spinner january 2015
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SPINNER
WWW.MELBOURNECYCLINGLEAGUE.COM.AU
January, 2015
Photo Credit: Con Chronis
IN THIS ISSUE
Club Sponsors
Training Talk – Power Metres in Performance Cycling
Bikes We Love – Focus Mares CX 0.0
Sponsor Profile - Physiohealth
Member Profile – Nick Stillwell
Cars We Love – Land Rover Discovery Sport
Business & Pleasure – BizRide Connect 15
Shop Profile – Hampton Cycles
About MCL
Charity Partner
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TRAINING TALK
So you own a power meter? Or it just seems that every second person is throwing around acronyms for power metrics? The technology arm of the cycling world has embraced the enthusiasm for these devices, with multiple companies offering devices at an array of price points. What is the point of measuring power output, what truly meaningful data can be attained and what is secondary information that detracts from the bigger picture? The feeder to this piece was a recently published article in the Journal of Sports Sciences (2014). It presented a case study of a top-10grand tour finisher, providing a great real life example of how power data can be most effectively utilised to monitor training and improve performance. The message that this article conveys really well, is not losing sight of the bigger picture. A copy of Pinot’s full article can be found by clicking here.
The use of power meters in performance cycling; monitoring work rate and training load.
Words By – Ken Ballhause B.Sc. Clinical Myotherapy
TRAINING TALK
Why power? When you measure power output, you are measuring your work rate (Watts).
Most devices on the market are capable of receiving data packages
(from your power meter) at a frequency of 1 Hz, meaning second-by-
second recording and displaying of power data. When someone talks
about putting out x-number of Watts, the reference is to the work rate being
performed at that instant in time. Power output over a longer duration is
usually a more meaningful way of quantifying an individual’s
physiological capacities, and this is where the usefulness of this
technology is recognised. Since there is a strong linear
relationship between power output (work rate) and oxygen consumption
(VO2) during incremental exercise, power data is the most accurate means
of quantifying exercise intensity in the field.
Measuring and interpreting power
output is therefore a solution for managing and monitoring training; a means for better understanding the
demands of events and an individual’s physiological capacities. Lose sight of
this, and you are getting lost in all the numbers.
Photo Credit: Lloyd Henriksson
No meaning, without context An individual’s capacity to perform at a given work rate is specific to their physiology and their training status. While groups of individuals (I.e. world tour level vs NRS level) will inherently share characteristics, trying to define your ability based on what your riding buddies might be capable of is not all that useful. However, it may serve as an excellent long term goal. As mentioned herein, exercise intensity is defined as the work rate (Watts) at a given percentage of VO2 max. Training zones are set based on this premise, and serve to define the work that an individual is performing. Routine testing provides the context for your data, and without understanding your own physiological capacities you are barely scratching the surface of truly utilising your investment.
TrainingPeaks Performance Management Chart – graphical representation of Training Load. Training Stress Score (TSS): product of intensity (% VO2 max) and session duration Acute Training Load (ATL): represents training load average for the previous 7 days Chronic Training Load (CTL): represents training load average for the previous 42 days Training Stress Balance (TSB): current training load (ATL) relative to previous training load (CTL) Since training load is a product of both intensity (% VO2 max) and duration, an accurate and reliable power meter is an invaluable tool in quantifying training load.
TRAINING TALK
Confused yet? The easiest way to look at power data is from a perspective of what power
measurement actually is; quantified work rate for a given performance. Giving that data context, one can look at how the bout of exercise relates to their own
physiological capacities, how it fits into achieving a desired training stimulus and a long term plan. With knowledge of physiological capacities, an individual can better
understand their potential for achieving an event goal, at a given level of competition. Power data doesn’t have to be confusing for the end user. It relies on quality
equipment (accuracy and reliability) and systematic processes to give meaning to the numbers. Get it right and these devices are extremely useful training tools. Lose sight
of the bigger picture, and they are an expensive gimmick.
Training load: keeping an eye on the bigger picture
The ultimate use for power data is quantifying load. Training load is defined by both session intensity (work performed) and session duration (mins). Programming for
training load relies on having that understanding of what those power figures mean in context to your own capacity.
Understanding the longitudinal training load is important for programing progressive overload, and equally important for planning rest and recovery. Long
term tracking of training load (as discussed by Pinot) provides a really useful means of quantifying long-term improvements, which are typically hard to otherwise
define for endurance athletes.
TRAINING TALK
Kate Perry and Ken Ballhause run Adaptive Human Performance (AHP).
Kate holds a degree (Hons) in Exercise and Sports Science. Ken holds degrees in Exercise and Sports Science, and Health
Science.
Why do we love it? Ummm, hello! So pretty, and loves getting dirty.
Focus Mares CX 0.0
BIKES WE LOVE
Their practitioners go beyond pain relief and restoration of movement. They engage with their clients to help them achieve their physical goals and improve quality of life. Find our more here.
Physiohealth is the most proactive and dynamic provider of physiotherapy and allied services in
Melbourne today, and they’re a great supporter of MCL.
PHYSIOHEALTH
SPONSOR PROFILE
MEMBER PROFILE
Nick Stillwell
Cycling wasn't your first sporting love was it?
Cycling has always had a presence in my life from the time I was able to ride a bike to now. One of my father's first jobs when he was young man was building bike frames for Lawrencia's in Hawthorn. I can remember riding with dad from Kew to see the progression of the Westgate bridge being built - so that dates me! Then around 1979 we moved to the USA and I continued with road bikes for a short time until I started racing BMX. BMW I raced at a local and a very limited state level until high school, driving and girls took over my world. After high school in Arizona I went to university in Colorado and it was now the mid 80's and MTB was happening in big way. Everyone was riding MTB in the summer and in the winter it was skiing and snowboarding. I was living in the Crested Butte/Gunnison area and the MTB scene was so strong at this time. I was teaching skiing part time at Crested Butte, a really tough destination ski resort known for its in-bound extreme terrain. Then snowboarding became commercial and I ended up teaching full time, running the ski school snowboard program and doing a bit of racing. This carried over into a year-round pursuit as I chased the snow from the USA to Australia for almost 10 years, racing, coaching/teaching and managing snowboard shops. It was a great time to be involved in the industry as snowboarding was booming, the equipment was developing in leaps and bounds and everyone wanted a piece on the action.
Stillwell Motor Group
What cut that pursuit short?
By this time I hadn't been on bike on any kind for a number of years as
snowboarding was my life but then late in 1996 I was not feeling great and the snowboarding I was doing was starting to really feel tiring - things just were not right. Luckily the medical clinic at the ski resort was run by some doctors that I
was friends with and one day I was not in a good way and ended up there with a blood pressure that was through the roof. Long story short - tests were done
and in early 1997 I found myself back in Australia in a specialists office learning that I was suffering from renal (kidney) failure and that in 6-24 months the
expectation was that I would require dialysis and kidney transplant.
3 months later at 30 years of age I was in end stage renal failure requiring dialysis treatment 3 days a week for 4 ½ hours at a time and I was on the list for donor kidney. I couldn’t keep living in the middle of the mountains in Colorado
and I ended up back home in Australia where I could work in the family automotive business, have treatment and wait for transplant.
In June of 1999 I received the call that a donor kidney was a suitable match and
available. I had the transplant at the Royal Melbourne Hospital but from the moment I woke up from the operation it just wasn’t right. The kidney hadn’t
kicked in as is usual and I was still having to undergo dialysis. Two weeks in and I was getting worse – the transplant was not viable and the doctors removed the kidney. I was pretty unwell and to add insult to injury my father passed away at the same time. I spent a bit over a month in the hospital but as cruel and funny
as life can be I am now married to the nurse who looked after me during that time. My wife Kylie and I now have three beautiful children together and I have a full time renal specialist nurse on call! Then in October of 2000 I received my second chance at a transplant and that kidney was a great success and should
see me out. .
MEMBER PROFILE
Nick Stillwell
MEMBER PROFILE
What impact has cycling had on your life? I can confidently say that I would not have the level of health I have now if it were not for cycling and the people I have met through cycling. A little over 12 months ago I was 110 kilos and heading for a heart attack. I was riding but now eating well. My wife showed me a picture on her phone and I asked her who it was – she said it was me. I couldn’t believe how unhealthy I looked and how I just didn’t see that guy when I looked in the mirror. I was looking at my kids and thinking of my father ( he was only 71 when the 3rd heart attack finally got him) and I knew I had to make a change. I ramped up my riding, worked with a dietician on the right foods in the right portions and today I’m 79 kilos and not getting dropped by the bunch (…well not all the time). The social side of riding is brilliant from group rides with people I know, just hooking up with riders on Beach Road, brilliant bespoke trips with Dan and Jason from Soigneur and now I have just started to do some club racing it’s just been a whole new avenue of health and friendships.
What's your proudest moment on the bike?
A few weeks ago at the Australian Transplant Games I won gold in the road race and bronze in the TT of which I’m pretty pleased since I worked hard on my fitness in the last year but probably what makes me proudest was having a few particular people there. First or last wouldn’t matter to them they were just there for me – my beautiful wife and kids, my friend Jay who made the effort with his two daughters and my mate Bill. The same Bill who dragged my fat ass around and kept me going from day one.
Nick Stillwell
WHY? Because it looks cool.
And it’s practical. WHERE?
Brighton Land Rover. MORE INFO?
Here.
Land Rover Discovery Sport
CARS WE LOVE
BUSINESS & PLEASURE
BizRide Connect 15
April 17-19, 2015 Peppers The Sands Resort Torquay
“Bayside Melbourne’s premier bike shop offering a full service on bike sales, repairs & Body Geometry bike fitting. Dealing in Specialized, Cervelo & now Focus Bikes. We specialise in Custom bike builds both Road & MTB”
Customizing is what we love to do – choose every part & component to build your dream
bike Specialized S-Works Venge Rocket Red
Campagnolo Super Record EPS internal battery
SRM Power meter cranks Lightweight Meilenstein wheels
Lightweight Carbon Cages EE Cycleworks Brake set
Specialized Bar, Stem & Saddle RRP $24,000
I just won the lottery. I want your best.
What’s it going to be?
Hampton Cycles
SHOP PROFILE
I don’t ride and I feel left out. I want in.
Sell me a starter…
Focus Cayo 5.0 Super light, stiff yet comfortable Cayo Carbon
frame 22 Speed Shimano Ultegra groupset
Fulcrum wheelset RRP $2999
SHOP PROFILE
Hampton Cycles
ADDRESS
353 Hampton Street
Hampton
(03) 9521 8700
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Monday – Friday 10:00am to 6:00pm
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Wednesday Departing store @ 9am for Frankston return
Saturday Departing store @ 8:30am for Frankston return
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ABOUT MCL
Melbourne Cycling League is an incorporated cycling club, affiliated with Cycling Victoria. We welcome
anyone as members, young or old, male or female.
Melbourne Cycling League’s ethos is to be innovative, connected, engaged and influential.
Membership categories range from Elite to
Recreational catering for all rider abilities. Social memberships are also available. Further details
about Melbourne Cycling League including instructions about how to join can be found at -
www.melbournecyclingleague.com.au
ABOUT MCL