Thursday, September 8, 2011
Wednesday, July 20, 2011
Cadel On Attack - Takes Valuable Time From Schleks & A Few More Seconds Out Of Contador In The TdF.
Evans is well poised overall and now sits 1:45 behind Thomas Voeckler, with the elder Schleck a further four seconds back and his younger brother facing a deficit of 3:03 to the race leader and a massive task ahead of him in the coming days.
Thor's Second TdF Stage Victory - The World Champ Is On A Roll 2011
Tuesday, July 12, 2011
Monday, July 11, 2011
Friday, July 8, 2011
Wednesday, July 6, 2011
TdF Stage 4: Good Job Cadel, Well Done!
After a flurry of attacks on the 1.7km Mûr de Bretagne, Cadel Evans (BMC) prevailed over Alberto Contador (Saxo Bank Sungard).
A brief regrouping ended when Gilbert attacked from 500m out, but without the devastating acceleration that had brought him victory on the opening day and was widely expected to do so again. With 300m left, Contador countered, Evans responded and led out the final dash for the line. Contador came again, but too late to deny the Australian his first road stage win at the Tour and his team their first Tour success this year.
"I didn't know who had won. I couldn't see myself," Evans admitted moments after the finish. "The final was very tense on small roads and I had to change bikes with 15km to go. Marcus Burghardt is my hero of the day as he took me back up to where I needed to be. This was a real team effort. George [Hincapie] and the other guys won this stage for me. I can't believe that I managed to beat Philippe Gilbert having led him out into a headwind."
Cadel Evans slots into 2nd place in the GC overall, just 1 second behind the yellow jersey retained by Thor Hushovd.
Thursday, June 30, 2011
Tuesday, June 21, 2011
Tour de France: Ten Great Places To Watch The Greatest Carnival On Earth
Every year millions of fans travel to France to catch a glimpse of the Tour de France, but where is the best place to see the racing? Here's our insider's guide for the savvy spectator.
Stage 1, Saturday 2 July: Passage du Gois-Mont des Alouettes: Passage at low tide
One of the most spectacular places to see this year’s Tour de France is at the very beginning of the race and comes even before the riders reach the official start point. The stage is preceded by the 4.5km-long Passage du Gois, which links the Ile de Noirmoutier to mainland France at low tide. The riders will be lined out and riding at a very modest pace, meaning spectators will be able to see them all including the big-name Tour favourites.
Stage 4, Tuesday 5 July: Lorient - Mûr-de-Bretagne: The summit of The Breton Alpe d’Huez
The day after a fest-noz (a Breton night-time festival) is always a special holiday in central Brittany and this year it coincides with the first ever finish at the summit of what the locals call ‘the Breton Alpe-d’Huez.’
The climb ramps up at more than 10 per cent, adding spice to the race after the long straight road that leads to the Mûr-de-Bretagne. Position yourself next to the flamme rouge that marks the final kilometre, to see the riders fight for stage victory.
Stage 5, Wednesday 6 July: Carhaix-Cap Fréhel: A stunning cliff-side setting
The Tour de France organisers often include certain sections of the race route near the sea in the hope that the winds will provide some spectacular racing. The wind didn’t blow across the Dutch dykes last year but they could be back in the English on 6 July. The majestic setting of the granite cliffs at Fréhel-plage could be the best place to see the peloton split apart in the wind before hitting the final climb to the old town.
Stage 6, Thursday 7 July: Dinan-Lisieux: The call of Mont-Saint-Michel
After French vineyards dominated the 2010 Tour de France, one of the themes that seem to have inspired the organisers this year is visiting the country’s most prestigious places of worship.
Stage six ends in Lisieux and the Basilica of Sainte-Thérèse is the second most visited religious place in France after Lourdes, which hosts the finish of stage 13. As the Tour heads out of Brittany and into Normandy (after 60km) the riders will have a clear view towards Mont-Saint-Michel.
Stage 9, Sunday 10 July: Issoire - Saint-Flour: The volcanic Pas de Peyrol
After the high-speed finishes of the first week, the riders will be confronted with some impressive mountains on the second Sunday of the Tour, including Pas de Peyrol: the highest mountain pass in the Massif Central.
Its summit, at an altitude of 1589m, is reached by a 12.4km climb that rises at an average of 4.3% on the road from Dienne and Lavigerie. The best place to see the race is undoubtedly just above the sign that announces the final section of the climb, which is significantly tougher than anything that has gone before: 1.75km at 9.4 per cent.
Stage 12, Thursday 14 July: Cugnaux - Luz-Ardiden: The first time over the Hourquette d’Ancizan
It is Bastille Day on July 14 and so a special day for all of France. Before tackling the legendary Tourmalet and Luz-Ardiden, the riders’ first taste of the Pyrenees comes via the Hourquette d’Ancizan, a climb that has never featured on the Tour de France before. It is 14.5km of steady but difficult climbing after they leave the village of Ancizan (‘hourquette’ is the local Pyrenean word for a col), 5km beyond Arreau. The area is wild and beautiful, complete with the King of the Mountains banner placed near an old stone house.
Stage 13, Friday 15 July: Pau-Lourdes: A visit to Lourdes
Dropping back down from the Aubisque – the only difficulty of the day but a huge one nevertheless – the Tour de France will be reminded that it is on an endless pilgrimage. However, the number of riders who are religious is a lot fewer than when Gino Bartali was known as Gino the Pious.
The Italian won the only previous stage to finish in Lourdes, in 1948. This time the stage finishes above the town’s holy sites and the frequently visited grotto. Spectators should watch for the riders to appear at the end of the Boulevard Lapacca.
Rest day, 18 July: Drôme: Autographs on the rest day
Rest days, as they are now called, give fans the chance to ask riders for autographs. This year’s second rest day near Orange in the Drôme region is better suited for this than the first in the Massif Central because the riders will not be training for any significant amount of time. At most they will ride for two hours, and even then it will be pretty laid back. For the rest of the day it will be possible to meet them, sometimes even with their families, around the delightful hotels in the Drôme.
Stage 18, Thursday 21 July: Pinerolo - Galibier Serre-Chevalier: Descent of the Angel
The summit finish on the Galibier will be the highest in the history of the Tour de France and the highest point in this year’s race, the Col Agnel, is also on stage 18 and tops out at 2,744m. It links Italy and the Mont Viso region with France and the Queyras natural park. This is a very tough stage. Many fans gather on the climbs but seeing the riders flying down the Guil valley is also a real experience. Or watch them speed down from the summit at Fongillarde.
Stage 19, Friday 22 July: Modane - Alpe-d’Huez: The Henri Desgrange memorial
In the centenary of the Tour de France’s first visit to the Alps, the riders get a double dose of the Galibier. On this second occasion they tackle the legendary climb via the Col du Télégraphe. Just after they pass over the summit, there is a monument to Henri Desgrange at the roadside, built in 1948 thanks to public donations. The dedication on the monument reads: “To the glory of Henri Desgrange, 1865-1940, former director of the newspaper L’Auto, creator of cycling’s Tour de France”. For Desgrange the Galibier more important than every other climb ever used in the Tour de France.
This article was taken from the Official Tour de France Guide.
Tour de Suisse 2011 Finale
Wednesday, June 15, 2011
Wednesday, May 25, 2011
Understanding VO2 Max For Cyclists.
VO2 max has been defined as:
"the highest rate of oxygen consumption attainable during maximal or exhaustive exercise".
As exercise intensity increases so does oxygen consumption. However, a point is reached where exercise intensity can continue to increase without the associated rise in oxygen consumption. To understand this in more practical terms, take a look at the diagram below:
The point at which oxygen consumption plateaus defines the VO2 max or an individual's maximal aerobic capacity. It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness. However, as well discuss in a moment, it is more useful as an indicator of a person's aerobic potential or upper limit than as a predictor of success in endurance events.
Aerobic power, aerobic capacity and maximal oxygen uptake are all terms used interchangeably with VO2 max.
VO2 max is usually expressed relative to bodyweight because oxygen and energy needs differ relative to size. It can also be expressed relative to body surface area and this may be a more accurate when comparing children and oxygen uptake between sexes.
One study followed a group of 12-year-old boys through to the age of 20 - half of which were trained, the other half untrained but active. Relative to bodyweight no differences in VO2 max were found between the groups suggesting that training had no influence on maximal oxygen uptake. However, when VO2 max was expressed relative to body surface area, there was a significant difference between groups and maximal oxygen uptake did indeed increase in proportion to training.
VO2 Max In Athletes and Non Athletes
VO2 max varies greatly between individuals and even between elite athletes that compete in the same sport. The table below lists normative data for VO2 max in various population groups:
Genetics plays a major role in a persons VO2 max and heredity can account for up to 25-50% of the variance seen between individuals. The highest ever recorded VO2 max is 94 ml/kg/min in men and 77 ml/kg/min in women. Both were cross-country skiers.
Untrained girls and women typically have a maximal oxygen uptake 20-25% lower than untrained men. However, when comparing elite athletes, the gap tends to close to about 10%. Taking it step further, if VO2 max is adjusted to account for fat free mass in elite male and female athletes, the differences disappear in some studies. Cureton and Collins suggest that sex-specific essential fat stores account for the majority of metabolic differences in running between men and women.
Training & VO2 Max
In previously sedentary people, training at 75% of aerobic power, for 30 minutes, 3 times a week over 6 months increases VO2 max an average of 15-20%. However, this is an average and there are large individual variations with increases as wide ranging as 4% to 93% reported.
Amongst groups of people following the same training protocol there will be responders - those who make large gains, and non-responders - those who make little or no gains. This was originally put down to a simple issue of compliance but more recent research suggests that genetics plays a role in how well any one individual responds to an endurance training program .
The extent by which VO2 max can change with training also depends on the starting point. The fitter an individual is to begin with, the less potential there is for an increase and most elite athletes hit this peak early in their career. There also seems to be a genetic upper limit beyond which, further increases in either intensity or volume have no effect on aerobic power. This upper limit is thought to be reached within 8 to 18 months.
Crucially, once a plateau in VO2 max has been reached further improvements in performance are still seen with training. This is because the athlete is able to perform at a higher percentage of their VO2 max for prolonged periods. Two major reasons for this are improvements in anaerobic threshold and running economy.
Resistance training and intense 'burst-type' anaerobic training have little effect on VO2 max. Any improvements that do occur are usually small and in subjects who had a low level of fitness to begin with. Resistance training alone does not increase VO2 max even when short rest intervals are used between sets and exercises.
Considerable training is required to reach the upper limit for VO2 max. However, much less is required to maintain it. In fact peak aerobic power can be maintained even when training is decreased by two thirds. Runners and swimmers have reduced training volume by 60% for a period of 15-21 days prior to competition (a technique known as tapering) with no loss in VO2 max.
VO2 Max as a Predictor of Performance
In elite athletes, VO2 max is not a good predictor of performance. The winner of a marathon race for example, cannot be predicted from maximal oxygen uptake.
Perhaps more significant than VO2 max is the speed at which an athlete can run, bike or swim at VO2 max. Two athletes may have the same level of aerobic power but one may reach their VO2 max at a running speed of 20 km/hr and the other at 22 km/hr.
While a high VO2 max may be a prerequisite for performance in endurance events at the highest level, other markers such as lactate threshold are more predictive of performance. Again, the speed at lactate threshold is more significant than the actual value itself.
Think of VO2 max as an athletes aerobic potential and the lactate threshold as the marker for how much of that potential they are tapping.
Factors Affecting VO2 Max
There are many physiological factors that combine to determine VO2 max but which of these are most important? Two theories have been proposed:
Utilization Theory
This theory maintains that aerobic capacity is limited by lack of sufficient oxidative enzymes within the cell's mitochondria. It is the body's ability to utilize the available oxygen that determines aerobic capacity. Proponents of this theory point to numerous studies that show oxidative enzymes and the number and size of mitochondria increase with training. This is coupled with increased differences between arterial and venous blood oxygen concentrations (a-vO2 difference) accounting for improved oxygen utilization and hence improved VO2max.
Presentation Theory
Presentation theory suggests that aerobic capacity is limited not predominantly by utilization, but by the ability of the cardiovascular system to deliver oxygen to active tissues. Proponents of this theory maintain that an increase in blood volume, maximal cardiac output (due to increased stroke volume) and better perfusion of blood into the muscles account for the changes in VO2max with training.
So what plays the greater role in determining an athlete's VO2 max - their body's ability to utilize oxygen or supply oxygen to the active tissues?
In a review of the literature, Saltin and Rowell concluded that it is oxygen supply that is the major limiter to endurance performance. Studies have shown only a weak relationship between an increase in oxidative enzymes and an increase in VO2 max (8,9,10). One of these studies measured the effects of a 6-month swim training program on aerobic function. While oxidative enzymes continued to increase until the end, there was no change in VO2 max in the final 6 weeks of the program.
Determining VO2 Max
VO2 max can be determined through a number of physical evaluations. These tests can be direct or indirect. Direct testing requires sophisticated equipment to measure the volume and gas concentrations of inspired and expired air. There are many protocols used on treadmills, cycle ergometers and other exercise equipment to measure VO2 max directly.
One of the most common is the Bruce protocol often used for testing VO2 max in athletes or for signs of coronary heart disease in high risk individuals.
Indirect testing is much more widely used by coaches as it requires little or no expensive equipment. There are many indirect tests used to estimate VO2 max. Some are more reliable and accurate than others but none are as accurate as direct testing. Examples include the multistage shuttle run (bleep test), 12 minute walk test and 1.5 mile run. Click here for some sample endurance tests used to estimate VO2 max in the field.
VO2 Max at Altitude
VO2 max decreases as altitude increases above 1600m (5249ft) or about the altitude of Denver, Colorado. For every 1000m (3281ft) above that, maximal oxygen uptake decreases further by approximately 8-11%. Anyone with a VO2 max lower than 50 ml/kg/min would struggle to survive at the summit of Everest without supplemental oxygen.
The decrease is mainly due to a decrease in maximal cardiac output. Recall that cardiac output is the product of heart rate and stroke volume. Stoke volume decreases due to the immediate decrease in blood plasma volume. Maximal heart rate may also decrease and the net effect is that less oxygen is "pushed" from the blood into the muscles.
Effects of Aging on VO2 Max
VO2 max decreases with age. The average rate of decline is generally accepted to be about 1% per year or 10% per decade after the age of 25. One large cross sectional study found the average decrease was 0.46 ml/kg/min per year in men (1.2%) and 0.54 ml/kg/min in women (1.7%).
However, this deterioration is not necessarily due to the aging process. In some cases the decease may be purely a reflection of increased body weight with no change in absolute values for ventilation of oxygen. Recall, that VO2 max is usually expressed relative to body weight. If this increases, as tends to happen with age, and aerobic fitness stays the same then VO2 max measured in ml/kg/min will decrease.
Usually, the decline in age-related VO2 max can be accounted for by a reduction in maximum heart rate, maximal stoke volume and maximal a-vO2 difference i.e. the difference between oxygen concentration arterial blood and venus blood.
Can training have an affect on this age-related decline?
Vigorous training at a younger age does not seem to prevent the fall in VO2 max if training is ceased altogether. Elite athletes have been shown to decline by 43% from ages 23 to 50 (from 70 ml/kg/min to 40 ml/kg/min) when they stop training after their careers are over. In some cases, the relative decline is greater than for the average population - as much as 15% per decade or 1.5% per year.
However in comparison, master athletes who continue to keep fit only show a decrease of 5-6% per decade or 0.5-0.6% per year. When they maintain the same relative intensity of training, a decrease of only 3.6% over 25 years has been reported and most of that was attributable to a small increase in bodyweight.
It seems that training can slow the rate of decline in VO2 max but becomes less effective after the age of about 50.
Alberto Contador A Class Above In The Giro Mountain TT Stage 16.
Alberto Contador (Saxo Bank-Sungard) took a huge step towards a second Giro d'Italia victory when he produced an imperious performance in the Nevegal mountain time trial. Last man off, the Spaniard was only the 13th fastest at the first check point, but judged his effort perfectly as the road kicked up towards Nevegal, where his climbing prowess took him clear of his rivals for the maglia rosa.
The Saxo Bank leader came home 34 seconds faster thanVincenzo Nibali (Liquigas) to claim his second stage victory of the race. Michele Scarponi (Lampre-ISD) was another four seconds back in third place. José Rujano (Androni Giocattoli) was a surprising fourth, just a second down on Scarponi, with Stefano Garzelli (Acqua e Sapone) eventually fifth after setting a mark that for some time looked good enough to win.
Contador's winning margin over his two main rivals meant that his overall lead is now just a couple of seconds shy of five minutes in front of Scarponi, with Nibali still in third at 5:45.
Saturday, May 21, 2011
Thursday, May 19, 2011
ROTOR Q-Rings
Q-Rings increase your power by emulating a Rotor System crankset in the power stroke and by minimizing the intensity of the "dead spot" zones. By extending the time you spend in the power stroke (where 90% of all power is produced) and smoothly accelerating the legs through the critically weak "dead spots". A 53T Q-Ring, around the upper dead-spot is equivalent to a 51T, but as the pedal goes down and more strength is applied, the equivalent chainring tooth size reaches 56T.
Wednesday, May 18, 2011
Giro d'Italia General Classification Stage 10 - Top 50
| 1 | Alberto Contador Velasco (Spa) Saxo Bank Sungard | 37:04:40 |
| 2 | Kanstantsin Sivtsov (Blr) HTC-Highroad | 00:00:59 |
| 3 | Christophe Le Mevel (Fra) Team Garmin-Cervelo | 00:01:19 |
| 4 | Vincenzo Nibali (Ita) Liquigas-Cannondale | 00:01:21 |
| 5 | Michele Scarponi (Ita) Lampre - ISD | 00:01:28 |
| 6 | David Arroyo Duran (Spa) Movistar Team | 00:01:37 |
| 7 | Roman Kreuziger (Cze) Pro Team Astana | 00:01:41 |
| 8 | Jose Rodolfo Serpa Perez (Col) Androni Giocattoli | 00:01:47 |
| 9 | Dario Cataldo (Ita) Quickstep Cycling Team | 00:02:21 |
| 10 | Matteo Carrara (Ita) Vacansoleil-DCM Pro Cycling Team | |
| 11 | Igor Anton Hernandez (Spa) Euskaltel-Euskadi | |
| 12 | Vasili Kiryienka (Blr) Movistar Team | 00:02:30 |
| 13 | Stefano Garzelli (Ita) Acqua & Sapone | 00:02:39 |
| 14 | Francesco Masciarelli (Ita) Pro Team Astana | 00:02:49 |
| 15 | John Gadret (Fra) AG2R La Mondiale | 00:02:55 |
| 16 | Steven Kruijswijk (Ned) Rabobank Cycling Team | 00:02:56 |
| 17 | Hubert Dupont (Fra) AG2R La Mondiale | 00:02:57 |
| 18 | Robert Kiserlovski (Cro) Pro Team Astana | 00:03:15 |
| 19 | Emanuele Sella (Ita) Androni Giocattoli | 00:03:17 |
| 20 | Denis Menchov (Rus) Geox-TMC | 00:03:18 |
| 21 | Thomas Lövkvist (Swe) Sky Procycling | 00:03:27 |
| 22 | Joaquím Rodríguez Oliver (Spa) Katusha Team | 00:03:34 |
| 23 | Mikel Nieve Ituralde (Spa) Euskaltel-Euskadi | 00:04:10 |
| 24 | Johann Tschopp (Swi) BMC Racing Team | 00:04:23 |
| 25 | Marco Pinotti (Ita) HTC-Highroad | 00:04:56 |
| 26 | Carlos Sastre Candil (Spa) Geox-TMC | 00:04:57 |
| 27 | Jan Bakelants (Bel) Omega Pharma-Lotto | 00:05:51 |
| 28 | Domenico Pozzovivo (Ita) Colnago - CSF Inox | 00:05:53 |
| 29 | Kevin Seeldraeyers (Bel) Quickstep Cycling Team | 00:06:03 |
| 30 | José Rujano Guillen (Ven) Androni Giocattoli | 00:06:05 |
| 31 | Przemyslaw Niemiec (Pol) Lampre - ISD | 00:06:36 |
| 32 | Pieter Weening (Ned) Rabobank Cycling Team | 00:06:42 |
| 33 | Pablo Lastras Garcia (Spa) Movistar Team | 00:06:58 |
| 34 | Sergio Pardilla Belllón (Spa) Movistar Team | 00:07:39 |
| 35 | Giampaolo Caruso (Ita) Katusha Team | 00:08:26 |
| 36 | Tiago Machado (Por) Team RadioShack | 00:08:34 |
| 37 | Paolo Tiralongo (Ita) Pro Team Astana | 00:08:48 |
| 38 | Massimo Codol (Ita) Acqua & Sapone | 00:13:05 |
| 39 | Daniel Moreno Fernandez (Spa) Katusha Team | 00:14:16 |
| 40 | Vladimir Miholjevic (Cro) Acqua & Sapone | 00:15:35 |
| 41 | Peter Stetina (USA) Team Garmin-Cervelo | 00:16:45 |
| 42 | Stefano Pirazzi (Ita) Colnago - CSF Inox | 00:17:46 |
| 43 | Dario David Cioni (Ita) Sky Procycling | 00:18:00 |
| 44 | Francis De Greef (Bel) Omega Pharma-Lotto | 00:18:41 |
| 45 | Cayetano José Sarmiento Tunarrosa (Col) Acqua & Sapone | 00:18:47 |
| 46 | Bram Tankink (Ned) Rabobank Cycling Team | 00:20:07 |
| 47 | Inaki Isasi Flores (Spa) Euskaltel-Euskadi | 00:20:36 |
| 48 | Volodymir Gustov (Ukr) Saxo Bank Sungard | 00:21:07 |
| 49 | Jesús Hernandez Blazquez (Spa) Saxo Bank Sungard | 00:21:35 |
| 50 | Marcel Wyss (Swi) Geox-TMC | 00:21:37 |
Subscribe to:
Posts (Atom)