bcapostagno

We use a sub-maximal test to monitor training adaptation and one of the key performance measures in the test is heart rate recovery. We are unsure how heart rate recovery is affected during the menstrual cycle. As a result we are focusing only on males for this particular study.

Hi guys We still have some spots available if you are keen to get involved. Cheers Ben

Hi guys We still have some spots available if you are keen to get involved. Cheers Ben

Hi guys We still have some spots available if you are keen to get involved. Cheers Ben

Hi guys We still have spots available if you are keen to get involved. Cheers Ben

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well-trained cyclists as they prepare for the 2013 Cape Epic INCLUDES FIVE FREE VO2 MAX TESTS What type of subjects are we looking for? ­ 30 injury free and healthy male cyclists between age 18 and 45 ­ Cyclists who have entered the 2013 Cape Epic ­ Cyclists who will also ride other races (e.g. Attakwas or Tulbagh Ultramarathons) ­ Cyclists who are in the possession of functioning heart rate monitors ­ Cyclists who are in the possession of a functioning road bike What will be required of you? ­ Five VO2 max tests ­ Keeping a daily log of ALL your training ­ Sleeping 3 nights a week with a heart rate monitor on in order to measure heart rate variability ­ Perform a sub-maximal cycle test once a week at the Sports Science Institute of South Africa, Boundary Road, Newlands ­ You will NOT be required to do anything during the races What are the benefits? ­ Full analysis of your performance tests and training advice, if you require it ­ An opportunity to monitor how you are adapting to your training Who is conducting this research? ­ UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Who should I contact? ­ Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 082 562 8419 PLEASE APPLY BEFORE 30 November 2012

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well-trained cyclists as they prepare for the 2013 Cape Epic INCLUDES FIVE FREE VO2 MAX TESTS What type of subjects are we looking for? ­ 30 injury free and healthy male cyclists between age 18 and 45 ­ Cyclists who have entered the 2013 Cape Epic ­ Cyclists who will also ride other races (e.g. Attakwas or Tulbagh Ultramarathons) ­ Cyclists who are in the possession of functioning heart rate monitors ­ Cyclists who are in the possession of a functioning road bike What will be required of you? ­ Five VO2 max tests ­ Keeping a daily log of ALL your training ­ Sleeping 3 nights a week with a heart rate monitor on in order to measure heart rate variability ­ Perform a sub-maximal cycle test once a week at the Sports Science Institute of South Africa, Boundary Road, Newlands ­ You will NOT be required to do anything during the races What are the benefits? ­ Full analysis of your performance tests and training advice, if you require it ­ An opportunity to monitor how you are adapting to your training Who is conducting this research? ­ UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Who should I contact? ­ Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 082 562 8419 PLEASE APPLY BEFORE 30 November 2012

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well-trained cyclists as they prepare for the 2013 Cape Epic INCLUDES FIVE FREE VO2 MAX TESTS What type of subjects are we looking for? ­ 30 injury free and healthy male cyclists between age 18 and 45 ­ Cyclists who have entered the 2013 Cape Epic ­ Cyclists who will also ride other races (e.g. Attakwas or Tulbagh Ultramarathons) ­ Cyclists who are in the possession of functioning heart rate monitors ­ Cyclists who are in the possession of a functioning road bike What will be required of you? ­ Five VO2 max tests ­ Keeping a daily log of ALL your training ­ Sleeping 3 nights a week with a heart rate monitor on in order to measure heart rate variability ­ Perform a sub-maximal cycle test once a week at the Sports Science Institute of South Africa, Boundary Road, Newlands, Cape Town ­ You will NOT be required to do anything during the races What are the benefits? ­ Full analysis of your performance tests and training advice, if you require it ­ An opportunity to monitor how you are adapting to your training Who is conducting this research? ­ UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Who should I contact? ­ Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 082 562 8419 PLEASE APPLY BEFORE 30 November 2012

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well trained cyclists as they change their weekly training load INCLUDES FOUR FREE VO2 MAX TESTS AND A FREE PERSONALISED TRAINING PROGRAM What type of subjects are we looking for?  30 injury free and healthy male cyclists between age 18 and 45  Cyclists who are in the possession of functioning heart rate monitors What will be required of you?  Four VO2 max tests and four 40 km TT  Keeping a daily log of all your training and complete an online questionnaire daily  Sleeping 4 nights a week with a heart rate monitor on in order to measure heart rate variability  Follow a strict training program for 8 weeks  You MAY continue with your racing What are the benefits?  Full analysis of your performance tests  An opportunity to monitor how you are adapting to your training Who is conducting this research?  UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Who should I contact?  Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 021 650 4572 or 082 562 8419

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well trained cyclists as they change their weekly training load INCLUDES FOUR FREE VO2 MAX TESTS AND A FREE PERSONALISED TRAINING PROGRAM What type of subjects are we looking for? 30 injury free and healthy male cyclists between age 18 and 45 Cyclists who are in the possession of functioning heart rate monitors What will be required of you? Four VO2 max tests and four 40 km TT Keeping a daily log of all your training and complete an online questionnaire daily Sleeping 4 nights a week with a heart rate monitor on in order to measure heart rate variability Follow a strict training program for 8 weeks You MAY continue with your racing What are the benefits? Full analysis of your performance tests An opportunity to monitor how you are adapting to your training Who is conducting this research? UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Who should I contact? Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 021 650 4572 or 082 562 8419

Hi Slowbee We would like the volunteers to wear a heart rate strap when they sleep to determine heart rate variability. We only need four hours of data, so you can sleep however long you want. Kind regards Ben

Hi Wannabe We conduct the tests in our labs at the Sports Science Insitute of South Africa in Newlands, Cape Town. Feel free to email me on Benoit.Capostagno@uct.ac.za if you want more information. Cheers Ben

Hi BikeMonster Well you design the program. We just change the time and intensity a little. If you would like more information, please email me at Benoit.Capostagno@uct.ac.za Cheers Ben

UCT’s Research Unit for Exercise Science and Sports Medicine Available Spaces for Cyclists We would like to monitor a group of well trained cyclists as they change their weekly training load INCLUDES FOUR FREE VO2 MAX TESTS AND A FREE PERSONALISED TRAINING PROGRAM What type of subjects are we looking for?  30 injury free and healthy male cyclists between age 18 and 45  Cyclists who are in the possession of functioning heart rate monitors What will be required of you?  Four VO2 max tests and four 40 km TT  Keeping a daily log of all your training and complete an online questionnaire daily  Sleeping 4 nights a week with a heart rate monitor on in order to measure heart rate variability  Follow a strict training program for 8 weeks  You MAY continue with your racing What are the benefits?  Full analysis of your performance tests  An opportunity to monitor how you are adapting to your training Who is conducting this research?  UCT/MRC Research Unit for Exercise Science and Sports Medicine At the Sports Science Institute of South Africa, Boundary Rd, Newlands Department of Human Biology, Faculty of Health Science, University of Cape Town Ethical Approval Reference Number 156/2010 Who should I contact?  Ben Capostagno via email: Benoit.Capostagno@uct.ac.za or phone: 021 650 4572 or 082 562 8419 PLEASE APPLY BEFORE November 2010

I think that is the problem. They could be ripping off people who are new to the sport quite badly. R900 + for an LX derailer? That is clearly their strategy.

Hi Everyone. We are still looking for four more riders to take part in this exciting research. please let me know if you are interested.

We still have a few open spots, so if anyone is keen to be part of this original research, please let me know.

Hi SwissVan Thanks for your questions. I will try to answer them as best I can. 1. When we calculate Heart rate training zones we do so using information we get from max tests. These tests allow us to determine metabolic thresholds and this is how we calculate the zones. Using a percentage of maximum HR is probably the next best method. I am not familiar with the Karkavan method. 2. Heart rate recovery should improve in response to most training. It is important that you consider where you are in the training cycle. For example during a particularly heavy week or a few days after when you are a bit fatigued, your heart rate recovery may be less. The most improvements are seen following base training, but in well trained individuals some changes can be seen following high intensity training. It is important to note that it is not something that changes quickly. Acute changes are common, but these are more indicators of training status or fatigue. 3. Gastric emptying is reduced at higher intensities. We recommend consuming a 8-10% carbohydrate solution at about 500 ml per hour. This takes care of your fluid and carbohydrate (60g/hour) needs. At the higher intensities gastric emptying is slowed which can result in discomfort. I am not aware of a specific percentage of max HR or zone where gastric emptying is most efficient. I hope this helps

Hi SeaBee No problem at all. Always happy to discuss research. Your heart rate is controlled by two branches of your autonomic nervous system. These two branches are the sympathetic nervous system and the parasympathetic nervous system. Your sympathetic nervous system is stimulated in times of stress. Exercise is a good example of this. Exercise is a stress to the body. When the sympathetic nervous system is stimulated your heart rate increases. Your parasympathetic nervous system predominates at rest and slows your heart rate. As you become more conditioned your parasympathetic system takes a more active role. For example: Before training if you are cycling at a speed of 30 km/hr and ur HR is 150 bpm. Then you do a few weeks of training and cycling the same road at 30 km/hr and your HR is 135 bpm. This is because your sympathetic response is not as high. In other words your body is experiencing less stress because it has adapted to the training. Your heart rate recovery will increase too. Meaning if you were cycling for 3 minutes at 90% of ur max HR and you stop and keep still for a minute and your heart rate drops from 180 to 150, then your recovery heart rate is 30 beats. After a few weeks of training your heart rate recovery is 40 beats. This again should indicate adaptation. The same can be seen in sleep recordings. If your average heart rate during sleep is lower then it probably means that you have adapted to your training and is a good sign. It is important not to look at these measurements in isolation. For example if you are having a particularly stressful week at work or during training your heart rate will be higher because your sympathetic tone will be higher. Heart rate variability is a bit more complicated and uses complex programms to do the analysis, but measure sympathetic and parasympathetic tone indirectly. apologies for the essay. I hope this helps

Hi SwissVan We are wanting to find relationships between heart rate recovery, heart rate variability and subjective ratings of stress and race performance. If you would like, feel free to email me and I will send you some more information. I understand your concerns regarding the submaximal test. Should the participants struggle with it during the event then we will remove it from the protocol. The last thing we want is to interfere with them in any way during the event. Thank you for showing interest in the study. If we get enough participants and your are at the event this year, please come round. We could then explain things in a bit more detail too and you could see the testing being done if you would like. Cheers

Thanks Woofie, but Dirt Girl is right. Ethical approval is very important when doing research. She was well within her rights to questions it and I take no offence. Compliments of the season to you Warren. I hope your training has been going well mate. Thanks for all your support. I will keep you posted on the study and let you know if there are any other cycling related ones. We can always use quality guys like yourself. Keep well

of course you can Dirt Girl. I wouldn't expect anything else. We have received ethical clearance from the Research Ethics Committee for the Faculty of Health Sciences of the University of Cape Town.

The sleep recordings serve to measure something called heart rate variability, which is the time between each heart beat. This has been used to monitor training adaptations and stress responses in cyclists. Unfortunately Brussel, there is no financial remuneration for participation in the study. However, you will receive 4 free VO2max tests which will allow you to monitor your training and adaptation in preparation for the event. These tests typically cost around R600.

The participants will be have done the submaximal test at least 8 times in the 8 weeks before the event, so they will be familiar with the test by then. It is really a submaximal test, and will have no effect on performance.

The submaximal test is only 15 minutes of cycling. 6 minutes at 60% of max HR, 6 minutes at 80% of max HR and 3 minutes at 90% max HR. The test will not affect anyones performance on the following days stage.