Lab Testing: Bike

The Bike Lab test is a test that athletes do to help advance their training and also see if they are improving. Lab tests are split in two parts, a maximal and submaximal peak. This includes measures of VO2max which is a measure of the maximum volume of oxygen that an athlete can use. This is measured in millilitres per kilogramme of body weight per minute. It also records your maximal heart rate and maximal aerobic power output, which is the highest peak oxygen uptake that an individual can obtain during exercise. Finally, this test will record the lactate thresholds corresponding with heart rates and power outputs. Testing takes place on an SRM bike which was adjusted to be exactly the same set-up as my bike – the Liv Envie ADV Pro 1

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MAX TEST (Explanation Loughborough University sources):  

The purpose of this test is to decide the maximum power output you can accomplish and your maximum ability to use the oxygen you breathe in, to provide energy for working muscles (known as your VO2 max). You will start working at around 100 - 150W (this is the forces you put down on the pedals). It is depending on your fitness and body weight determines what level you start at. This workload will go up by 4W every 15s for females, and you will be required to cycle for as long as possible. Once you can no longer maintain your cadence within 10rpm of your chosen cadence the test will be ended. Throughout the test your oxygen uptake will be continuously assessed using an on-line gas analyser. Your maximum power output is calculated as the average power output over the last minute of the test. Your maximal heart rate will also be measured, as well as your blood lactate concentration 1-minute post-test, from ear-prick sample.

The Max test I find the hardest, I’m not a big powerhouse so the numbers I push aren’t the greatest. However to use the test to your advantage you must compare the numbers agents yourself. Last March was the first time I had done the cycle test, I chose the wrong cadence which put me at a downfall. This year I choose 90rpm, my cadence was solid through the whole test. I went 2 minutes longer than last time and hitting more the 30w more. I was not happy my heart rate wasn’t at my max stopping at around 190bpm but my legs couldn’t go on. Showing my Heart was still in the game.

ECONOMY TEST(Explanation Loughborough University sources)

This is a submaximal test to determine your cycling economy, training status and lactate and heart rate response to increasing exercise intensities. This test consists of 6 - 7 four minute stages (continuous) at intensities based on your maximum power output you did on the test before, from 30% of max power at the first stage up to 76 - 84% of max power at the last stage. Oxygen uptake and heart rate are assessed continuously throughout the test, and in the last 15 seconds of each stage, a small ear-prick blood sample will be taken. These blood samples will be analysed to determine blood lactate concentration. I found this test easier, as most athletes do, I made sure my cadence was smooth keeping it at 90rpm. I am yet to find out the results of the test but I am confident my turn point was better than last time. This test will determine my training zones.

I will use the information I gain from this test when training. Riding at a certain HR on steady rides, tempo rides and so on. This will hopefully enable me to maximise my training and improve greatly. I will redo the test around March time next year and hopefully, with consistent training, there will be improvements.

Thanks to LTPC, Nathan and Loughborough University for this great opportunity.

Thanks

Megan  

Mallory Park Women's Cat 2/3/4 Cycle race

On Thursday 28th of May, I raced my first senior cycle race. Due to injury I am unable to run and compete in triathlon at the moment so I decided to keep myself in racing mode, and compete in cycle race something I have been keen to do. Firstly I sent away for my British cycling licence.

I have raced at Mallory before competing in triathlon I have to say that it was nice to know I wasn’t going in the horrible muddy lake in the middle. The race was 30 minutes continuing cycling then another 3 laps after that, a nice short race for my first one. I was a little nervous going into the race as I didn't know what to expect but my plan was to sit and see how it goes.

On the first lap I tried to stay top 6 to cover all eventualities, it was soon clear no one wanted to lead out the race. The race track was open and windy and the more experience riders and sprinters seem happy to let the pace drop. Triathlon being different tactically you all work together so chasing packs don’t catch or to catch a pack. For me though I didn’t want a tempo ride with a sprint at the end. So I decided to hit the front on the end of first lap and pick the pace up on the hill. That was my first mistake as then none of the ladies wanted to come through and I spent most of the race at the front. With 3 laps to go I decided to try and make a breakaway out of the chicane in the course I managed a 15m gap but it was closed down by the race winner. With 2 laps to go the pace slowed with some attacks happening but no one got away. In the final lap there were 12 of us sprinting to win. Round the last corner I didn’t place myself very well being 8th in line, second mistake. The sprint started and I tried my hardest to come past, in the end I finished 6th.

I will hopefully learn from my mistakes which I will change for next time. The next race at Mallory is on the 11th of June which I am hoping to improve on my position.

My next triathlon hopefully will be Blenheim Palace on Sunday 14th of June, if I am back running in the next couple of days. I am doing everything I can to get over this injury and hope to be back on the triathlon circuit soon.

Thanks for reading

Megan McDonald

Quarteria, Portugal European Cup

The start of each season always excites me, racing is my favourite part of the process of being an athlete. I’m always the most nervous for the opening race; usually it’s a small triathlon or the Duathlon National Champs, which is a nice way to ease into the season. But this year I was starting the season across the sea in Quarteira, Portugal. My first race was a Junior European Cup Triathlon. 

Winter training has been successful this year; I was in high spirits about my first race, feeling strong and positive. In regards to equipment I haven’t made too many changes, I am still wearing my amazing Huub Design wetsuit, which I love. But one big change is my new racing bike; I am now riding a ladies triathlon specific Liv bike with a ladies Fizik Donna 00 seat. My sponsorships are a huge benefit for me; they continue to encourage me to do my best. 

Whilst in Portugal we were able to watch the elite race as it was happening the day before the juniors. I took this as an opportunity to prepare myself for the race and spectate how the elites tackles the massive waves in the swim and u-turns on the bike..

My race was on Sunday morning with an early starting time of 8:45am. Whilst setting up my transition I couldn’t help but notice how many Liv Envie Tri bikes were there, the brand certainly stood out really well. At 8.30am we were ready to line up at the starting point, and of course, we did this to the music Pirates of the Caribbean, a theme song well known in triathlon as it is played before every race. At that point I was ready to race. 

As soon as the horn went I ran as fast as I could into the sea, the tide was out so there was a long run into the sea. I couldn’t help but notice the people to my left diving whilst I was still running. My start was strong but my goggles steaming up disrupted me and I my vision was so blurry I couldn’t see the buoy. Luckily after about 350m my vision cleared and I could see a gap growing from the front group and me. I knuckled down and tried my best to chase them down. I ended up exiting the water in 14th place and into transition. My Huub design wetsuit was quick to come off and with a solid jump on my Liv bike I was in the front pack.

The bike pack had some strong runners in so I knew I needed to try and pick up the pace of the pack. I loved the bike course; it had 4 dead turns, a steep uphill, and a steep down hill with a 90-degree turn at the bottom. I tried to make sure I was at the front for the first downhill so I moved through the group and suddenly a massive bang came from behind, a crash on the first lap. I tactically tried to use the course to my advantage working out of every turn and powering down the downhill section. A couple of us did try and get the group working together after we were warned the second group time gap was closing down but it wasn’t responsive. So, I was one of a few working at the front. I did manage a breakaway of 20m but the French girls worked the group back. I organised myself well to be one of the first back to T2 in order to get a good start on the run.

Unfortunately my legs didn't feel great, I had no spring in my step and felt very heavy, but I tried to do the best I could working well with Sophie and Olivia (GB athletes) on the first lap. After a 5k run and a sprint finish I finished 17th.

I am very happy with the way I raced but just wish my legs were there for the run. It's a good start to the season and I have lots to work to do from now. Hopefully things can only go upwards.

Thanks to Liv and Giant Uk, TheBike Yard, Extra Uk and Fiziks, Huub Design and Jaguar Academy, for all the support and help they are giving me.

Extra Sponsorship

This year I am very lucky to have a new sponsor, Extra UK Ltd. A leading UK distributor of quality cycling products who represent Fi'zi:k alongside other premium brands within the UK. As a sponsor the company will provide me with Fi'zi:k products through Extra. 

I went to meet Extras Brand Specialist Hannah Wilson at The BikeYard's women's evening, she was great and really helpful explaining the difference between products and how they benefit different people. The quote below is from Hannah:

“We are really excited to be supporting Megan. Having met her at an evening for female cyclists at The Bike Yard Leamington Spa we loved her attitude. She is dedicated to her riding whilst remaining friendly and very approachable. We believe in her and her ability and can’t wait to see what she achieves in the future!”

Fi'zi:k is a cycling brand. It represents beauty, speed, passion and freedom, for those who race against each other, race against the clock and for enthusiast cyclists around the world who identify with the feeling of the fire of competition. Fi'zi:k build for comfort that will enable us to train, perform and race without any pain. They do this by understanding the human body and how it connects with the bike.

For example Extra UK Ltd uses spine flexibility which determines saddle and handlebar compatibility. The Spine Concept ensures that riders gain the maximum performance and comfort from their products. View their online video to learn more: http://www.fizik.it/#sthash.Fn3ZrTB0.dpuk

Also for more information about Fi'zi:k please watch the brand video: https://www.youtube.com/watch?v=v-KQgmA_thU&list=UUvWJA1-7BPOrfBqN-C35iV

I am very excited to be able to ride using these products and can't wait to see the benefits of having the right equipment for me. I would just like to say a big thank you to TheBike Yard for introducing me to Hannah. Also thanks to Hannah, for all the support she has given me so far, it's greatly appreciated.

Thanks for reading!

Megan