{"id":41536,"date":"2022-09-30T00:00:00","date_gmt":"2022-09-29T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?post_type=purple_issue&p=41536"},"modified":"2022-10-04T17:39:58","modified_gmt":"2022-10-04T15:39:58","slug":"reach-your-peak-3","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2022\/09\/30\/reach-your-peak-3\/","title":{"rendered":"Reach your peak"},"content":{"rendered":"\n
Five Things<\/span><\/strong><\/h5>\n\n

Reach your peak<\/h2>\n\n

Boost your performance in the saddle with the latest sports science and tech findings<\/p>\n\n

Words <\/strong>James Witts | Photographs <\/strong>Getty<\/p>\n\n

\"\"
All riders can benefit from cycling in a group <\/figcaption><\/figure><\/div>\n\n
01<\/span> Energy-saving lead <\/span><\/h5>\n\n

We all know that drafting preserves energy. Figures of around 30-40% energy savings are mooted, and research from Eindhoven University suggests that riders in the core of a large WorldTour peloton can save up to 95% energy while riding at 54km\/hr. In short, nestle behind a largesse rider and enjoy a free ride. But research presented at the 40th International Society of Biomechanics in Sports conference shows the leading cyclist can enjoy a drag-reducing benefit, too. <\/p>\n\n

The team from the University of Leon, Spain, had a group of cyclists and triathletes pair up and perform a number of efforts around a velodrome with the two standout set-ups involving: both riders adopting the aero position and pedalling away at 45km\/hr; and then the trailing cyclist adopting an upright position while the lead rider maintained the aero position, again at 45km\/hr. In both cases, the trailing rider was asked to ride around 0.5-1m behind the lead rider, wheel to wheel. Power output, speed and cadence were measured, alongside the rate of perceived exertion (RPE). Importantly, the coefficient of drag (CdA) was also calculated.<\/p>\n\n

\u201cA TWO-UP IN THE AERO POSITION REALISED A LEADING RIDER CDA DROP OF 2.6%, OR 3.3% WHEN THE TRAILING RIDER SAT UP\u201d <\/span><\/p><\/blockquote>\n\n

What did they find? That a twoup in the aero position realised a leading rider CdA drop of 2.6%. This increased to 3.3% when the trailing rider sat upright. Both savings derived from, as the authors explained, \u201c\u2026the trailing cyclist decreasing the air-pressure gradient between the front and back of the leading cyclist\u201d. This is the first time this leading-rider drag benefit\u2019s been shown in the real world. In the past, it\u2019s been highlighted via CFD (computational fluid dynamics) work and in the wind tunnel. <\/p>\n\n

What does this mean to you, the recreational rider? Practically very little. But it does give you scientific rationale behind refusing to take a pull upfront on a club ride! <\/p>\n\n

Takeaway <\/span><\/strong><\/em>
Drafting is a useful skill to practise with mates, whether you\u2019re leading or trailing <\/strong><\/em><\/em><\/strong><\/strong><\/em><\/p>\n\n

<\/div>
\n
SINGLE SAVER<\/strong><\/strong><\/h5>\n\n\n\n

If you often cycle on your own, an easy way to save watts is to release tension from your upper body.<\/p>\n<\/div><\/section>\n\n

02<\/span> Caffeine cycle <\/strong><\/strong><\/h5>\n\n

A study in the Journal <\/em>of <\/em>Sports <\/em>Sciences <\/em>examined the link between caffeine, strength and the menstrual cycle, namely that caffeine can prevent loss of strength. The team from Brazil compared the effects of caffeine ingestion on muscular performance during the early-follicular and midluteal phases of the menstrual cycle. Fourteen resistance-trained women performed a number of resistance exercises during different periods of the month after consuming either a caffeine pill or a placebo. The researchers found that there was a greater ergogenic effect from caffeine in the early follicular phase that they said mitigated the decline in muscular performance during this phase. Previous studies have shown that lower oestrogen levels during the early follicular phase can impact the muscle\u2019s potential to grow, because oestrogen is an anabolic hormone. Takeaway Caffeine is a proven performance aid that can prevent a rider losing strength just after their period <\/strong><\/em><\/em><\/strong><\/strong><\/em><\/p>\n\n

03<\/span> Plaque attack<\/strong><\/strong><\/h5>\n\n

Energy gels, energy drinks, energy chews, energy blocks\u2026 the list of energy-boosting supplements is endless. Unfortunately, while our rides all benefit from an appreciated sip, gulp or chomp, a recent study from Germany suggests your teeth aren\u2019t quite as appreciative. Eightyeight competitive and 57 amateur athletes had their dental health examined and both groups showed clear signs of gingival inflammation. This is the part of the gum around the base of the tooth and stems from plaque and tartar remaining on the teeth. On the positive \u2013 for us recreational riders, anyway \u2013 the competitive group\u2019s state of oral play was worse than amateur athletes. And the competitive group also tended to show deeper pockets between the teeth and the gums, which is a warning sign of periodontal disease. <\/p>\n\n

Takeaway <\/span><\/strong><\/em>
Brush your teeth twice daily for at least 2mins and remember to brush your tongue <\/strong><\/em><\/em><\/strong><\/strong><\/em><\/p>\n\n

04 <\/span>No sweat <\/strong><\/strong><\/h5>\n\n

Are you a cyclist whose body is barely noticeable beneath a sea of tattoos? If so, you might have been concerned about the process of injecting ink into the dermal layer of the skin via repeated microneedle penetration comprising sweatgland function? Well you needn\u2019t have worried as a team from the Gatorade Sports Science Institute in Illinois has shown via testing 33 tattooed recreational exercisers that sweat rate and sodium levels weren\u2019t affected by body art. Tattoo away and stay cool. <\/p>\n\n

Takeaway <\/span><\/strong><\/em>
Whether you have a tattoo or not, stay hydrated to keep riding strong <\/strong><\/em><\/em><\/strong><\/strong><\/em><\/p>\n\n

\u201cA TEAM IN ILLINOIS TESTED 33 EXERCISERS AND FOUND SWEAT RATE AND SODIUM LEVELS WEREN\u2019T AFFECTED BY HAVING BODY ART\u201d <\/span><\/p><\/blockquote>\n\n

05 <\/span>Gym or trainer? <\/strong><\/strong><\/h5>\n\n

Looking to increase leg strength in the gym but don\u2019t want to sacrifice pedalling gains? Orbadweathermeansmoretimeonthestaticbike,<\/span>butyou\u2019re concerned about strength losses? Fear not as a study in the Journal of Sports Sciences<\/em> showed that cycle ergometer training and<\/span> resistance training similarly increased muscle strength over a five-week period. Both group strained three times a week with<\/span> the ergometer work split into four sets of 30sec sprints, while the strength work consisted of four sets of 10-12 reps on the leg press. It\u2019ssomethingtobearinmindwiththeoff-season approaching.<\/span><\/p>\n\n

Takeaway<\/span><\/strong><\/em><\/span>
The gym and indoor biking can both play pivotal roles in cycle training<\/strong><\/em><\/span><\/p>\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Boost your performance in the saddle with the latest sports science and tech findings<\/p>\n","protected":false},"author":24,"featured_media":42229,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"112","purple_custom_meta_purple_page_number":"112","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_112-1.xml","purple_custom_meta_purple_source_article":"article_112-1.xml","purple_source_issue":"November-2022","purple_custom_meta_purple_source_issue":"November-2022","purple_external_id":"November-2022-112-1","purple_custom_meta_purple_external_id":"November-2022-112-1","purple_issue_code":"|0000111762||","purple_custom_meta_purple_issue_code":"|0000111762||","purple_android_product":"com.im.cyclingplus.398","purple_custom_meta_purple_android_product":"com.im.cyclingplus.398","purple_ios_product":"com.im.cyclingplus.398","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.398","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"d6ad2395-23ab-4326-a10d-940b8b948490","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-09-29T16:18:14Z","apple_news_article-theme":"","apple_news_api_id":"157f9e11-0c79-4e90-8f8d-ec3a96e159c0","apple_news_api_modified_at":"2022-10-04T15:40:04Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAABQ==","apple_news_api_share_url":"https:\/\/apple.news\/AFX-eEQx5TpCPjew6luFZwA","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[27],"tags":[124,14],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1.jpeg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"5","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1.jpeg",1024,853,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1-150x150.jpeg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1-300x250.jpeg",300,250,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1-768x640.jpeg",768,640,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1.jpeg",800,666,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1.jpeg",1024,853,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2022\/09\/RussellBurton_20210611_2DX7151_preview-1024x853-1.jpeg",1024,853,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Boost your performance in the saddle with the latest sports science and tech findings","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41536"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=41536"}],"version-history":[{"count":9,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41536\/revisions"}],"predecessor-version":[{"id":42286,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/41536\/revisions\/42286"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/42229"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=41536"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=41536"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=41536"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}