1. Training

Previous research has demonstrated that a single lab testing session at the beginning of the season is sufficient to adequately prescribe training loads based on heart rate. This is due to the fact that mean heart rate values corresponding to the lactate threshold remain stable throughout the training season despite significant improvements in fitness and shifts in lactate threshold toward higher workloads.

For example at Sheffield we employ a cycling protocol that uses an SRM training system to increase power output by25 W per minute usually starting out at around 100W. During this training blood lactate measurements are taken along with HR and Perceived Exertion every 3 minutes until the lactate threshold (also known as anaerobic threshold) is achieved. Additionally, we employ a maximal test whereby the cyclist exercises to exhaustion whilst breathing into a special mask to measure maximal oxygen uptake. This test is controlled by SRM in the same way but the workload increases much more steeply (25W every 30 seconds) until subject exhaustion.

Research has also demonstrated that training volume is extremely important in improving performance. Pro road cyclists will train over 30,000 - 35,000km per year. Here is an example from the training of the German National 4000m Pursuit Team prior to the 2000 Olympic Games.

Basic training in this sense implies aerobic training with intensities set at each individual's anaerobic threshold. Basic training ranges are often HR at anaerobic threshold - 50 bpm and HR at anaerobic threshold - 30 bpm. For example an athlete whose anaerobic threshold is at 165 bpm - they should perform basic training between 115 and 135 bpm. Evolution training is calculated in a similar fashion. + or - 5 bpm above or below the anaerobic threshold and therefore in this case 160-17 0bpm. This period of training often involves intervals of different length with periods of active recovery in between and is usually performed once basic training is completed much nearer to competition. These training zones are used for all disciplines of the German National Cycling Squad (road, track, mountain biking).

For example during the winter a cyclists aims to clock up as many aerobic miles as possible during long steady rides. Once this aerobic base (say between 115 and 135 bpm as above) has been achieved then the cyclist will begin to add in intervals of evolution training at or just above anaerobic (lactate threshold). A mixture of evolution and basic training will be utilised during the late winter / spring period slowly increasing to mainly evolution training nearer to season start. The athlete must ensure adequate recovery period between interval training sessions. Interval training is added when a rise in training volume can no longer augment fitness. Interval training can intensify training load in a shorter period of time if done correctly. Note that in the days prior to competition a period of tapering musty be incorporated (see next article).

Review:
The Science of Cycling Physiology and Training Part 1.
Faria, E.W., Parker, D.L. and Faria, I.E. (2005). Sports Medicine. 35 (4), 285-312.