Top 10 Tips for the Cyclist or Endurance Athlete

Originally posted on The Athlete Clinic:

1. Under & Over Hydration

Both under & over hydration will lead to hyponatremiathrough different processes. Research has suggested 500-750 mil/hr will deal with most athletes needs under general conditions. Remember that both to little and to much liquid will cause you to under perform. If you need to consume over 850mil/hr it is recommended that you pay particular attention to additional electrolyte in your liquid in order to prevent dilutional hyponatremia. Remember some days you may only need to consume 500-700 mil/hr and other days 600-800 mil/hr so use your training to evaluate your own personal requirements as an athlete. the values here are relevant to a 75kg male athlete.

2. Not Eating Protein During & After Exercise.

In order to prevent your body from lean muscle tissue catabolism it is important that you consume some protein on riders longer that 2 hours. In some riders it might be as low…

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An Interview with Jordan McGinley

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When did you decide to go full-time on the bike?
I decided to go full time on the bike back in August. I had pneumonia for a few months before so  my plan was to give up cycling and get a job. My mum said to me that she would pay for a coach if I wanted to stay at it so I decided to it a go. I went out on the bike when I recovered and I felt like I was missing something in my life so I just go stuck in. I had seen Irish Talented Athlete Program was overhang scholarships for riders to have a go at becoming full-time professionals so I applied. That was while I was ill and by the time time i got back riding I had forgotten about applying. So then Jonathan Gibson contacted me and asked me would I come to Galway for an interview for the program at iTap, I did and now I’m full-time.  Its unreal is all I do now is train & eat
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What have you put on hold and what sacrifices have you made to ride
full-time?
What I have put on hold it my life, a lot. So I’m not working or anything. I train hard when everyone else is out smoking, drinking or whatever their into. But me I’m on my bike training hard for the 2015 season because it’s going to be a great season for the iTap riders. Over Christmas I was with my family but on Stephens Day I had to travel to Roscommon for a training camp so that’s the difference. You have to juggle your social life but the bike comes first. But don’t get me wrong I still get out the odd weekend with my friends.

How has your family helped? 

My family, well this wouldn’t happen only for my family. If I say I need something it’s there that day. My mother owns and restaurant so I get all the top food that I need, it’s like having my own shelf. And my parents both of them always have me well looked after by given a dig out here there and everywhere to head away to training camps and get my days work done on the bike. I’m very close to my parents so that’s good to. There just the best you could ask for. I couldn’t ask for better.

Screen Shot 2015-01-19 at 10.44.07And what about your new Team iTap, what makes iTap different from your
domestic club?

Riding with a club you train, race do what you want and and you don’t worry about nobody else but yourself. Every race you enter its about yourself and every body is your enemy. With iTap it’s a lot different they give you your training prescription and they speak with the team and chose the races for the calendar. They also manage everything for you from nutrition, recovery, massage, injury management, strength & conditioning. We get looked after like pro’s. Every body is in it as a team so were always going to look out for everyone but destroy our enemy’s, that’s how we roll in iTap.

Give us an idea of what your week is like as a full-time bike rider? 

Monday: Normally an hour recovery ride or take the day of. I like to take the odd day off as I like to relax and go out and meet up with a few friends.
Tuesday: A hard day doing hill work and a few hard efforts on the flat road, come home and straight into a hard hard core session.
Wednesday: About 2/3 hrs tempo leg speed. And it’s and all out session when you come home your destroyed.
Thursday: Endurance ride about 5hrs and just riding eating and drinking.
Friday: An hour recovery ride.
Saturday: A 25mile tt riding all and a few intervals.
Sunday: 5/6 hour endurance ride.
This is want i’m doing at the minute but every block is different and has been changing since last September.
What are you ambitions for 2015?
I just want to have a good year racing and see how I get with form and my ability.

What are the hardest things to manage in life now as opposed last year?

This year it’s a lot easier now that I have plenty of time on my hands and all I have to worry about is getting out on the bike and getting the food into me. That’s all.
Where do you see yourself in 2016?
I would like to see myself on a pro team. I think I’m well able with the help at the iTap and The Athlete Clinic who provide all our training and conditioning needs.

What your favourite music for the turbo?

Any type of music. When doing intervals I like a good beat that makes you want to push harder.

Whats your favourite food & drink on the bike?

Just water and a bar that my mother makes me , it’s just make the ride a lot more enjoyable.

Screen Shot 2015-01-19 at 10.46.50Whats your pet hate in cycling?
When the sweat is running into my eyes.

Whats your favourite thing about cycling? 

Sitting in a big bunch and smelling the rubber burn from the brakes blocks.

Whats your favourite race?

Tour de France

What professional rider do you wish to emulate?

Bradley Wiggins. He has shown the everyone and anybody is able to do anything. But my favourite cyclist is Philip Deignan because he lives about 5 miles away from me and I get out with him and Lizzie when there home on their recovery rides. There pure animals.

What is your favourite type of training session?
Speed work on the turbo or on the road.

What is your fastest time to fix a puncture?

Not to long but faster than any of my team mates because they just stand and watch you fix theirs.

How long can you hold a wheelie for?

For a few seconds, without clip on pedals a lot longer.

What your favourite Movie?
Fast and Furious

Who’s your dream Girl?

A top female hot cyclist.

Who’s your training partner?

Sean McFadden
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Have you ever put wintergreen on your shammy by mistake?
Nope never. Wouldn’t be that stupid.

Can you trust your new team mates not to switch the wintergreen and shammy
cream tubs?

Noway you could never trust these lads are you joking!!!! But on the bike I’d trust them 100% because their the best team mates going.

And a parting word?

There’s no hills like Donegal
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Combined Glucose Ingestion and Mouth Rinsing Improves Sprint Cycling Performance

This study investigated whether combined ingestion and mouth rinsing with a carbohydrate solution could improve maximal sprint cycling performance. Twelve competitive male cyclists ingested 100 ml of one of the following solutions 20 min before exercise in a randomized double-blinded counterbalanced order (a) 10% glucose solution, (b) 0.05% aspartame solution, (c) 9.0% maltodextrin solution, or (d) water as a control. Fifteen min after ingestion, repeated mouth rinsing was carried out with 11 × 15 ml bolus doses of the same solution at 30-s intervals. Each participant then performed a 45-s maximal sprint effort on a cycle ergometer. Peak power output was significantly higher in response to the glucose trial (1188 ± 166 W) compared with the water (1036 ± 177 W), aspartame (1088 ± 128 W) and maltodextrin (1024 ± 202W) trials by 14.7 ± 10.6, 9.2 ± 4.6 and 16.0 ± 6.0% respectively (< .05). Mean power output during the sprint was significantly higher in the glucose trial compared with maltodextrin (< .05) and also tended to be higher than the water trial (= .075). Glucose and maltodextrin resulted in a similar increase in blood glucose, and the responses of blood lactate and pH to sprinting did not differ significantly between treatments (> .05). These findings suggest that combining the ingestion of glucose with glucose mouth rinsing improves maximal sprint performance. This ergogenic effect is unlikely to be related to changes in blood glucose, sweetness, or energy sensing mechanisms in the gastrointestinal tract.

Full Article:  http://dx.doi.org/10.1123/ijsnem.2013-0097

Chart showing studies and results for rinsing!

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Lab ‘v’ Field Testing.

“No significant difference”

Abstract
The purpose of this study was to investigate the level of agreement between laboratory-based estimates of critical power (CP) and results taken from a novel field test. Subjects were fourteen trained cyclists (age 40±7 yrs; body mass 70.2±6.5 kg; V̇O2max 3.8±0.5 L · min−1). Laboratory-based CP was estimated from 3 constant work-rate tests at 80%, 100% and 105% of maximal aerobic power (MAP). Field-based CP was estimated from 3 all-out tests performed on an outdoor velodrome over fixed durations of 3, 7 and 12 min. Using the linear work limit (Wlim) vs. time limit (Tlim) relation for the estimation of CP1 values and the inverse time (1/t) vs. power (P) models for the estimation of CP2 values, field-based CP1 and CP2 values did not significantly differ from laboratory-based values (234±24.4 W vs. 234±25.5 W (CP1); P<0.001; limits of agreement [LOA], −10.98–10.8 W and 236±29.1 W vs. 235±24.1 W (CP2); P<0.001; [LOA], −13.88–17.3 W. Mean prediction errors for laboratory and field estimates were 2.2% (CP) and 27% (W′). Data suggest that employing all-out field tests lasting 3, 7 and 12 min has potential utility in the estimation of CP.

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10 Tips to help your Preparation for 2015

1. Get the calendar out!

Have a look back at 2014 and pick out the races you completed and in particular the ones you enjoyed and though you might have won or done better in. Pick out a couple and set the first one as your minor goal for 2015. Then pick out your favourite as your major goal for 2015. Make sure the minor goal comes at least 8 week before your major goal. Now your planning for 2015. “Fail to Plan & Plan to Fail”

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2. Set out your training

A periodised training prescription is generally 30 weeks from start to goal. Have a read up on this and get to know how to build one or contact us here through our contact form for coaching and advice. Build your program, set your start dates, note your minor goal and set your sights on your major goal.

3. Get your equipment right

Winter bike, winter clothing, foam rollers, recovery drinks, racing bike, race clothing, etc. Its is important to have the correct equipment for the job in hand. There is nothing worse for motivation during December or January than having to ride a race bike in wet cold conditions while dressed in summer kit. The same goes for racing on your winter bike with big heavy winter clothing. Equipment for recovery is also very important. Get a foam roller , learn how to use it and this will help in recovery. If you’ve forgot some of these and you’ve started your 30 week periodised prescription your already behind where you should be. Clean and maintain your equipment as it will last longer!

 

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4. Body Care

Don’t forget to get your niggles and injuries from last year treated and continue to visit your therapist on a monthly basis throughout your prescription in order to maintain balance within the mechanical structures of the body. You masseur/masseuse will also appreciate shaved legs.

 

5. Strength & Conditioning

Get your self tested and assessed by a strength and conditioning coach who knows your sport. It is important that you address your weakness during the winter months as this will improve your limiters during the racing season and improve overall performance.

images-16. Nutrition

Get your head out of the biscuit tin! Its time to schedule your food intake and to appropriate food to your daily needs wether it be a rest day or a full on split session day. This is one of the most important elements of your training. One can train hard all day long and every day of the week but you will not get gains in performance if the nutrition is not timed correctly and appropriate to your needs. Remember its not what you like but what you need that counts!

Screen Shot 2014-06-16 at 14.50.207 Recovery

The best time for sleeping is directly after food which should be eaten directly after one’s training session. If you can’t get that sleep than stay relaxed and off your feet. Nightime sleep also needs to be adequate and going to bed that 30-60 earlier will make all the difference.

 

8. Infection Control

Get your self a little bottle of hand sanitiser and keep it with you and use often. For instance washing your hands after the bathroom is great but you still have to get out of the bathroom and that means using the door handle which has been used by tons of people who don’t wash! So use your sanitiser when you get out of bathroom. Try keep hands away from eyes and mouth to stop transfer of infections from the hand into the body. Clean remote controls and door handles once a week at home. Use sanitiser after activities like using buttons in lifts, pass machines etc. All this will help drastically reduce the chance of infection.

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9. Medical

Get yourself down to your local sport doctor and get checked out before your start. Get your bloods checked to make sure your not deficient in anything. It is also important to get checked again in 2 -3 months into the prescription to make sure nothing has changed. One of the most common problem we see is low iron levels which can lead to fatigue and poor recovery and in extreme cases can cause exhaustion and force you to refrain from training for a number of month.

10. The Most Important!

Get out a pen and paper, “Read this again” and start off on the correct foot, I wouldn’t say right foot as you might be left handed! “Fail to Plan Plan to Fail” Good Luck for 2015 and if you need any assistance do not hesitate to give us a call.

Sports & Exercise Engineering Team.

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Pre Christmas Training Camp 2014

—————-Fully Booked——————–

—–Details of next Camp to be released next week—–


 

Following on from the success of our 2012, 2013 and early 2014 training camps we are delighted to offer our training camp in Maspalomas, Gran Canaria for the last week in November 2014. Maspalomas is traditionally a great location for winter training camps as the weather is generally constant at 20-24 degrees.

From the image below the terrain is also quite challenging but the island also offers flat roads for those lacking that “mountain goat gene”. The Camp will run in the last week of November and be fully guided and coached by Jonathan Gibson who has coached riders to European & World competition standard.

The camp offers instruction & coaching for improving climbing, cornering, general training and nutritional requirements, group riding at speed and various other topics required by a rider to be competitive in his or her chosen category.

Our post Christmas camp will be during the last week of January 2015 and should be booked early, so the decision is your Pre or Post Christmas or both? If you have any queries regarding the content or structure of the camp please call me (Jonathan) directly on +353 87 2453114 and for booking please go direct to Neenan Travel. It is advised to book early as places are limited. Booking through Neenan Travel Please Contact Susanne @ 01 6079900 Neenan Travel Group also t/a Breakaway.ie Registered in Ireland 26065. Travel Agents Licence number TA0203

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Departing Dublin Tuesday 25th November

Depart 14:10 arrive Las Palmas 18:40


Return Tuesday 2nd December

Depart 19:30 arrive Dublin 23:59


Price per person -

Transfer to & from Vista Oasis Apartments

7 nights self catering

1 bedroom – 2 sharing €521.00

1 bedroom – 3 sharing €475.00


Optional extras -

Check in bag on Aer Lingus flights is €50 return-20kg bag or €40 return-15kg bag

Bike on Aer Lingus flights €80 return (bike slots are limited, first come first served basis)

Travel insurance €23


Road bike rental available here. Bikes are Cannondale and range from €14 to €52 per day. Please contact company directly to arrange and book your bike.


 

Lunch time view in Puerto del Mogan

Lunch time view in Puerto del Mogan

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Some pictures from the Junior European Championships 2014 in Switzerland

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Scholarship Applications.

Applications close this Friday at midnight!

With the success of our initial scholarship program we are now looking to award two more scholarships. The successful riders will be currently 2nd year juniors or 1st year U23 and should be in a position to commit 20hrs+ per week to training and be committed to a full racing and training program for 2015. Each rider will be supported by Sports & Exercise Engineering with athlete services from individual coaching, strength & conditioning to sports massage & injury managment. The successful riders will ride the 2015 season with our U23 Development Team. The team will be fully supported through a racing program for the 2015 season with the objective of advancement to full-time international racing. The 2 new riders will combine with our current scholarship riders for 2015. If you are motivated to become a full-time professional bike rider and you think you have what it takes please send your CV to sportsexerciseengineering@gmail.com. Deadline for applications is Friday 11th July 2014.If you are simply interested in one of our coaching packages or athlete services please contact HERE.

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How to Train Like a Pro!

I have been involved in national and international level sports both as an athlete and coach since 1980 with 28 of those years spent coaching athletes from gymnasts to pro tour cyclists and a  variety in between. As a certified coach in a number of sports I choose to broaden my skills in order to better understand the athlete and with that aim completed strength & conditioning along with orthopaedic massage & injury management courses. The training and skills developed by adding these courses to my own skills have developed my understanding of the athlete. Athlete Prevention, Athlete execution (and no we done shoot anyone!) and Athlete Results are a staple diet in all that we do at Sports & Exercise Engineering.

In prescribing a training session to an athlete it is important that the session does not injure or prevent the athlete from training or actively recovering the next day. This focus on training prescription is Athlete Prevention. Delayed Onset Muscle Soreness (DOMS) is and example of this or even simple overload in one session.

With a training session prescribed we enter the Athlete Execution phase. The method for carrying out the session must be correct wether that is by monitoring the intensity by heart rate monitor or by pace or the method in which the session is executed. One also needs to execute “stretching” and “range of motion” routines correctly. I have yet to see an athlete doing a set of 3 different stretches correctly. Gymnastics is a hard sport which requires a massive amount of conditioning for only a few minutes or just seconds of competition. We don’t recommend the activity in the picture below.

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Athlete Results is where the evaluation by the coach or oneself takes place. Analyse the training files, examine your physicality asking questions such as, did I hit the correct training zones, should I be as tired or as fresh as this after my session, have the results of previous day affected todays session and result, should todays results enter tomorrows Athlete Prevention when prescribing for the following day session.

The last few paragraphs are a little insight into how High Performance drives athletes and how we at Sports & Exercise Engineering manage and coach our athletes. We communicate, prescribe and then expect the athlete to digest the prescription. The athlete needs read the prescription and provide feedback, maybe a wedding on a weekend might prevent training so with communication these days could be changed to act as recovery days with pre loading of heavy training prior to the wedding ensure that the athlete is getting full training loads in per cycle wether that being Macro, Meso or Micro. (Article on training cycle HERE)

Here a few simple tips for your training

1. Endurance spins are long and tedious. Generally one only needs to train for approx 10% more than your longest event. Make sure you have the correct clothing as on long training spin the weather can change and if your on a single long loop you can find yourself far from home. Eat and drink well though out the spin. If the weather is promised bad stay closer to home by doing laps of a short course. Mix up these session by meeting ability liked groups or going away for a weekend and training on different roads or even a trip abroad.

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2. Sprinting can be very hard on the body and joints. It is not recommended that if you are new to cycling that you do any hard sprinting for the first 12 months until your body develops the strength to handle these efforts. When sprinting it is very important to complete such session in a safe manor. Do not do these on a busy main road. Find a quiet spot, maybe an industrial estate or back road and ensure your bike is mechanically sound, your cleats are in good shape and your helmet fits good. Sprinting can be for 1 minute or 10 seconds depending on what one is trying to achieve. The staple diet of the pro riders is the 20 second on and 40 second off sprint. The number, intensity and recovery of these sprints depends on the ability of the rider. Factors such as cadence and incline can also be factored into these effort all eliciting different effects and results. Again one can see where Athlete Prevention, Athlete Execution & Athlete Results are so important.

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3. Intervals can range from just over a minute to 20 minutes. The number, intensity and recovery of these intervals depends on the ability of the rider. Factors such as cadence and incline can also be factored into these effort all eliciting different effects and results. The professional rider uses monitoring equipment for these intervals with the power meter the favourite tool of choice. During the longer intervals of 5 minutes+ the heart rate will level out and stabilise, it usually take around 3 minutes for this to happen and these intervals can be done on Heart Rate alone. With the shorter intervals of under 5 minutes the power meter is king as it displays a power number generated from pushing the pedals and the power meter displays a instant reading which does no take time to adjust. This allows the rider to train at a particular zone and be 100% sure they are at that zone while doing the more intense intervals of up to 5 minutes.

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4. Recovery is as important as ones training. “If your standing and you can sit, then sit. If your sitting and you can lie down the lie. If your lying and you can sleep then sleep” This is the simplest of all advice and one the pros live by. Massage, eating, sleeping even 10 or 15 mins naps have proven to benefit recovery. Don’t forget the active recovery, the easy spin to the coffee shop or the paper will all contribute to your recovery. With recovery its all the continuous little things in your life that you do that add up to give goo recovery.

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8. Nutrition is what keeps you going and repairs the damage you’ve done training. If you need to loose weight then a 500 calorie a day deficit will encourage weight loss without damaging muscle size or volume. A good balanced diet with quality foods and calorie watching is whats needed for good nutritional balance. Don’t buy burgers in a box but get your meet minced in the butchers in front of you and make your own. If its in a box chances are that the product in the box has been optimised for the profits of the business selling the product and not for you consumption. Nutrition can be made very complete with this diet and that diet. Stay simple, keep your diet varied and balance, watch the calories in and the calories you use, make sure your covering what you need from your training load requirements and you wouldn’t go to far wrong.

We offer a free consultation and advice service for your initial enquiry. If you are interested in our coaching services or athlete services we can be contacted HERE. For regular updates and free tips sign up to our page here or follow @CoachVelo or our Team SEEng.ie U23 Development Squad @SEEng_ie

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Critical Power and Anaerobic Capacity of Grand Cycling Tour Winners

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Link to full article: Critical Power & Anaerobic Capacity of Grand Tour Winners

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