Cycling Science Stephen S. Cheung Mikel Zabala Editors Human Kinetics Library of Congress Cataloging-in-Publication Data Names: Cheung, Stephen S., 1968- editor. | Zabala, Mikel, 1974- editor. Title: Cycling science / editors Stephen S. Cheung, Mikel Zabala. Other titles: Cycling science (Human Kinetics) Description: Champaign, IL : Human Kinetics, 2017. | Includes bibliographical references and index. Identifiers: LCCN 2016049270 (print) | LCCN 2016051573 (ebook) (print) | LCCN 2016051573 (ebook) | ISBN 9781450497329 (print) | ISBN 9781492551263 (ebook) Subjects: LCSH: Cycling--Physiological aspects. | Cycling--Training. | Bicycle racing--Training. Classification: LCC RC1220.C8 C94 2017 (print) | LCC RC1220.C8 (ebook) | DDC 796.6--dc23 LC record available at https://lccn.loc.gov/2016049270 ISBN: 978-1-4504-9732-9 (print) Copyright © 2017 by Human Kinetics, Inc. 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Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail: [email protected] Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 800-465-7301 (in Canada only) e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] For information about Human Kinetics’ coverage in other areas of the world, please visit our website: www.HumanKinetics.com E6316 Cycling Science Contents Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .ix Part I The Cyclist 1 Chapter 1 The Cyclist’s Physique . . . . . . . . . . . . . . . . . . . . . . 3 Paolo Menaspà and Franco M. Impellizzeri Chapter 2 Cycling Physiology and Genetics . . . . . . . . . . . . . 12 Stephen S. Cheung Part II The Bike 25 Chapter 3 Bicycle Design . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Larry Ruff Chapter 4 Frame Materials and Geometry . . . . . . . . . . . . . . 39 Larry Ruff Chapter 5 Saddle Biomechanics . . . . . . . . . . . . . . . . . . . . . 49 Daniel Schade Part III The Human–Machine Interface 65 Chapter 6 Biomechanics of Cycling . . . . . . . . . . . . . . . . . . . 67 Rodrigo Rico Bini Chapter 7 The Science of Bike Fit . . . . . . . . . . . . . . . . . . . . 75 Rodrigo Rico Bini Chapter 8 Bike Fit and Body Positioning . . . . . . . . . . . . . . . 81 Todd M. Carver Chapter 9 The Aerodynamic Rider . . . . . . . . . . . . . . . . . . . 92 Andy Froncioni Chapter 10 Pedaling Technique and Technology . . . . . . . . . .110 Thomas Korff, Marco Arkesteijn, and Paul Barratt iv | Contents v Part IV The Cycling Environment 127 Chapter 11 Dealing With Heat Stress . . . . . . . . . . . . . . . . . . .129 Stephen S. Cheung Chapter 12 Air Pollution and Cyclists . . . . . . . . . . . . . . . . . . .142 Michael Koehle and Luisa Giles Chapter 13 Altitude and Hypoxic Training . . . . . . . . . . . . . . .152 Randall L. Wilber Chapter 14 Tackling the Hills . . . . . . . . . . . . . . . . . . . . . . . 169 Hunter Allen Part V Nutrition and Ergogenics 179 Chapter 15 Cycling Nutrition . . . . . . . . . . . . . . . . . . . . . . . .181 Dina Griffin Chapter 16 Feeding During Cycling . . . . . . . . . . . . . . . . . . . 198 Dina Griffin Chapter 17 Hydration Science . . . . . . . . . . . . . . . . . . . . . . . 209 Stacy T. Sims Chapter 18 Doping’s Dark Past and a New Cycling Era . . . . . 220 Mikel Zabala Part VI Cycling Health 233 Chapter 19 Epidemiology of Cycling Injuries . . . . . . . . . . . . .235 Victor Lun Chapter 20 Managing Common Cycling Injuries . . . . . . . . . . .245 Victor Lun } vi Contents Chapter 21 Fatigue and Overtraining . . . . . . . . . . . . . . . . . .261 Romain Meeusen and Kevin De Pauw Chapter 22 Recovery Interventions . . . . . . . . . . . . . . . . . . . .271 Shona L. Halson and Nathan G. Versey Part VII Training Development and Assessment 283 Chapter 23 Long-Term Athlete Development . . . . . . . . . . . . 285 Kristen Dieffenbach Chapter 24 Psychological Strategies for Team Building . . . . . 299 Javier Horcajo and Mikel Zabala Chapter 25 Motivation and Mental Training . . . . . . . . . . . . .313 Jim Taylor and Kate Bennett Chapter 26 Assessing Cycling Fitness . . . . . . . . . . . . . . . . . . 330 James Hopker and Simon Jobson Chapter 27 Designing Training Programs . . . . . . . . . . . . . . . 340 Paul B. Laursen, Daniel J. Plews, and Rodney Siegel Chapter 28 Training Periodization . . . . . . . . . . . . . . . . . . . . 352 Bent R. Rønnestad and Mikel Zabala Chapter 29 Using a Power Meter . . . . . . . . . . . . . . . . . . . . 362 Hunter Allen Chapter 30 Data Management for Cyclists . . . . . . . . . . . . . . .371 Dirk Friel | Contents vii Part VIII Preparing to Race 381 Chapter 31 Off-the-Bike Training . . . . . . . . . . . . . . . . . . . . . 383 Bent R. Rønnestad Chapter 32 Respiratory Training . . . . . . . . . . . . . . . . . . . . . 395 A. William Sheel and Carli M. Peters Chapter 33 Warming Up . . . . . . . . . . . . . . . . . . . . . . . . . . 404 José M. Muyor Chapter 34 Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . .414 José M. Muyor Part IX Racing Your Bike 425 Chapter 35 The Science of Pacing . . . . . . . . . . . . . . . . . . . . 427 Chris R. Abbiss Chapter 36 Road Racing . . . . . . . . . . . . . . . . . . . . . . . . . . .437 Hunter Allen Chapter 37 Mountain Biking . . . . . . . . . . . . . . . . . . . . . . . 445 Howard T. Hurst Chapter 38 Track Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . 456 Chris R. Abbiss and Paolo Menaspà Chapter 39 BMX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 467 Manuel Mateo-March and Cristina Blasco-Lafarga Chapter 40 Ultradistance . . . . . . . . . . . . . . . . . . . . . . . . . . 479 Beat Knechtle and Pantelis Theodoros Nikolaidis References 491 Index 529 About the Editors 543 About the Contributors 544 This page intentionally left blank. Introduction One of the true joys of cycling is the seemingly effortless matching of human and machine. The bicycle is an incredibly effi cient multiplier of human energy, allowing us to go farther and faster than most any other kind of human-powered locomotion. With the human passion for improv- ing technology and also for pushing the envelope, it is only natural that a constant theme of our love affair with cycling has been fi nding ways to make both the machine and ourselves stronger and more effi cient. Some of these improvements, such as improved roads, come from outside the bicycle or rider, but large improvement gains have come about thanks to the continued application of science and engineering to bicycle design and human performance. While the bicycle has retained its traditional diamond shaped overall, even a quick perusal through back issues of magazines shows the enormous changes in bicycle engineering over the past several decades. Bicycles that were once all built from steel are now available in a wide range of materials, from aluminum to titanium and now predominantly carbon fi ber. Yet while these changes have created lighter, stronger, and faster bikes, the critical factor in on-bike performance remains optimizing the fi t of the rider to the bicycle along with improvements in aerodynamics. Advances in biomechani- cal understanding and also the engineering of bike fi t technology has made this process more precise and also more time effi cient, reducing though not completely eliminating the cycles of repeated trial and error. As an endurance sport, cycling remains a sport that requires time and effort. While there remains no substitute for hard work, scientifi c advances in many fi elds related to human physiology have enabled humans to ride faster and farther. For example, improved understanding of how the human system responds to physical activity and training, along with better understanding of individual responses, have allowed coaches to better fi ne-tune training prescription to particular needs and goals. At the same time, improved real time performance tracking technology, notably the popularization of portable heart rate monitors in the 1980s and, more recently, the prolifera- tion of power meters, has enabled the development of fi tness tracking and prediction software. While cycling has a strong technological aspect, it has also tended to be highly conservative, with many of the ideas surrounding training handed down through the generations and largely unchanged from the early 20th century. Indeed, with its historical emphasis on endurance and suffering, new technologies or training ideas are often looked at as being reserved only for the weak and not being worthy of true cyclists. The early Tour de France ix