What we will cover

Lactate Testing for Cyclists - BUBBA'S BIKELAB 2014 1

Physiological Assessment of CyclistsPresented by Brian CookeBenefits, Applications & Background

BUBBA’S BIKELABKnow your numbers – Train Smart, Race Hard


What we will cover

TerminologyTypes of assessmentLactate testing explainedSome sample resultsWhat it all meansUsing test results for racing and training

Booking testsQuestion time


Terminology

Aerobic: A biological pathway that utilises O2 to produce energyAnaerobic: A biological pathway that produces energy without O2Lactic Acid: A bi-product of anaerobic energy productionClearance: Processes by which the body processes / removes lactate as it is producedThreshold: Point at which the rate of lactate production exceeds the body’s ability to remove / process it.mmol/L: Measure of blood lactate concentration


Types of Physiological Assessment

VO2: A test that measures how effectively an athlete utilises oxygen (Aerobic Capacity Test)

Lactate Profiling: A test that measures production of lactic acid at various exercise intensities

Threshold: The theoretical point at which there is a switch in primary energy production from aerobic to anaerobic

Efficiency: A test measuring how effectively a cyclist applies force throughout the pedal stroke

Power: Measurement of pedalling power, can be performed at aerobic, anaerobic and maximum intensities, common values are MMP, PEAK power, 5 min power & 20 min power

Torque: A muscles ability to generate high levels of force very quickly, important for very explosive efforts

VO2

Lactate Profiling

Threshold

Efficiency Assessment

Power Generation

Torque


Aerobic vs Anaerobic Energy Production

Aerobic: Utilises O2 in the

production of energy Derives energy from

glucose (glycogen) Fats & Protein

Results in complete glucose breakdown and NO lactic acid production

Burns fuel relatively slowly

Relies strongly on blood delivery of O2

Contributes energy during low moderate & high intensity efforts

Anaerobic Produces energy

without O2 Derives energy ONLY

from glucose Results in incomplete

breakdown of glucose = lactic acid production

Burns fuel quickly = fatigue

No reliance on blood delivery of O2

Contributes energy during low moderate & high intensity efforts

Shortness of breath


Which Test is Best for Me?

VO2: Useful as a measure of potential & maximal rate of aerobic energy production.Threshold: Point of lactate accumulation in the muscles / bloodLactate Profile: Shows aerobic / anaerobic energy contributions & maximum sustainable cycling intensitiesEfficiency Assessments: Determines how effectively a rider applies force throughout the power stroke, shows left/right leg contribution & measures torque generationMMP: Maximum Anaerobic Power Test5MP: Maximum Aerobic Power TestFTP: Maximum 20 minute power


Why Lactate Testing?Only direct measure of lactate kickpoint

Lactate accumulation is the primary cause of fatigue in athletes

Shows relative contribution of aerobic and anaerobic systems

Very accurate measure of both aerobic and anaerobic power

Enables measurement of lactate curve ABOVE kickpoint

Determines immediate conditioning priorities


What will the lactate test show?Apart from how quickly you may be able to climb the Passo Dello Stelvio!


What you will learn from your lactate profile assessment

Current aerobic power & efficiency Current anaerobic power & efficiency Rate of lactate production below kickpoint Your lactate kickpoint (threshold) Rate of lactate production above kickpoint Maximum sustainable exercise intensities (20 min & 1 hour)

Weaknesses in the current physiology Immediate training priorities Capacity, potential and race selection Endurance potential


Why?

Energy Mix: Always both aerobic / anaerobic Higher lactate levels: what they mean Greater anaerobic reliance leads to more rapid fatigue Once lactate moves beyond kickpoint it will rise more

rapidly, causing fatigue All athletes reach their kickpoint somewhere between 4

and 5mmol/l, BUT the lactate levels above and below this point are just as important as the point itself

Once lactate levels reach 7.5-8.5 mmol/l fatigue is very rapid

Some athletes move from 4 → 7 mmol/l very quickly, others more slowly

Lactate levels below kickpoint are an indication of aerobic efficiency Max lactate levels show how “reliant” an athlete is on anaerobic

metabolism and indicate weak aerobic pathways.

How?


A ComparisonCyclist A vs Cyclist BLactate levels during a profile assessment.

Lactate Analysis Showing Levels in Two Cyclists (mmol/kg)

Load in Watts / KG Cyclist A Cyclist B3 5min

1.1 2.3

3.5 5min 1.3 2.14 5min

1.8 2.7

4.5 5min 3.1 3.9 *5.0 5min 4.5 * 5.1 *5.2 3min

5.2 * 6.6

5.4 3min

6.4 8.9

5.6 3min

7.9 14.4 *5.8 3min

9.7 N/A

6.0 3min

12.8 * N/A

6.2 3min

N/A N/A

Note:Approx kickpointLevels below kickpointLevels above kickpointFatigue point


Interpretation

Cyclist A produces less lactate below kickpoint: Stronger aerobic capacity & less reliance on anaerobic energy production

Both cyclists have similar lactate kickpoint: Between 4.5-5.2 Watts/Kg and would be able to sustain this intensity for an extended period of time.

Cyclist A demonstrates a slower lactate rise above kickpoint: Very strong aerobic power and ability to sustain above-kickpoint intensity for long periods

Cyclist B fatigues earlier than cyclist A: Cannot sustain test beyond 5.6W/kg compared to 6W/kg, despite similar lactate kickpoints.

Cyclist B has higher peak lactate level: Cyclist B has a greater reliance on anaerobic energy production, leading to rapid onset of fatigue and glycogen depletion.


So what does it mean for training & racing?

Cyclist A Excellent aerobic efficiency so would move to; one short block for aerobic power, followed by one emphasising sustained P5/6 efforts and another prioritising anaerobic power

Will be successful in races / efforts where continuous high intensity riding is required, will excel in very hard and/or longer races.

Will be successful in races / efforts where continuous high intensity riding is required, will excel in very hard and/or longer races.

Cyclist B Requires two training

blocks; one for aerobic efficiency and another shorter one for building aerobic power

Will fatigue earlier in races (and training efforts) but will still excel in races where intensity is fairly controlled and races are not too long

Will experience minimal benefit from continuous and repetitive hard training sessions, cyclist A will cope well with this.


What does BUBBA’S BIKELAB offer?

A comprehensive testing program including lactate profiling

Tests performed and interpreted by an experienced Exercise Physiologist who is also a cyclist

A test report that clearly identifies training priorities and key test outcomes – this advice can be shared with your coach

Training advice and race planning Services at reduced rates to Atom TR riders, QLD junior development squad members & In 2 Cycles social riders

Programs for riders who do not have access to coaching services

Information seminars and professional development workshops for cycling coaches, groups and clubs

A great cycling kit at cost price


Other ServicesOffered by

BUBBA’S BIKELAB

Lactate Power TestingLactate Endurance TestingPhosphate Power & Decrement Test

Torque AssessmentFTP Assessment (20 min & 1 hour)5 min Aerobic Power AssessmentCycle Efficiency Assessment


How to contact BUBBA’S BIKELAB

Email: [email protected]

Ph: 0416 051 380Drop in: Level 1, 20 Kortum Drive Burleigh Heads (above Jetts)

Grab a card at the conclusion of this presentation

Book a test today: see Brian at the conclusion of the presentation

mailto:[email protected]


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