Five Things
Reach your peak
Boost your performance in the saddle with the latest sports science and tech findings
IN THE MIND
Perception of success is important to help you achieve your potential, so learn what motivates you to reach your goals
01 Pacing perfection
Anyone who’s ever blown up and sobbed with joy at the sight of a slice of ginger cake will know that pacing is key to reaching your goals. However, it’s not as simple a process as you might think. In fact, as a team led by Everton Crivoi do Carmo (head of Sport Science at Senac University Center, Sao Paulo, Brazil) says in its recent paper examining the impact of competition on pacing strategy, published in the European Journal of Sport Science, “Adjustments in exercise intensity result from a complex decision-making process involving physiological, psychological, environmental and tactical information.” And you thought it was all about following your power meter…
How does this study impact you? Well, solo rides and pacing are all about your perception of effort and how long you can sustain effort until easing your buttocks off the saddle. But that internal focus has an external element if you’re racing an opponent either in the real world or a virtual world such as Zwift.
Learning what motivates you to reach your goals will improve your pacing strategy and make you a faster cyclist. Simple! To that end, Crivoi do Carmo and crew had 13 cyclists perform two 10km TTs and two races against a faster (+6%) or slower (-3%) virtual opponent. Power output, rate of perceived exertion (out of 10) and self-efficacy (feeling confident or not) were among the metrics recorded at each kilometre point.
The results? Perhaps surprisingly, racing against a slower avatar still produced the same final time as racing against the faster avatar. What did change was pacing strategy and self-efficacy ratings. Alone, the riders started conservatively before an increase in power output during the final sprint. In contrast, when competing against a virtual opponent, they started fast but lacked power for the final sprint. Although their times were similar against a faster or slower virtual opponent, the riders lost confidence against the speedier person.
This perception of success is important, say the authors, as mentally failing can lead to giving up. It’s why “inserting challenging but achievable goals in your race or training” could lead to more positive feedback and ultimately “higher power output”. It’s why meticulously breaking down your goal sportive and your pacing strategy is so important to reaching your 2022 goals.
Takeaway
Software such as TrainingPeaks and Strava are useful to dissect the parcours and plan your
02 Native speed
New research featured in the journal Medicine & Science in Sports & Exercise highlights the benefits of being born in Bogotá rather than Bognor. A team at Madrid University analysed power data of three pro teams between 2013 and 2020 to see if there were differences between those born at altitudes above 5,900ft (1,800m) compared to those born and raised closer to sea level, especially during mountain stages.
And there were. One of the key differentiators between altitude natives and lowlanders was the former group’s greater capacity to maintain higher levels of oxygen in their blood during exercise in the mountains. Despite the ‘low’ group often training at altitude, they couldn’t match the genetic and environmental development of the ‘high’ group.
Takeaway
Heat training confers many of the adaptations of altitude training, such as increased plasma volume. Try indoor efforts with the heating on.
03 Not so super?
The personal glucose dataanalysis system, Supersapiens, has taken the world of endurance sport by storm, fuelled by claims of hereto unmatched insight into fuelling strategies. The idea is that the Abbott Libre sensor streams glucose data to the Supersapiens app to help you make better eating decisions. Such is the potential, it seems, that
Which, according to Martin Buchheit and team in the International Journal of Sports Physiology and Performance, isn’t needed, as they concluded the results weren’t accurate enough when used during exercise. In this new field, further research is required to verify or dismiss the use of CGM units.
Takeaway
Technology can help boost your performance, but do your research first.
04 Relax and ride
You may build physical recovery into the schedule, but what about psychological recovery? According to sports psychologist David Eccles in the Journal of Applied Sports Psychology, your brain needs a break too. A rested mind equals a refreshed body and stronger cycling. Try stategies such as having a ‘quiet zone’ in your home to help you switch off; scheduling ‘me’ relaxation time on the calendar or occasionally changing up your riding schedule to avoid monotony.
Takeaway
Occasionally leave your bike computer at home and simply ride by feel.
05 Less pain, more gain
Summer’s on its way and the sun is set to shine. And that means one thing. You’ve guessed it: reduced muscle damage and a swifter recovery. Possibly. Research in the European Journal of Science showed that athletes who took a vitamin D supplement of 4,000IU/day for six weeks exhibited lower levels of creatine kinase than the placebo group. High levels of this enzyme are associated with the UCI has banned continuous glucose monitoring systems like Supersapiens from racing. cell damage. Vitamin-D’s synthesised in the skin by sunlight, so keep those sleeves short this sportive season.
Takeaway
Take a daily vitamin D supplement throughout the winter months when sunlight is limited.