short intervals – Cadence 90rpm – Maximal Efforts

5 Min – Ring 1 (Largest)	Warm up	65%	ZONE 1
5 Min – Ring 2	Warm up	70%	ZONE 2
5 Min – Ring 4	Warm up	75%	ZONE 2

15 Sec Max Effort / 45 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
20 Sec Max Effort / 40 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
25 Sec Max Effort / 35 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
30 Sec Max Effort / 30 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
35 Sec Max Effort / 25 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
40 Sec Max Effort / 20 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
45 Sec Max Effort / 15 Sec Recovery Spin – Ring 9		100% / 75%	ZONE 6 / ZONE 3
7 Min – Ring 4 – Spin recovery to allow for maximal effort		70%	ZONE 2
Repeat 2 times

5 Min – Ring 4	Cool Down	75%	ZONE 2
5 Min – Ring 2	Cool Down	70%	ZONE 2
5 Min – Ring 1 (Largest)	Cool Down	65%	ZONE 1

58 Min Total (to increase the intensity of this session simply add additional Russian steps)

The core to cycling.

17 September, 2015 By 7pxadmin in Cycling challenge, Sports & Fitness Comments Off

A stronger core can help improve your cycling.

This is an undisputed fact, but why is it that many cyclists only concentrate on working their leg muscles? Often it is because they don’t really understand the relevance of a strong core in relation to cycling; either that or it’s a time issue.

For cycling you need power (i.e. the production of watts). Power is an integral part of cycling and strength is the main component of power. When we say strength, we don’t mean bulking up to look like a muscle-bound meathead, we mean lean and strong.

Even amazing leg strength is not enough, as without a strong stable core you will not be able to properly utilise that strength. This quote from Graeme Street sums this up perfectly – ‘It’s like having the body of Ferrari with a Fiat chassis underneath’.

So now that we have established that a strong core is essential for great cycling, surely we should understand the reasons why? Having a solid core will help reduce unnecessary upper-body movement; this in turn will deliver the energy you produce from your legs into a smooth pedal stroke.

The traditional cycling position requires the core to support you, however it doesn’t really develop your core whilst riding. Without a strong core, a long ride will often finish early or become a real problem due to some kind of pain in your body other than your legs, usually your back or neck. This will normally come from your abdominals, obliques, latissius dorsi and the muscles around the spine quitting before your leg muscles.

Cycling, just like any other sport, should be fun and we should enjoy it. Pain takes the pleasure away from most sports – building a stronger core could help solve many pain issues for cyclists.

So how can you improve your core? There are a vast array of different core exercises out there and you just need to pick routines that work with you and your lifestyle. The great thing about strengthening your core is that you don’t have to have much time, any equipment (unless you choose) or much room. You can strengthen your core from home if you choose, and by not having to attend fitness classes or a gym you will be quids in. Those savings can be used to put towards equipment for your bike or maybe a cycling tour!

Starting out on a new regime to improve your core? Google ‘exercises for the core for cyclists’ and I think you will be amazed how many different sites, boards etc. there are. If you were to pick just one exercise to do, then it would have to be the basic plank ,also called a hover. The plank will work more than just your abdominals, it also works the glutes and hamstrings, supporting proper posture and improving balance. Here’s how to perform the plank:

Lie face down on the floor. Raise the body up with the forearms while balancing the lower body on the toes.
Do not sag around the abdominal region. Keep the body as rigid as possible.
To hold this position, you will notice that you need to brace and contract the abdominal muscles.
Hold for 30 seconds (less if that’s all you can do), lower and then raise again. Do 10 repetitions or less to start with.
Alternatively, hold until failure (you flop down), or three minutes, whatever comes first. Do three of these in a set. You will feel the abs burn.
Test yourself to find what your maximum time to hold the Plank position is, and then try to beat it as you develop strength. If you can hold for three minutes, you are doing well.

(Don’t forget to breathe. If you feel pain in your lower back then you need to lower it and rest as the abdominals have stopped working.)

Remember preparation & prevention are essential for longevity in cycling; if you are planning any of our wonderful cycle touring experiences then being ‘core ready’ will ensure your cycling is so much more enjoyable.

Cycling doesn’t have to be a pain in the neck!

18 February, 2015 By 7pxadmin in Sports & Fitness Comments Off

Whether you’re starting out or have spent hours in the saddle it’s likely you will or have experienced neck pain at one time or another. The question is why does this occur and what can we do to elevate it?

Fundamentally the human anatomy is not designed for cycling. We have evolved to stand and move on two feet in an upright position with our spine and neck acting as a shock absorber. So immediately we mount a bike our anatomy is compromised.

If you examine the image above you see the cyclist has a forward curvature of the spine (Kyphosis) and, in order to look forward, hyper-extension of the neck – you begin to see why neck pain can occur!
In this position musculature within the upper back, neck and shoulders is driven to work harder to support the imbalanced weight of your head (approx 4.5 to 5kg).
Some of the weight of your upper body is supported through your arms onto the handlebars but even this load can create muscular tension.
We have all seen riders with their shoulders around their ears and arms locked out! All issues which add to the mix.

So what can you do about it?

We discussed Get the right cycle fitting to suit you previously the importance of professional bike fittings in minimising injury potential. So now let’s look more specifically at the areas which may help relieve neck pain.
Front end length and height relative to the saddle (E, D, C) are the main considerations in set-up, assuming correct frame size and saddle position (we’ll cover this in detail next time).

Adjusting the cycle handlebars

There is of course no one size fits all position – there are too many variables in individual anatomy and ride requirements, from aggressive racer to holiday tour riding. So when making adjustments to your riding position make them small and incremental, test them over a week or two and correct them where necessary.
First let’s look at length. Front end length (reach) reduction or increase can be achieved by altering the headset length (extension) and/or angle (angle A).

Make the right adjustments to your cycle helps

The second consideration is handlebar height, which can be increased or decreased with the addition or removal of headset spacers.

Thirdly, handlebar type and brake hood position can play a part in poor set-up. Consider optimum handlebar width to be in-line with your shoulder width, unduly large or small bars will also impact the loading into the upper back, neck and shoulders. Brake hoods can offer support in the neutral riding position but incorrectly positioned they will influence the front end length, height, support and reach as previously discussed. Be sure not to set them too high, making braking on the drops unsafe.

The mechanical changes to front end set-up discussed are relatively straight forward requiring minimal equipment or expertise. However if you are unsure talk to your local bike mechanic.
Finally, try to remain relaxed in your riding position, neck, shoulders, arms and grip soft. Over a long ride you will drift away from this position so check yourself every now and then.
From an exercise perspective the occurrence of neck pain can be minimised through effective strength, stability, flexibility and mobility training through the whole spine. Remember to think about the muscular skeletal interconnections generating the stresses.

MOBILITY:

1. Side Flexions – Walking around on hands

2. CAT Spinal Flexion & Extension

3. Flexibility

– Lateral Flexion
– Forward Flexion
– Rotational forward Flexion
– Rotation

4. Stability (core strength):

As you can see there are numerous versions of the plank and its progression. The key thing to remember is alignment, visualise a straight line from your ankle through your knee, hip, on up into you shoulder and neck. Any sag or elevation in the midline and you will have lost the hold.

The Roller is also a useful tool in developing spinal mobility and stability, it has endless uses in self-treatment and is a valuable tool to have in your cupboard. We will revisit the roller throughout my blog.

Regular sports massage will help improve muscular flexibility and function, so source a recommended Sports Massage Therapist or search the Sports Massage Association (SMA) website. Regular treatment is proven to enhance performance and minimise injury.
One final thing I tend to discuss with clients – the eyes. Sounds odd, but your eyes have a broad range of motion which is often neglected. So do try to use the eyes’ range of motion, not just the neck.
Next time I will look at saddle set-up and position, its impact on the various common injuries and what we can do to elevate them. I hope this article has been of some help and you don’t have to worry about neck pain again!
Remember there are numerous resources on the net dealing with the issues above, so take a look. I often refer to https://www.sportsinjuryclinic.net/

exercises for cyclists