 | The Q&A Page"Riding fast is a matter of natural ability, training and desire. All three factors play an important role in keeping the big ring spinning" |
Q) What is Lactate theshold (muscle burn/cramp) ?
A) The terms lactic acid and lactate, despite biochemical differences, are often used interchangeably. Fitness professionals have traditionally linked lactic acid or ‘the burn’ with an inability to continue an intensive exercise bout at a given intensity. Although the conditions within the exerciser’s muscle cells have shifted towards acidosis, lactate production itself does not directly create the discomfort (acidosis) experienced at higher intensities of exercise. It is the proton (H+) accumulation, coinciding with, but not caused by lactate production, that results in acidosis, impairing muscle contraction, and ultimately leading to the ‘burn’ and associated weariness.
Lactate accumulation, which for years has been associated with the cause of the burn, is actually a beneficial metabolic event aimed at diminishing the burn. Scientists denote conditioning at this physiological state as lactate threshold training. Traditionally, maximal oxygen uptake (VO2max) has been viewed as the key component to success in prolonged exercise activities. However, more recently scientists have reported that the lactate threshold is the most consistent predictor of performance in endurance events. Studies have repeatedly found high correlations between performance in endurance events such as cycling, and the maximal steady-state workload at the lactate threshold.
At rest and under steady-state exercise conditions, there is a balance between blood lactate production and blood lactate removal. The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels
Q) What is VO2max?
A) Maximal oxygen consumption (VO2max) is the maximum amount of oxygen that can be used by the body for maximal sustained power output (exercise). Since the body uses oxygen to convert food into energy (ATP), the more oxygen you can consume, the more energy, power, or speed you can produce. Remember, however, that VO2max is only one piece of the rider’s performance puzzle. Ability to perform in a race also depends on lactate threshold, appropriate peaking, nutrition and tactics (to name just a few).
Q) What are common Time Trial mistakes ?
A) Starting too hard: This is probably the most common mistake riders make during time trials. It can also be one that causes a significant amount of time loss. Work into the effort over the first minutes of the event. Avoid building excessive fatigue early in the race that will cause a necessary decrease in speed. You may never recover to hit your goal pace if you start too hard.
Not warming up hard enough: Simply spinning lightly before the start of a TT will not activate and properly warm up the energy systems you will call into play for the event. Be sure to do several efforts at Lactate Threshold Heart Rate (or about CP30 power*) to ensure you are ready to go. As a general rule: The shorter the event the longer and harder the warmup should be.
Changing position or equipment too close to race day: This sounds obvious, but it's amazing how many riders neglect this rule. Train with the position and equipment you intend to race with. Have the final adjustments made at least several training sessions before the event.
Too high or too low a cadence during the event: Race with a comfortable cadence that you've been training with. Race day is not the time to experiment with cadences higher or lower than you've been working with in training.
Completing warmup efforts too long before start time: Attempt to finish your last hard warmup effort as close to start time as possible. Within 10 minutes is optimum. Make all the necessary preparations before so you can go right from your warmup to the start line.
Allowing split times to mentally affect your effort: I tend to avoid using split times unless it's a situation where it will really help. Just because you get behind on an estimated split doesn't mean the race is over. Concentrate on the effort. The very best riders will often ride negative splits and not let competitors' fast early split times affect their personal pacing strategies.
Not pushing hard enough from far enough out from the finish: The goal is to use every bit of energy you have and leave it all out on the course to get the best possible time. Learn when you can "open up the throttles" and sustain maximum effort to the finish.
Being an absolute slave to the numbers: Power meters, heart rate monitors and cycling computers are all amazing tools that give us feedback about our performance. Don't allow the numbers they give to rule your riding completely. Learn what different heart rates and power outputs feel like. Do some of your interval training on perceived effort alone. Cover up the numbers on your monitors, go by feel and then look at the data later to see how close your estimates were. The most important heart rate and power zone to be able to "feel" for time trials is Lactate Threshold Heart Rate and CP30 power.
Not enough training time at Lactate Threshold/CP30 power:Training at or near this important point is essential to develop time trial fitness. The exceptions to this are extremely short (less than 5 km) and extremely long (more than 100 km) events.
Going out too hard: This one is so important we had to list it twice.
*CP30 is your "30 minute Critical Power", or in english - how hard you can push your pedals for 30 minutes.
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