When Lance Armstrong won the Tour de France back in 1999, he showed us a pedalling style with a very high pedalling rate, even in the mountains. Many experts have referred to this technique as one of the main reasons that Armstrong could beat his opponents so easily. With a high frequency it is easier to remove lactate from the legs, but it requires a high degree of special training to be able to maintain a high pedalling frequency.

What is the best cycling cadence?

For me, cycling pedalling rate has always been some kind of a controversial topic. I am not sure that is possible to change riding style significantly. Nevertheless, I have tried to adapt some of my riders pedalling frequency to a faster one, believing that this would help them to save energy for the final parts of the races. My conclusion until now is that it is not possible to make big changes, probably in the area of on average 0-5 rpm higher pedalling frequency. So special training at high frequencies can probably not explain why some riders are able to do it and others are not. It is also worth to remember that a couple of riders who prefer slow frequencies also perform at world class level (e.g. Serguei Gonchar). Thus, a high pedalling rate per se is not predicting performance even among the best riders in the world. Take a closer look at the riders in the Tour de France and watch the differences.

Slow pedal rate might be a better choice

I found an interesting study that is made of Ernst Albin Hansen, who is a scientist and previous elite cyclist that have been studying choice of cycling pedalling rate for more than 10 years. In the study 9 trained cyclists rode two rides of 2½ hours at 180W followed by a 5-min all-out trial. There were not significant differences, but trends showing that choosing a slower pedalling rate might be attractive.

Test setup:
• 180W, freely chosen pedalling rate (avg. 95rpm) followed by 5min all-out.
• 180W, calculated pedalling rate (which averaged 73rpm) followed by 5min all-out.

The calculated pedal rate was supposed to result in a minimum oxygen uptake.

Results
When comparing the two setups, some interesting results were found:
• Peak VO2 was lower after riding with freely chosen pedal rate
• Perceived exertion were higher with freely chosen pedal rate (7-9%)

These results indicate that riding like Armstrong might not be the answer for optimal cycling pedalling rate. If some of you think this study is interesting, you could consider trying the tests mentioned above in the gym during the winter. It is guaranteed a good workout for you. Tell us about your experiences!

Source:
1: Hansen EA, Jensen K, Pedersen PK. Performance following prolonged sub-maximal cycling at optimal versus freely
chosen pedal rate. Eur J Appl Physiol. 2006 Oct;98(3):227-33. Epub 2006 Aug 12.

This article is a guest post from Shim Ravalia who studies a master in sports rehabilitation at the University of Kent (Gillingham, Medway). Now she is proposing a study on the effects of soy milk and semi skimmed milk in the recovery period after exercise on trained male cyclists by looking at the time to exhaustion. Participants who are regular readers here on Training4cyclists.com are included in this project.

Enjoy her detailed review of the current knowledge about recovery drinks.

Is soy milk a better recovery aid compared to semi-skimmed milk after exercise? Does it increase time to exhaustion in trained cyclists?

The efficacy and importance of a recovery drink when balanced with training has to be deeply considered. The body is in a state of stress and needs a lot of nourishment after exercise (Carlson, 2008). The body is dehydrated, the blood insulin levels are low and cortisol and other hormones levels would be high; more importantly, the glycogen stores would be low or completely depleted and muscles would be breaking down (Ivy & Portman, 2004). This should be reversed by the nutritional strategy implemented.

Milk has been seen to be an effective recovery drink simply because of the components it has. Milk contains both whey and casein protein; whey is considered as to be a high quality protein and is more soluble than casein protein which also has a higher quality rating. Around 20% of whey is found in milk and 80% of casein is also found in milk (Pasquale, 2008).

Research has shown that the adding of protein to a carbohydrate drink is just as effective as a carbohydrate based drink for recovery after exercise; although carbohydrates is unquestionably of major importance, proteins is now considered to be of larger importance than previously thought (Niles et al, 2001).

A study by Saunders, Kane & Todd (2004) looked at the effects of a carbohydrate protein drink on cycling endurance and also looked into muscle damage. The main aim of the study was to see if cycling endurance performance changed and post exercise muscle damage changed when the carbohydrate protein drink was ingested in comparison to a carbohydrate only drink. The results showed that with the first ride at 75% of V02 peak, the participants rode for 29% longer with the carbohydrate with protein drink than the carbohydrate drink. In the second ride, at 85% V02 peak, the participants rode for 40% longer with the carbohydrate protein drink; to add to these findings, the level of muscle damage was 83% lower with the carbohydrate protein drink.

To support the above, Niles et al (2001) looked at the effects of a carbohydrate with protein drink improving time to exhaustion after recovery from exercise. With the ingestion of a carbohydrate protein drink or a carbohydrate only drink, the overall results showed that the carbohydrate protein drink gave higher insulin levels within 90 minutes into the recovery period and time to exhaustion was also longer in comparison to the carbohydrate only drink.

A very important study by Karp et al (2006) looked at the effects of chocolate milk as a post exercise recovery aid. By using 9 male endurance trained cyclists, the study compared chocolate milk, a fluid replacement drink and a carbohydrate replacement drink. The participants went through a glycogen depletion trial followed by a 4 hour recovery ending on an endurance trial. The results showed that the time to exhaustion and total work performed during the endurance performance trial were greater with the chocolate milk (15 minutes greater) and the fluid replacement (16 minutes greater) trials than the carbohydrate trial. The participants rode 49% and 54% longer with the ingestion of chocolate milk and fluid replacement trials despite the carbohydrate content in the drinks.

To add to the concept of using milk as a recovery aid, there has been new and limited research done on the possible benefits of using soy milk; although research is still limited in terms of the use of soy milk in endurance exercise, research has shown some interesting results with resistance exercise. Pasquale (2008) expressed that soy protein has the protein quality of 1.00 meaning that that it is equal in the quality of protein that it exists in other diary and egg proteins. To add to this point, Paul (2005) also stated that soy protein contains 2 high performance amino acids; Arginine and Glutamine which have a vital role in muscle recovery.

Bos et al (2003) cited by Roy (2008) looked at the increase in protein net balance and muscle protein synthesis which was defined by the consumption of 500ml of fat free milk compared to an soy protein beverage. The findings were that the soy based beverage was digested more quickly which led to an increase in blood concentrations of amino acids carrying it to plasma protein and urea synthesis. The rise in blood amino acids in the fat free milk however, was a lot slower and continued rising for a longer time providing more amino acids for muscle protein synthesis, but however, Bos et al (2003) used resistance exercise, not endurance exercise.

The proposed study has extracted the methology from Karp et als study (2006) using chocolate milk as a post recovery aid. With each participant undergoing a V02 max test with a gas analyzer to determine an individual’s maximum oxygen consumption and maximum power output.

The participants will also do a glycogen depletion trial starting from 90% maximum power output riding for 2 minutes and then 2 minutes onto 50% recovery; this will be carried out onto a lode bike; the intensities would decrease by 10% every time the participant s can no longer keep up with their cadence. This is then followed by a 4 hour recovery where 355ml of a drink would be administered straight after the glycogen depletion trial and also another 355ml 2 hours into the recovery stage. The last section of the test is the endurance trial where participants have to ride as long as they can at 70% of their maximum power output. Blood lactate measurements will be taken before and after the glycogen depletion trial, 2 hours into recovery and before and after the endurance trial and analysed; body hydration status will be taken before and after both exercise trials using the bio electrical impedance equipment.

References
1.Carlson, A. (2008) Protein Nutrition for Peak Performance, Peak
Performance, P2P Publishing, pp65 – 74.

2.Ivy, J & Portman, R. (2004) Nutrient timing: The future of Sports Nutrition,
Ed:Illustrated, Basic Health Publications.

3.Karp, R.J, Johnston, D.J, Tecklenburg. S, Mickleborough, D. T, Fly, D. A, &
Stager, M.J (2006) Chocolate milk as a post-exercise recovery aid. Journal
of Sport Nutrition and Exercise Metabolism, (16), pp. 78-91.

4.Niles, S.E, Lachowetz, T, Garfi, J, Sullivan, W, Smith, C,J, Leyh, P.B &
Headley, A.S. (2001) Carbohydrate-protein drink improves time to exhaustion
after recovery from endurance exercise. Journal of Exercise Physiology, 4
(1)pp. 46 – 52.

5.Pasquale, D.G.M. (2008) Amino acids and proteins for the athlete The
Anabolic Edge, 2nd Ed. CRC Press Taylor & Francis Group.

6.Paul, G.L. (2005) Soy protein and Performance Nutrition New Evidence –
New Opportunities. The Solae Company Nutrition Brief, pp. 1-8.

7.Roy, D.B (2008) Benefits of milk consumption with resistance and endurance
sports. Director, Centre for Muscle Metabolism and Biophysics, Faculty
of Applied Health Sciences. Brock University, St. Catharines, ON. CANADA.

8.Saunders, J.M, Kane, D.M & Todd, M.K. (2004) Effects of a carbohydrate –
protein beverage on cycling endurance and muscle damage. Medicine &
Science in Sports & Exercise, 36 (7), pp 1233 -1238

9.Williams, M.B, Raven, B.P, Fogt, L.D & Ivy, L.J (2003) Effects of recovery
beverages on glycogen restoration and endurance exercise performance.
Journal of Strength and Conditioning Research. 17 (1), pp. 12 – 19.

Exercise-induced muscle cramps are common among cyclists in the end of hard races. Some riders seem to have more frequent episodes of muscle cramps than others, but most cyclists have experienced the phenomena. Your performance will be lowered if you have leg cramps, so there is good reason to learn how to avoid such.

It is often written that hydration with water and different electrolytes may protect riders from muscle cramps, since dehydration and electrolyte imbalance is very close related to these involuntary, painful muscle contractions.

One of the potential risks is exercising in hot environment because of dehydration and massive loss of sodium, potassium, magnesium and other electrolytes.

When water loss is recovered with plain water, there will be a net loss of electrolytes. In old days hard working people who worked in mines died because of an excessive water intake that diluted the concentration of electrolytes. This was called ‘Miner’s Cramp’.

Carbohydrates, sodium and water does not protact you from muscle cramps
Scientists from the University of North Carolina have published an article in Journal of athletic training, June 2005: Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps.

In this study 13 men with a history of exercise-induced muscle cramps performed two tests that were made to provoke muscle cramps in the calves. One test was done with supplementation of water, carbohydrates and sodium, while the other test was done without any supplementation. The findings were that 9 people developed muscle cramps in the hydration/supplementation trial and 7 people did in the dehydration trial.

But carbohydrates, sodium and water may prolong the onset of cramps
These findings do not indicate that hydration and supplementation with carbohydrates and electrolytes protect against muscle cramps. It tells us that there are other factors implicated in development of exercise-induced muscle cramps. However, in the hydration/supplementation trial, the time to onset of muscle cramps were prolonged (36.8 minutes completed before onset, compared to only 14.6 minutes in the dehydration trial.)

In my opinion, the study should have included a trial with plain water only. This should be done to see if it was the water or the supplementation that prolonged the time to onset of muscle cramps.

Many heart rate monitors and bike computers has a feature to measure the energy cost of the exercise. But can we believe these numbers? I have always been sceptical to these calculations since they are based on very few variables (percentage of maximum heart rate and total time).

I have always said to my riders that they can use these numbers for fun, but don’t count on them when they cook dinner. There is probably huge variability in the quality of calorie metres, some gives a rough estimate and some doesn’t.

Can heart rate monitors be used to calculate energy expenditure?

Yesterday I found a study published in Medical Science of Sports and Exercise that tried to figure out how accurate the energy expenditure calculator of the Polar s-410 heart rate monitor was. They used three different calculations of the energy expenditure: 1) Polar s-410 using predicted values of VO2 max and maximum heart rate. 2) Polar s-410 using actual values of VO2 max and maximum heart rate. 3) Indirect calorimetry (You might have heard about this one in school…) 

The results showed that the Polar s-410 watch did a quite good job for the men with no significant differences between the three calculation methods. The women’s numbers were overestimated when using predicted values of VO2 max and maximum heart rate. The estimation was better when they used the actual values but still overestimated with 12%.

Knowing your maximum heart rate is a good thing

It is very obvious that indirect measurement of energy expenditure is not necessary very accurate. By using the actual number for your maximum heart rate, you will get closer to the correct number of calories. This is just like when you calculate target zones intervals without knowing your maximum heart rate: You are in risk of getting different intervals than you were expecting.

The standard formula for calculating maximum heart rate is 220bpm minus age.

Because this formula has a standard deviation of 10, a 30-year old cyclist has a 95% chance to have a maximum heart rate in the area between 170 to 210bpm. I guess it is obvious that it makes a difference if your heart rate monitor knows your real maximum heart rate or it has to predict it.

Reference:
Crouter SE, Albright C, Bassett DR Jr. Accuracy of polar S410 heart rate monitor to estimate energy cost of exercise. Med Sci Sports Exerc. 2004 Aug;36(8):1433-9.

German scientists have collected data from six professional road cyclist´s during a multi stage race. The riders used the SRM system to measure power outputs and heart rate monitors to record heart rates. This study got my attention, because it shows the benefits of using a power meter in the races instead of just a heart rate monitor. It was published in Medicine and Science in Sports and Exercise, January 2006. Before I start advertising more for using a power meter system, I will tell you a little about the study setup.

Before the stage race the six riders performed an incremental cycling test in the laboratory. Peak power output, power output, and heart rate at the lactate threshold and at a lactate increase of 1mM above the lactate threshold were assessed. Based on the test results there were made 3 different intensity zones for both heart rate and power output. Zone 1 was below LT, zone 2 was LT to LT+1mM and finally zone 3 was above LT +1mM. After the testing session the riders were ready to compete in the stage race.

Time spent in power meter zones

The scientists analyzed the time spent in the three target zones during the 6 stages. There were five mass-starts where the riders averaged 220 Watts and one uphill time trial with an average power output at 392 Watts. This is not breaking news for experienced power meter users. In an uphill time trial riders prefer to ride with a slower cadence and are therefore able to maintain a higher average power output and they have to go fast all the time which also adds Watts to the average power output. In the mass-starts the heart rate monitors over-estimated the time spent in Zone 2, and I am not surprised at all.

Heart rate monitor and power meter should go hand in hand

The heart rate monitors recorded that the riders spent 38% vs. 14% recorded with the power monitor. Heart rate monitors are still valuable, but it is important to know the physiology behind to understand how it works. There is a delay in the heart rate due to oxygen deficit or repayment of oxygen debt. A professional cycling race is either slow or very fast, there is almost nothing in between. But when they ride this stop and go way, the average heart rate will be somewhere in between, in this case this will say Zone 2. This could lead to the wrong conclusion that training in heart rate target zone 2 is optimal for preparation to stage races. Listening to the power meter makes more sense to me, since it tells me instantly what the power output is and therefore gives a much more precise description of the effort.

Reference:
Vogt S, Heinrich L, Schumacher YO, Blum A, Roecker K, Dickhuth HH, Schmid A.
Power output during stage racing in professional road cycling.
Med Sci Sports Exerc. 2006 Jan;38(1):147-51.