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Power Profile Analysis for Cyclists

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Cameron Carver
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15 views6 pages

Power Profile Analysis for Cyclists

Uploaded by

Cameron Carver
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Power

Profile
Examples

1
Introduction
This document is designed to support the Cycling Physiology and Training
Science Guide by providing some example power profiles and comments about
how the data could be interpreted. As mentioned in Chapter 5 of the guide,
5-second, 1-minute, 5-minute and 20-minute tests can be used to
approximately represent neuromuscular power, anaerobic capacity/stamina,
aerobic capacity and lactate threshold power.

It should be recognised, however, that power generated over each of these


durations is not solely dependent upon the physiological variable it’s
intended to capture. For example, over the 1-minute effort, 40-45% of
energy will be generated aerobically rather than anaerobically (Allen &
Coggan, 2010). This can make interpretation of power profiles (and
particularly changes in profiles) quite hard, and it should be appreciated
that there will probably always be a range of possible interpretations.
Therefore, any interpretation based on power profile data should ideally be
interpreted alongside other testing data and in the context of the training
that you’ve recently been doing and your own subjective perceptions of your
strengths and weaknesses.

Power profile testing is certainly not precise or nuanced enough to give


you detailed information on your strengths and limiters (e.g. to help you
decide whether you’re more suited to criteriums or stage racing). However,
it can tell you broadly where you tend to be stronger or weaker.

2
Interpreting Profile Data: Training Recommendations
The figure below shows some example power profiles.

a) All-Rounder
Profile (a) may represent an ‘all-rounder’ who is similarly strong across
all tested durations. This profile might be suited to someone looking to
race well as a GC contender in a stage race, or do well in disciplines
spanning both longer and shorter durations (e.g. time trials, and
Sportives).

This profile might also reflect an athlete who is naturally strong


anaerobically, but who has spent a lot of time working on their aerobic
fitness. This athlete might be working towards achieving a profile closer
to that shown in (b), but due to their genetic makeup, profile (a) might be
a more realistic goal.

b) Endurance Time Triallist


Profile (b) is a profile that may be best-suited to an endurance cyclist
competing in longer steady-state events such as time trials, Gran Fondos or
Sportives (depending on the course profile). Here, the 5 and 20 minute
powers appear notably stronger than the 1 minute and 5 second powers. This

3
likely indicates that aerobic capacity is strong, and that the lactate
threshold is relatively high (i.e. a high ‘fractional utilisation’). As
discussed in Chapter 3, these factors are the key determinants of
performance in endurance cycling, and therefore will ideally be high.

Athletes competing in more punchy endurance disciplines, such as


criteriums, cyclocross and cross-country MTB may want a profile that’s
somewhere between (a) and (b), where the 20 minute power (reflective of
lactate threshold) is slightly lower in order that the 1 minute power
(reflective of anaerobic capacity) can be a little higher.

c) Track Sprinter/Hill-Climb Specialist


Profile (c) is often best suited to a track sprinter or a hill climb
specialist competing over durations of several minutes. As we discussed in
previous chapters, the ability to sustain an anaerobic effort is dependent
upon the rate at which lactate can be cleared. For cyclists competing in
these types of disciplines, it’s therefore important that both anaerobic
and aerobic capacity are high. This is reflected in this instance by the
apparently high 1 and 5 minute powers.

Having a good neuromuscular power (i.e. ability to activate the Type IIx,
high-power muscle fibres) is also often important in these disciplines, as
reflected by the high 5 second power.

The high anaerobic capacity in these athletes comes at the expense of a


lower lactate threshold, and thus 20-minute power. However, that’s not a
problem, given the lactate threshold power is of relatively minor
importance in these types of discipline.

d) Typical New Cyclist


Finally, profile (d) may be typical of someone that’s new to cycling, or
someone who has been following a high-intensity, indoor training program,
which often prioritise high-intensity work, at the expense of low-intensity
volume.

Here, the anaerobic system appears to be well-developed (high 1 minute


power) relative to the aerobic system (low 5 and 20 minute powers).

4
Neuromuscular power can be varied in these types of athletes, depending on
whether any sprint training has been completed in the recent past.

Implications for training


Understanding the type of power profile you ideally want for your chosen
discipline is the first step to understanding what kind of training you
might benefit from doing.

Someone with profile (d), but who wants to do well in Sportives, will want
to move their profile closer to (b), and thus should focus on developing
their aerobic fitness, including sessions that will work on improving the
aerobic capacity, reducing lactate production, and improving lactate
clearance. This should see an upwards shift in 5 and 20 minute powers.

Someone with profile (a) could move their profile closer to (c) by
incorporating more anaerobic and sprint training, with efforts spanning 5-
seconds to 2-minutes. They may also benefit from reducing any training that
tends to reduce glycolysis and promote fat oxidation – particularly fasted
training.

One useful thing to consider, if you’re looking to develop your aerobic


fitness, is where your 20-minute power sits relative to your 5-minute
power. This can give you an approximate idea of your fractional utilisation
(i.e. where your lactate threshold sits relative to your aerobic capacity).
If 20-minute power stronger than your 5-minute power (in a relative
sense!), then you probably have a high fractional utilisation, and your
aerobic capacity is likely limiting any further improvements in your
lactate threshold. This might suggest that training should prioritise
developing your aerobic capacity, in order to ‘make space’ for further
improvements in your lactate threshold.

On the other side, if your 20-minute power is quite low relative to your 5-
minute power (and particularly if your 1-minute power is also quite high)
this may suggest your fractional utilisation is quite low. In order to
become stronger in endurance disciplines, you’ll likely benefit from
focussing on training to reduce the contribution from the anaerobic energy

5
system, and increase your ability to use fats for fuel. This could include
long, low-intensity fasted rides; low-cadence Zone 3C intervals, completed
in a fasted state, and intervals near the lactate threshold, which work on
improving lactate shuttling.

Common questions

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Track sprinters typically have power profiles indicating high neuromuscular power and strong anaerobic capacity, as seen in high 5-second and 1-minute powers. This suggests the need for quick bursts of intense efforts and rapid lactate clearance. In contrast, endurance time trialists have higher 5 and 20-minute powers, reflecting stronger aerobic capacity and lactate threshold, suitable for maintaining steady-state efforts over longer durations. Consequently, sprinters prioritize training that enhances short-duration power and anaerobic capacity, while time trialists focus on improving endurance and aerobic efficiencies .

Power profile data allows a cyclist to understand areas of strength and weakness relative to the physiological demands of endurance events. If the power profile indicates strong aerobic capacity and high lactate threshold, evidenced by strong 5 and 20-minute powers, the cyclist is well-suited for endurance events. However, if the profile shows relatively high anaerobic capacity but low aerobic markers, the cyclist should focus on developing their aerobic fitness. Training can involve working on improving aerobic capacity and lactate clearance, shifting the power profile towards longer durations and higher fractional utilisation, thus making them more competitive in endurance events .

A cyclist preparing for criterium races should aim for a power profile that bridges between endurance and anaerobic power. This implies achieving a balance where the 20-minute power, indicative of lactate threshold, is slightly lower than pure endurance athletes, while the 1-minute power needed for short, intense race segments is elevated. This profile allows for repeated high-intensity efforts with enough endurance to sustain performance over the race duration .

Interpreting cycling power profiles in isolation can be misleading as they do not capture the full complexity of an athlete's physiological capabilities, such as recovery ability, mental resilience, or tactical skills. Power profiles alone may not adequately reflect environmental conditions, recent training history, or nutritional status, which can all influence performance. Therefore, integrating power profiles with subjective perceptions, physiological testing, and an understanding of specific race demands is essential for reliable insights and training adaptations .

Fractional utilisation is the ratio of lactate threshold power to aerobic capacity. High fractional utilisation, where 20-minute power exceeds or is close to 5-minute power, suggests the aerobic system is maximized, indicating a need to increase overall aerobic capacity. Conversely, lower fractional utilisation suggests enhancing lactate threshold relative to aerobic power. This balance informs training focus: maximizing aerobic efficiency and lactate threshold development for endurance events or bolstering anaerobic potential for shorter races .

A typical new cyclist's profile, characterized by higher 1-minute power and relatively lower 5 and 20-minute powers, indicates a well-developed anaerobic system and less developed aerobic capacity. To excel in Sportives, which are endurance-oriented, it's crucial to enhance aerobic capacity to sustain longer efforts efficiently. This involves training that includes improving lactate threshold and aerobic endurance, shifting the power profile towards longer duration performance .

A high 5-minute power relative to 20-minute power suggests that the cyclist has good anaerobic capacity but potentially lower aerobic capacity and fractional utilisation. This indicates that their training might need to focus on reducing reliance on the anaerobic system and enhancing aerobic development. Training strategies may include long, low-intensity rides and intervals near the lactate threshold to improve efficiency in using fats as fuel and increasing lactate shuttling .

Neuromuscular power is crucial for disciplines requiring explosive strength and rapid accelerations, such as track sprints or criterium sprints. It involves fast-twitch muscle fiber recruitment, requiring short, high-intensity efforts. Training involves integrating plyometrics, short sprints, and resistance exercises to enhance motor unit recruitment and explosive muscle contractions. Targeted neuromuscular workouts increase the capacity for burst power, aiding performance when quick changes in speed and power are necessary .

To transition from a generalist to a track sprinter profile, a cyclist should emphasize developing anaerobic and neuromuscular power. Training might include high-intensity interval sessions focused on short bursts (5-seconds to 2-minutes) to enhance Type IIx muscle fiber activation and glycolytic efficiency. Sprint-specific drills, explosive starts, and possibly reducing endurance-focused sessions that lower glycolytic reliance will also be beneficial. An anaerobically geared diet and recovery protocols reinforcing fast recovery after bursts may complement this shift .

A cyclist with high 1-minute power should undertake training to enhance their aerobic base and increase endurance capability for long-distance events. This involves reducing anaerobic dependency by focusing on longer, lower-intensity rides to improve fat oxidation, introducing tempo rides to boost steady-state aerobic capacity, and high-volume, moderate-intensity efforts to enhance lactate threshold and tolerance, enabling longer sustained performance .

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