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  

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

Nottingham European Cup Triathlon 2014

After a hard, challenging year it was time for my last race of the season. A European Cup Triathlon in Nottingham, not the most exotic and exciting location for a European race but it was nice to be in the home country. A great race in Liverpool, it put me in great spirit leading up to the event, but a week after I was in bed ill with a cold, just my luck I thought. After a day tucked up in bed and some easier training sessions it left me feeling much better, but still a day before the race I was coughing and still suffering with a blocked nose. Nevertheless, I was determined to race and end my tough season on a high - so I put the cold to the back of my mind and started to just focus on the race.

The course is not my favourite, a flat square bike and an out and back run. The distances were a 750m wetsuit swim, 20km 4 lap bike and an out and back 5km run. My race was to start on Friday at 11:00am, even though I couldn’t wait to race, I felt sad it would be the last one of the season.

As I was setting up transition an hour before the race the weather wasn’t looking good, it poured down with rain, but luckily just in time for the race the sun came out. I was ranked number 6 going into this race and had a good starting position on the pontoon, however this didn’t really matter as it was a straight swim for 350m.

I started strong finding clear water but noticed groups were forming either side of me, I decided to go towards the left but noticed they were going quite wide and the group on the right were going straight so I changed and drafted of the lead swimmer. As we swam around the buoys, I was very happy as there was no contact with swimmers compared to most races this season. Heading back to transition I could see there was a line of 3 swimmers in front of me, this put me in a good position as I had plenty to draft off and I could see I was close to the front. Exiting the water I was in 6^th place but with my strongest ever transition this year I exited transition in first and was swiftly on the bike.

I was with a strong group of girls in a breakaway pack, with two GB girls, two Italians and myself. Kate, Lusia and I worked hard together trying to create a good lead if we wanted a chance to win, with strong runners coming behind we needed a sufficient gap. I felt strong on the bike trying to push the pace, but due to the rain and the corners being a bit sketchy we had to make sure we tried to stay as safe as possible. We pushed hard knowing the gap to the next pack was getting bigger as 60, turned in to 90 then to 2minutes, but we still had to keep pushing. Heading into T2 I wanted to be at the front so I could have a clean dismount and in T2 I got off smoothly and with another quick transition I went into the run in first place.

As the run began Lusia and Kate came past me but I knew if I dug deep I could stick on the back of them. Lusia from Italy started to pull away on the first lap and I knew it would be a battle for second place against Kate, but also a battle for bronze as Bronwin was fast approaching behind. Kate and I battled it out till the last 300m when she started to pull away and sadly I just couldn’t keep up the pace. I finished in third place and I couldn’t off been happier finishing with an 18:19 5km time. I was in high spirits and also finished the race in 1.00.00 on the dot. My first ever individual medal at European and to share it with Kate was also amazing as I also got my first European Relay Medal with Kate back in 2012 and again in 2013.

I would just like to say a big thank you to my parents for this year as they have helped with so much that has happened. My coaches, Graham Nash, Steve Lloyd, Jim Rothman and Graham Lock for their ongoing support and great training sessions. My sponsors Huub for their support with my wetsuit for this year improving my speedy transitions. The Bike Yard for their continuing support with training and generosity of equipment. I am already looking forward to working with my sponsors next year, including my new exciting partnership with Liv Giant where I will be representing them as an ambassador for their amazing products. 

Visit my Giant Liv Ambassador profile here.