There are three energy sources

The energy sources for cyclists comes from three sources. These three sources are fat, carbohydrates and protein. The fat energy comes through the bloodstream provided by adipose tissue or from the intestines out of the foods you consume. Your fat energy can also be supplied by stored fat in your muscle tissue. Carbohydrate energy is supplied by the liver from your stored glycogen, amino acids that are metabolized, from carbohydrates that have been absorbed by your intestines or from the glycogen stored in your muscle tissue.

Fruit Bars

Heart rate and activity levels

Your heart rate corresponds to you activity level as follows:
Low activity level = 65% of maximum heart rate
Moderate activity level= 75% of maximum heart rate
Maximum activity level = 90% of maximum heart rate

Carbohydrates are metabolized on the basis of your respiratory exchange ratios which were Traditionally believed to be at a much higher rate than they now are believed to be. This ratio is determined by the relative concentrations of the carbon dioxide and oxygen that are expired.

Electrolyte Drink

The newest techniques of calculating this ratio suggest that the fat contribution is greater than anyone had previously been able to determine. Most recent studies show a rate of 85% of your energy is provided by fat at low intensity exercise levels. About half from fat at moderate levels and at high exercise levels about 70% of the energy provided comes from carbohydrates.

Where does your energy come from

Fat from the bloodstream supplies most of your energy at low activity levels and at higher activity levels your fat calories come from fat that is stored in muscle tissue. As your activity level rises fat contributes more absolute energy but less relative. Triglycerides or intramuscular fat energy supplies less than one-third of your energy as that of the glycogen stored in your muscles at a moderate activity level.

At a high activity level the absolute fat contribution dwindles to almost nothing as the stored glycogens take over. Blood fat and glucose levels are contributors to muscle energy supplies even when your activity level is high, but compared to glycogens the contribution levels of fat and glucose are quite limited. If glucose is consumed then the glucose contribution will rise. It is futile to consume fat for energy contribution since the absorption rate is lengthy.

Consume carbohydrates

About 250 calories per hour of consumed carbohydrates may be a factor in muscle energy. If you consume carbohydrates for energy it will reserve your stored levels of glycogen in your muscles. This consumption of carbohydrates will allow your activity level to increase and prolong it for a greater period.

Fruit

Glycogen is the fuel of choice

Although, training can increase the use of muscle fat for energy and the rate for which the body uses the fat in the bloodstream at a given activity level at high activity levels glycogen is the fuel of choice for the body.

Cycling is a brilliant sport and the cyclist is required to keep the right fitness levels. They are given professional training and ensured that they maintain the right balance if they are keen to enter professional Cycling competitions.There are various ways to measure the fitness levels of the cyclists.

Cycling is very different from other sports lie swimming and distance running because of the highly variable nature. Different tactics, environmental conditions and drafting makes it difficult for the cyclists and their coaches to monitor changes accurately. The weaknesses in fitness can go unnoticed and the cyclist may not achieve optimal performance. Hence it is important to undertake fitness testing.

Fitness testing is essential to measure the performance level of the athletes and identify their specific areas of their strengths. The physiological variables can be tested. Standard protocols conducive to the athletes have to be set also keeping in mind the environment and the equipments involved.

There are two reasons for fitness testing. The first reason is to systematically monitor changes in a cyclist’s physiology over time and finding out how effective is it in the current training regimen. Changes in training can influence different aspects of physiology. A novice trainer can improve muscular efficiency after endurance training. A sprinter can focus in anaerobic power. If fitness testing is done regularly, then the coach can evaluate the signs of overtraining.

Blood Sample

The second reason for fitness testing is to identify the specific strengths and weaknesses of a cyclist’s physiology that may be influential in achieving a goal. A cyclist with good anaerobic power may be a good sprinter and is likely to do well in track cycling events.

After analyzing the requirements of a particular event the results can be compared with optimal physiological evaluation. This can highlight the weaknesses and they can be overcome by appropriate training.

The physiological evaluation of two riders may be the same but their performance in actual competition may differ significantly. There can be other features that can influence competitive performance. Physiological changes need to be monitored systematically. In addition to this, alternative methods can also be used outside the laboratory environment for those who cannot afford laboratory equipments.

The usual testing procedures are aerobic capacity testing (VO2max testing) performed on ergo meter and endurance performance testing where the cyclists ride on their own bicycles in the laboratory.

V02 Metabolic Cart

Photos from topendsports.

There are various ways to measure the cycling performance but the two most common methods are laboratory and mechanical testing. There are lots of things that go on in professional cycling.

Graph

Without any interference of gas analyzing equipment with the cycling performance, Maximal oxygen Uptake(VO2max) can be determined easily in liters per minute from Wmax, using the regression equation proposed by Hawley and Noakes(1992)

VO2max=).01141*Wmax+).435

Blood Lactate can be obtained from blood samples (25 micro liters) taken from a hyperemized earlobe after each workload. Lactate measurements are done in these samples. When lactate concentrations are plotted against the exercise intensity, the graph of lactate curve is obtained. The LT is identified on each cyclist’s Blood Lactate concentration-power output plot as the exercise intensity that obtains a one mmol per liter increase in Blood Lactate concentration. The exercise intensity that corresponds to the OBLA is identified on the Blood Lactate concentration power output curve by straight-line interpolation between the two closest points as the exercise intensity obtaining a BL concentration of 4 mmol per liter.

Wind tunnel testing is used in routine testing by most of the cycling teams. The cyclist’s drag coefficient can be determined. This is also known as aerodynamic efficiency coefficient or Cx. This is the proposed measure of aerodynamic efficiency.

The endurance level of a cyclist depends on oxygen uptake or VO2max and a high lactate threshold or WOBLA. VO2 max determines the maximum work that can be performed. The lactate threshold decides on the cardiovascular capacity. Endurance is calculated using the formula

VO2max *LT

This gives rise to efficiency, which is nothing, but the percentage of energy used up by the body in the form of mechanical work.

Work Energy=Mechanical work/energy used

Mechanical work can be measured using ergometer. Energy used by the body with respect to its oxygen consumption at submaximal workloads could be measured. The oxygen consumed can be converted to a standard measure of energy like calories. Same can be done for work.

Work/time =power

Power is measured in watts and it is the measure of workload intensity.

The mechanical testing on roads is Why Fitness Testing Is Important for a Cyclists done in the form of road races. This is a mass start endurance event, which lasts for 2 to 3hours. Here the cyclists are tested on a variety of terrains ranging from leveled roads to uphill terrains and even on filthy surfaces like dirty roads. This way individual performance can be monitored and fitness regime can be improved.

SRM Bike Test

Thanks for photos from sports-coaching.com

Cycling is a great sport and a wonderful aerobic activity that can keep you fit and energetic. The energy level of the cyclist is measured through various tools before they enter professional sports. Proper fitness training is given to them based on their energy levels.

It is important to determine submaximal economy. Blood Lactate threshold is one of the methods. When the body is not able to supply all of its energy needs aerobically then at that time lactate is produced. A blood lactate profile can be determined by testing blood sample from a finger prick. The point where the lactate rises faster indicates a transitory threshold.

Lactate testing is a measure of submaximal economy but the true value is not very evident. The threshold point cannot be accurately assessed as there may be day-to-day changes in lactate responses. Mathematical calculations also vary. Lactate threshold testing is less beneficial to most of the cyclists.

A group of cyclists were tested for submaximal economy to find out how much energy was consumed while performing a standard sub maximal workload. It was found that the overall work efficiency ranged between 17 and 26% with an average somewhere in the middle. 20 calories out of 100 calories burnt were used in pedaling the ergometer.

Submaximal economy is measured in terms of movement velocity for a given energy consumption. It is the ratio of power produced to the movement intended. For example- cycling with a speed of 40 km.

Another method of measuring the submaximal economy is by undergoing laboratory based time trials. These normally would be at a distance of 20 kilometers and would reveal the actual demands of cycling competition. The athletes can pace themselves effectively assuming that they are well motivated. Time trial test provides good sustained power and average heart rate. Since it is self paced and non steady in nature it is difficult to determine any other physiological response.

An athlete has to have good endurance capability to successfully complete a race. But road cycling and mountain biking depends heavily on anaerobic capabilities. The standard Wintage protocol is used in most laboratories to test anaerobic capability. The athlete has to quickly complete as much work as possible in 30 seconds sprint test. Anaerobic power (the maximal power generated by the muscle) and anaerobic capacity (the total power that the muscle can produce using anaerobic sources) are calculated using peak power and average power. This way submaximal economy can be assessed.