Course session7 test

PART 3 Testing, Monitoring and Evaluation

IWI trainerspool 2009

MAX TEST – cadence and wingate simulation studie

What purpose?SCREENING

2009IWI trainerspool

Protocol timetrial lab test

Protocol:

Warm-up protocol for short-time trial – pursuit or prologue

Time trial bike/pursuit bike – optimal gear ratio – standing start -

3 -lactate measurement – direct, 7,5min, 12,5min

Conclusion/Evaluation Standing start evaluation – power/output Watt, W/kg and optimal Cadence report. Lactate analysis

Why and When?

Used for screening program for team pursuit? and for optimal gearing/cadence time trial.

Realistic all round picture of optimal cadence and watt output for time trial.

Athletes can be steered correctly from anaerobic evaluations.

Evolution and screening indicators for future reference.

The test can easily be performed in preparation before major competitions or assessing top form.

Time trialists


Protocol cadence test Protocol:

Warm-up 10minutes to threshold.

Flywheel mass calculate w/kg -

45secs< 200watts -

15-30 second 130RPM

45secs <200watts

15-30 second 130RPM

45secs <200watts

15-30 second 130RPM

45secs - <200watts

15-30 second 130RPM

45secs - <200watts

15-30 second 130RPM

3 -lactate measurement – direct, 7,5min, 12,5min

Conclusion/Evaluation Standing start evaluation – power/output Adaptation and simulation for team pursuit 15second sprints met 130 RPM Watt, W/kg en Cadence report. Lactate analyse

Why and When?

Used for screening program for team pursuit

Realistic all round picture of optimal cadence and watt output.

Athletes can be steered correctly from anaerobic evaluations.

Evolutionand screening indicators.

The test can easily be performed in preparation before major competitions or assessing.


Cadence test


Test results and interpetation –wingate en cadence test


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700 800 900 1000 1100 1200

RP

M

WATTS

Peak watt cadence test + average cadence in the wingate test

KIM

Jasper

Robin

Billy

Boris

Boris V

Steve sch

The graph demonstrates the importance of watts generated through cadence. This is important to screen young athletes for neuro-muscular indifferences. Co-ordination and high muscular

output is of importance in distinguishing pursuit riders....

MAX test

This test is to evaluate the athlete’s short-term muscular power. Ideally the test should be short(6-10’s).

Standing starts are implemented in the protocol using the SRM ergometer.

Important variables from this type of test are both the maximal power and the optimal cadence for maximal power. As both of these variables are integrally linked by the force-velocity relationship of the muscle they cannot be considered in isolation and play an important role in protocol design. The resistance chosen for the test must be large enough so that the peak cadence does not limit the maximal power and not so large to limit the cadence to unrealistic values.

The best solution for this test protocol is to use the SRM ergometer in open ended test mode which will provide a braking force which has a cubic relationship with speed, mimicking the effect of air resistance on a moving bicycle. The resistance is set on gear 9 because of the high cadence and high power-output to be achieved in such a test.

The athlete is asked to start with the cranks in a position that they can obtain a maximum energy potential from a seated start. The test duration is seated and the athlete is requested to achieve his or her max cadence and power in the 6’s.

After 3min of active recovery the test should be repeated and the best test from the two should be used.


Bike fitting testing, optimal 3 dimensional positioning


The proper fit

Creating the general profile

Flexibility

Strength

Speed

Power


Flexibility and stabilisation - Cycling involves a

highly adaptable body and a semi adjustable mechanical device


Important aspect of bike fitting

Efficient position

Comfortable

Energy conserving

Perform up to their potential

prevent overuse injuries


Correct accurate alignment

Retul 3d analysis offers the analyser

The system flashes an LED every 2.1 milliseconds. That's 476 times per second or Hertz

The system flashes an LED every 2.1 milliseconds.

That's 476 times per second or Hertz.

The system takes a full set of body measurements every 34 milliseconds.

That's 29 full sets of body data per second.

Our sample sizes, taken dynamically, last anywhere from 5 seconds to 5 minutes..... The software processes all of that data in seconds, synchronizing the eight data points tracking them across longitudinal, vertical and horizontal planes.


Retul harnessed


Special conditions for ROA, MTB , Time trial and Pursuit


Special considerations are taken for the road, MTB and track bikes. The retul data statistics give general guidelines towards correct positioning. Certain aspects of individual positioning are needed to determine a proper balance of power output and optimal aerodynamics.

In conjunction with the fitting analysis, data and dartfish media book. There also needs to be a measurement form either written in the media-book and or written in a measurement logbook.

This serves as an important record for each riders personal data so future new bikes can be correctly matched.

Step by step


Foot with forefoot VARUS must

press down to meet the pedal, thus

causing the chain reaction shown.

Lower leg rotates inward, causing

the Knee to move in towards the

Bike Frame, in the pedaling

downstroke.

RESULT: A repetitive side-to-side

movement of the Knee.

The pressure point created

between the foot & pedal.

The Knee follows a near vertical

path, reducing Knee strain and

potential for injury.

RESULT: A neutral foot position

throughout the pedaling cycle.

The pressure point created

between the foot & pedal.

A Difference in Leg Length Distinguish leg length differences so that the athlete can be balanced correctly and the pressure points in the foot and saddle are correctly compensated for.•Is the femur shorter left or right•Is the tibia shorter left or rightIn order to establish which part of the leg is shorter it is necessary for the athlete the assume the hook lying position. Obvious differences are noted with knee forward to the other.Also the legs are then straightened and heel to heel the feet are measured for leg length indifference.Fore foot •Ball of the foot or metatarsals are directly over the pedal spindle.•The position optimises the leverage produced at the ankle.•If for example sprinters should place the ball of the foot slightly behind the pedal spindle. This will generate higher rpmSide to side•The foot should be set on the pedal so that the second toe is in alignment with the tibial tuberosity.•If the foot is placed too close to the crank arm then the medial malleolus or inside of ankle may hit the crank arm.•Then it is critical that the cleat is moved lateral away from the crank armIf the rider requires a wider stance width than the cleat placement allows then the option of using a

washer on the pedal axle, next to the crank arm.

Retul accuracy – using wedges


Proper canting of the foot on the pedalNext to correction for foot instability by using correctly moulded insoles. It is vital to adjust the inward tilt of the front part of the foot. This inward tilt is normal for all humans because it is used to flex whilst walking as a shock obsorption. During cycling however the inward tilt is not necessary as the foot is required to be more rigid. With inward tilt the problem from side to side motion or lateral travel of the knee is highly noticeable. In order to correct this the foot needs to be brought up to a more natural position.The use of the wedges is here important to raise the foot and also correct the alignment.

a. VARUS means that the ball of the foot (where we connect to thepedal) is canted or tilted up to the inside and the Wedges shouldbe positioned with the thick portion towards the inside ofthe shoe.b. VALGUS means that the ball of the foot is cantedup to the outside and the Wedges should bepositioned with the thick portiontowards the outside of the shoe.A maximum of 2 Cleat Wedgesof tilt for valgus.

Crank length


Crank arm lengthCorrect crank arm length is traditionally estimated by measuring the length of the inseam of the riders leg. Generally the following guidelines are advised before becoming more advanced in crank length requirements.•79cm inseam – 170mm cranks•79-81cm inseam – 172,5mm cranks•84+cm inseam – 175mm cranks

Crank arm length increases the amount of leverage applied to the pedals. The higher the pedal cadence the shorter the crank arm will need to be to govern the speed of the pedal.

Force and Optimal crankarm length

•Less force is used to turn the cranks when the crankarm length is increased•Same speed•Same gearing•Same cadence•Power stays the same the laws of physics•Power is the time rate of work•In a straight direction, power is the force applied x velocity of the bodyto which force is applied•Cranks rotate and don’t go in a straight line•This requires torque•So when the crank arms are longer, the torque Is greater for any constant force.Examining power by itself does not determine crank length.But linking this with muscle fatigue, oxygen consumption, heart rate, lactate will open up more accurate areas for addressing optimal crank length and gearing potential

Correctly fitting the harness


•1e dot marker – 5th metatarsal head•2e dot marker – lateral malleolus – ankle•3e dot marker – heel –under the malleolus and level with the metatarsul dot marker•4e dot marker – knee – joint center of the knee•5e dot marker – hip – greater trochanter •6e dot marker – shoulder – placed on the head of the acromium•7e dot marker – elbow – lateral epicondyle•8e dot marker – wrist – center of the carpals

Setting up the harness


Next session Aero test


Course session7 test

Presentations & Public Speaking

Transcript of Course session7 test