Coaching
Exercise, on its most basic understanding, is a process that takes chemical energy - our food - and converts it into mechanical energy to allow our bodies to do work. The more efficient you are in this process, the better an athlete you will be.
Our Training Philosophy. Our training philosophy is rooted in this bioenergetic foundation. By identifying and targeting the specific pathways involved in this energy conversion process, we can tailor our training methods to enhance efficiency, power, and endurance on the bike. This approach not only maximises performance but also promotes a deeper understanding of how our bodies function at their best during cycling. Join us as we delve into the core principles of bioenergetics and unveil a training philosophy designed to elevate your cycling endeavours. Whether you're a competitive cyclist or a passionate enthusiast, understanding these pathways will revolutionise your training approach and help you achieve your goals on the road, track, or trail. At the core of bioenergetics in cycling are three primary pathways that our bodies utilise to convert substrates into usable energy: the phosphagen system, glycolytic pathway, and oxidative phosphorylation. The phosphagen system, also known as the ATP-PC system, provides immediate energy for short, explosive efforts, such as sprinting or a powerful surge on a climb. For sustained efforts, the glycolytic pathway breaks down carbohydrates to produce energy anaerobically, supplying the muscles during intense but moderately prolonged activities. Finally, oxidative phosphorylation, the most efficient but slowest pathway, uses oxygen to metabolise carbohydrates and fats, fueling endurance rides and long-distance events. By understanding and training these pathways, cyclists can optimise their performance, tailoring workouts to develop the specific energy systems required for their cycling goals. Adenosine triphosphate (ATP) is the primary energy currency in muscle cells, driving the intricate process of muscle contraction essential for cycling. When a cyclist pedals, ATP plays a crucial role in converting chemical energy into mechanical work. This process begins at the molecular level with the interaction between actin and myosin, the two main proteins in muscle fibres. ATP Production: ATP is produced through three main pathways: the phosphagen system, glycolysis, and oxidative phosphorylation. The phosphagen system provides immediate ATP for short bursts of activity. Glycolysis generates ATP anaerobically by breaking down glucose, while oxidative phosphorylation, the most efficient pathway, produces ATP aerobically using oxygen to metabolise carbohydrates and fats. These pathways ensure a continuous supply of ATP to meet the varying energy demands of cycling. ATP Hydrolysis: When a nerve signal triggers a muscle contraction, ATP binds to the myosin head, a part of the myosin protein. The ATP is then hydrolyzed, splitting into adenosine diphosphate (ADP) and an inorganic phosphate (Pi). This hydrolysis releases energy, causing the myosin head to change shape and "cock" into a high-energy state. Cross-Bridge Formation: In its high-energy state, the myosin head binds to actin, forming a cross-bridge. This connection is critical for the next phase of muscle contraction. Power Stroke: The release of ADP and Pi from the myosin head triggers the power stroke, where the myosin head pivots and pulls the actin filament towards the center of the sarcomere, the structural unit of a muscle fiber. This action shortens the muscle, generating the force necessary for pedaling. Detachment: A new ATP molecule binds to the myosin head, causing it to release the actin filament. This detachment is essential for the cycle to repeat, allowing continuous muscle contractions during cycling. Cycle Repeats: As long as ATP is available and nerve signals continue, this cycle repeats rapidly, enabling sustained muscle contractions for cycling movements. Understanding the role of ATP in muscle contraction and its production pathways highlights the importance of efficient energy utilisation in cycling. Optimising ATP generation and utilisation is vital for maintaining power, speed, and endurance, underscoring the need for a training philosophy rooted in bioenergetics
Our Training Process. Our training process begins with a thorough and personalised approach to ensure each athlete achieves their maximum potential. After signing up, the athlete will undergo an in-depth interview to identify their current training load, and their specific training and racing objectives. This is followed by a comprehensive medical examination to uncover any medical concerns or ongoing injuries that need attention. Next, a functional movement screen assesses cycling flexibility, core strength, and any other physical deficiencies that might impact performance. Following this, we will conduct body anthropometrics to assess body composition, providing a detailed understanding of the athlete’s physical makeup and identifying areas for improvement. The coach will then review previous training sessions from available training apps to gain insights into the athlete's current status and performance trends. For elite and professional athletes, we conduct advanced cycling tests, including a Zone 2 and maximal lactate test, critical power analysis, and maximal power assessments. These tests can be performed in our lab or in the field, depending on the athlete's preference and needs. Once all data has been collected and analysed, we will explain a personalised training program to the athlete, detailing the tailored strategies and interventions designed to optimise their performance and help them reach their goals.