ENGINE TUNE-UP
April 2002
 
April is here. The weather is starting to warm up and so, too, should your training. Yes, you did some work over the winter, but what kind of shape are you really in?  Thankfully, you do not have to race an Ironman to find out (though if you just did New Zealand you might argue this point).
 
An interesting study conducted in France (Medicine and Science in Sports and Exercise, December 2001) checked out performance predictors on a group of sub-elite cyclists (at 62 mL/kg/min they won't make Lance Armstrong lose much sleep, but they aren't bad).  The cyclists performed laboratory time trials of two different durations: 20 minutes and 90 minutes to determine the average power output in watts.  The wattage from the 90 minute trial correlated much better with some of the variables tested.  Obviously, a 90 minute test is closer to the metabolic demands of a triathlon than a high intensity 20 minute test.
 
One incriminating variable correlated well with the 90 minute trial but not with the 20 minute trial. You would probably not guess this one; Peak power output. What?  How can peak power be so important for longer races?  Why didn't they say capillary density, or something that sounds very endurance oriented? Peak power should be important only for sprinters.  The underlying principle is illustrated by a basic exercise physiology lab experience.  We test the handgrip MVC, or maximal voluntary contraction, followed by repeated contractions at a lower absolute resistance which was the same for the whole class.  Yes, the big fellow with the strong hands out-enduranced the thin folks with all the rich slow twitch fibers. The big people were operating at a lower percentage of their max.  In cycling, strength does count for something!  Studies have actually shown that strength training for your legs can increase your VO2 max in both cycling and running.
 
We know you don't like the implications.  More hill repeats. More 15-30 second high resistance (400-500 Watts for you strong people) repeats.  It does not seem fair when you are training for a four or more hour ride.  Remember, with all that extra strength, you will be racing at a lower percentage of your peak power.
 
So where should you start?  Based on this research study, the easiest option is to jump on a bike with a power measuring device and pedal like mad for a brief 90 minute (Computrainer or Power Tap come in handy here) to determine your average wattage.  This is your baseline reading.  Then repeat this protocol in, say, two months to demonstrate how much you have improved.
 
To determine your peak power output you can perform an incremental bike test in your basement by increasing 25 watts every two minutes (again requiring a power measuring device).   You also can participate in a more formal setting with an exercise physiologist who analyzes your expired air during the test, in order to determine your ventilatory threshold for added training heart rate information.
 
So, until next month, train safe, train smart and train consistently. Take the bike off of the trainer and venture out of the basement onto the roads. Don’t forget your helmet.
 
Dr. Dan Moser, Ph D, is the director of research and clinical services at ELITE Health & Wellness (http://www.elitewellness.com).  Coming from a background in track and field, he has  more than 10 years of experience testing professional and recreational athletes, including triathletes, runners, cyclists, in-line skaters, and hockey players.
 
Jeff Devlin is an endurance coach and former professional triathlete, who offers practical insights into the application of the latest science. Jeff holds five national championship titles and two 3rd place finishes at the Hawaii Ironman. He runs his own international coaching business, Human Performance Engineering (http://www.jeffdevlin.com).