For almost four years I've been training very seriously as an endurance cyclist. The effects have been amazing: I lost over 30 kg (70 lb), reduced previously sky-high blood pressure, lipid and blood sugar numbers to the low end of the normal range, and transformed the way I feel about myself. All great things.
But now I'm abandoning endurance training in favour of sprint cycling.
Here's why.
Today I want to talk about a very interesting article from Aussie coach Alan Couzens, who asks the question 'Are you a volume or intensity responder?' This is certainly something I've been longing to know the answer to. If you're in the same boat, read on!
A LOT OF CYCLISTS, myself included, find Strava a very worthwhile tool: with by far the highest number of active users, it's the only game in town for social features (and not just for cycling, but also lesser endurance activities like running and swimming!).
The social aspect enables what I find to be the most valuable part of the Strava experience: the motivation that comes from seeing improvement in my own rides, moving up the leaderboard on segments, and getting inspiration from other athletes' performances. A bit of (mostly) friendly competition I find to be a good thing.
But when it comes to serious training, many people turn up their noses at Strava. And it's true that the analytics that Strava offers, especially on the free tier, are quite limited compared to the competition.
There's a couple of things to say about this.
Shortly after I got my power meter last June, I signed up with the online cycling training platform Xert.
The ideas behind it are interesting, and promising:
Firstly, a software-based adviser that recommends workouts based on your current training status. Tired or fresh? Building or peaking? The recommendations will vary based on your current situation. And if you're targeting a road race you'll get different advice than if you were peaking for a criterium. If you miss a couple of days training, it will seamlessly adapt its recommendations, as there is no 'plan' as such. If you're feeling fresh and energetic, you can increase your ramp rate to 'aggressive' and Xert will adjust. If you're tired, select 'taper' or 'maintenance' and it will slow down.
Interesting research from the cycling science literature
Aerodynamic drag in cycling team time trials Blocken et al., 2018
Technology has always been an integral part of cycling. Obviously, bicycles are themselves technology, and also rely on technology (i.e. good quality road surfaces) to be a practical means of transportation. Cycling has also taken its fair share of the spoils obtained from the increase in the rate of technological development of recent years; innovations such as carbon fibre, power meters, and GPS computers (amongst many others) have transformed cycling at every level.
Technological innovations are also helping push forward our knowledge of the physics of cycling, and a great deal of this progress has come from the study of aerodynamics. Field tests and wind tunnels were a starting point, subsequently complemented by computational fluid dynamics (CFD), which utilizes modern information-processing capabilities to simulate highly complex physical situations in a much more comprehensive way than the relatively two-dimensional analysis possible in a wind tunnel.
Interesting research from the cycling science literature
The 4000-m team pursuit cycling world record: theoretical and practical aspects Schumacher and Mueller, 2002
This is an extremely interesting research article, not least because it gives a detailed description of the training practices of world-class athletes. Such information is generally hard to come by, so when I find some I give it my close attention!
Interesting research from the cycling science literature
Effects of saddle height on economy and anaerobic power in well-trained cyclists Peveler and Green, 2011
Bike fit is a crucial aspect of cycling, both for maximizing performance and minimizing the risks of injury. And probably the most important single component of bike fit is saddle height. There are various methods used for determining optimum height, including the heel, LeMond, and 109% inseam methods. However, the most direct method is to measure a precise knee flexion angle at the maximum extent of the pedal stroke. The current experiment complemented previous ones in determining the optimal knee angle for performance.
Interesting research from the cycling science literature
Anthropometric comparison of cyclists from different events Foley, Bird and White, 1989
Whether you're a serious cyclist, a novice or simply prefer watching others do the suffering, you're probably aware that, although clearly an endurance sport, different types of cycling suit different types of rider. Even the casual fan knows that there are climbers, sprinters and time trialists.
Obviously, there are certain essential characteristics that are shared by all strong riders and there is a large overlap between the categories, but nevertheless there are specific physical traits that predispose a rider to excel in one discipline relative to the others. Some of these traits are based on unchangeable skeletal features.