REACH YOUR PEAK
Boost your performance in the saddle with the latest sports science and tech findings
01 Worth wearing?
Do you swear by your smart watch? This is the technological age, which means most of us are fed data and numbers with every ride and sleep. Manufacturers proclaim these wearables will transform the most casual of cyclists into a peak performer by maximising each and every session, each and every day. Which is all well and good, of course, but have you ever asked yourself, how accurate is this data?
That was the question posed by a team led by Ren-Jay Shei (and featured in the European Journal of
Applied Physiology), who analysed many years’ worth of literature on the subject. It’s a fascinating insight into the efficacy of what many have come to rely on. Here’s what they discovered:
● VO₂ max feature This requires improvement. Data compared five commercially available wristworn devices against respiratory gas analysis and found a mean percentage error of over 10% for the majority of devices. This is our recent experience with the Garmin Fenix 7, which is a training tool that costs over £500. Greater individualisation’s required, say the researchers.
● Heart rate This might not surprise those of you who enjoy the occasional run to complement your bike training (as per Tour riders Primož Roglič, Mike Woods…) but wrist-based readings fluctuate as intensity increases. It’s why heartrate variability readings can also be out, the researchers add. A chest strap is more consistent and more accurate.
● Sleep Again, results were inconsistent, with the researchers citing a 2021 study that stated “unstandardised, undisclosed and often unvalidated data outcomes and algorithms are among the main challenges”.
So not great and a review that left the scientists concluding, “While it’s acknowledged that no technology or device performs perfectly under all circumstances, the breakdown in performance of many wearable devices in certain real-world settings once again begs the question, are they more advanced technology or advanced marketing to the end user?!”
Takeaway Wristbased training tools have their place but may be more useful to gauge progression or regression than delivering accurate, specific metrics.
“IT BEGS THE QUESTION, ARE WEARABLE DEVICES MORE ADVANCED TECHNOLOGY OR ADVANCED MARKETING TO THE END USER?!”
02 Stretch out stiffness
We know we should stretch more. Those who do can enjoy numerous cycling-friendly benefits including a greater range of motion and a lower chance of injury. However, investigations into stretching focus on the muscle-tendon unit (a tendon attaches muscle to bone).
But a new large-scale study in the Journal of Sports Science &
Medicine shone the spotlight on peripheral nerves that lie within the muscle and found that “Peripheral nerve responses to muscle stretching include decreased nerve stiffness and increased pain pressure thresholds.” This is of particular importance for those who’ve broken bones where the bone heals swiftly but the nerve signals pain for years to come.
Takeaway We’ve said it before but even two short stretching sessions a week will pay bike dividends
03 Some like it hot
Recent research in the Journal of
Applied Physiology suggests hot baths have several benefits for cyclists. The University of Oregon team had subjects complete a graded cycle exercise test to determine their fitness. They then exercised for 60mins at 60% of VO₂ peak or were immersed in 40.5°C water for 60mins on separate days. Measurements were made before, during and 60mins post session and included core temperature, heart rate and arterial pressure.
What did they find? “Many of the changes observed during the post-exercise recovery period
that are thought to contribute to long-term beneficial cardiovascular adaptations were also observed during the post hot-water immersion recovery period,” concluded the team, suggesting hot baths are a good way to maintain fitness when injured.
Takeaway Hot baths aren’t just good for recovery but for acclimation purposes, too. Try a 20min hot bath after an indoor session to prep for hot races
04 Keep it simple
Many of us have clicked on Amazon and ordered a foam roller to help relieve post-ride pain. But which to choose? A basic foam model or an all-singing, all-vibrating one at a higher cost? Well, research from Japan suggests that a basic foam roller’s just as effective as a vibration model when it comes to improving a muscle’s range of motion and reducing muscle stiffness. They discovered that both delivered similar benefits after allocating 30 young men to the non-vibration or vibration groups. They then performed three sets of 60sec rolling interventions on their calf muscles twice a week for six weeks.
Takeaway Save money and stick to a traditional foam roller
“RESEARCH SUGGESTS A BASIC FOAM ROLLER’S AS EFFECTIVE AS A VIBRATION MODEL AT REDUCING MUSCLE STIFFNESS”