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Improving Cycling Performance: How to Spend Our Time and Money
Cycling performance is dependent on physiological factors which influence mechanical power production and mechanical and environmental factors that affect power demand. Results of a study addressing cycling performance summarized these factors. The researchers used a 40 km time trial to express all changes in cycling performance. They addressed the performance of riders with different ability ranging from novice to elite cyclists. Overall results of the study demonstrated that training is the first and most obvious way to improve power production. It (proper training) has the potential to improve 40 km time trial performance by 1 to 10% (1 to 7 minutes). Altitude training per se can cause a further improvement of 23 to 34 seconds. Carbohydrate-electrolyte drinks may decrease 40 km time by 32 to 42 seconds. Relatively low doses of caffeine may improve 40 km time trial performance by 55 to 84 seconds. Another way of improving time trial performance is by reducing the power demand of riding at a certain velocity. Riding with hands on the brake hoods would improve aerodynamics and increase performance time by approximately 5 to 7 minutes and riding with hands on the handlebar drops would increase performance time by 2 to 3 minutes compared with a baseline position (elbows on time trial handle bars). Conversely, riding with a carefully optimized position could decrease performance time by 2 to 2.5 minutes. An aerodynamic frame saved the modeled riders 1:17 to 1:44 min/sec. Furthermore, compared with a conventional wheel set, an aerodynamic wheel set may improve time trial performance time by 60 to 82 seconds. This research clearly demonstrates that both novice and elite cyclists can benefit from the suggested alterations in position, equipment, nutrition and training. Training seems to be the most important factor, but sometimes large improvements can be made by relatively small changes in body position. More expensive options of performance improvement include altitude training and modifications of equipment (light and aerodynamic bicycle and wheels). Depending on the availability of time and financial resources cyclists have to make decisions about how to achieve their performance improvements. The data presented here may provide a guideline to help make such decisions. Most research findings are similar with the results of this study. The bottom line is if you want to become a better rider you achieve this goal by 1) riding more, 2) incorporating the right kind of training, 3) utilizing certain riding positions, 4) being fitted properly to your cycle, 5) maintaining proper nutrition and rest, and 6) weight loss. You can spend thousands of dollars on equipment, or you can hire a coach, be properly fitted for your bike, loose weight, become stronger, and then pass everyone on that old steel frame bicycle. Remember…it was NOT the shoes that made Michael Jordan great! For More information on how to Train Smart…Race Hard contact one of the 3 Sport Fitness coaches today! *Original article taken from: Jeukendrup AE, Martin J. (2001). Sports Medicine, 31(7), 559-69. |
