You may see many different cadence styles when watching cycling - Chris Froome high climbing cadence or Tony Martin low grinding time trial cadence – but which is considered the optimal range? The Science: A rider's cadence accounts for 10% energy expenditure when training - denoting a poor (or inefficiency) pedaling style could result in a lot of lost watts. Additionally, energy expenditure is related to cadence, so the higher your cadence generally means more energy expended. However, one study pointed out there is a bracket that is considered the optimum range. When time trialing (a 30 minute TT in this instant) riding with a cadence at 60 rpm and 120 rpm was 3-10% inferior when compared to riding between 80-100 rpm. Although a cadence of 80 rpm was only 1.7% superior to 100 rpm. However, there is an alternative, a cadence of 100 rpm resulted in a higher average energy turn over rate over other cadences. Essentially this means less fatigue is develop because the body is able to provide itself with energy at a more efficiency rate than other cadences. As a result, it is suggested that riding at a cadence of 100 rpm would be best for endurance rides or longer time trials (30 km >). So, how do I improve my cadence/pedalling efficiency? Climbing Efforts: To improve both the strength of the glute muscles and cadence there are two main exercises that can be utilised. The first is riding up a hill in zone 3 or 4 depending on how you feel but, you must remain seated the whole all the way up. This essentially does not allow your leg muscles any relief when riding. Over time increase the intensity you ride up the climb, which in turn forces you to work on your pedaling by when remaining seated. Furthermore, a second workout that is believed to work is low cadence high resistance drills. As these workouts increase testosterone, which increases VO2 max. Ride a climb with a minimum grade of 3% and ride up the climb with a cadence range between 55-65 rpm as hard as you can go - use the descent as recovery - repeat x 4-10. Over time both pedaling efficiency and muscular endurance will improve. High Cadence Drills: Although high cadence drills have actually been shown to have a negative impact on performance (due to the lack of resistance which does not causes enough stress on the body for necessary adaptations to be made). This exercise is only used for active recovery style workouts. Complete as follows after 10-15 minutes warm up: 60 seconds @ 75-80% : 150-160 rpm 60 seconds @ 70-75% : self selected rpm repeat x 5-10. 5 minutes 70-75% between sets (2-3 sets). Conclusion: Cadence is clearly an important variable to training and it is worth aiming to improve pedalling efficiency. But, overall a cadence between 80-100 rpm is best depending on the length of the ride.

Getting the right amount of sleep is of vital importance, as it is believed human performance is highly dependable on the sleep-wake rhythm. But, how much sleep is the right amount and how can sleep quality be optimised? Science During the first phase of sleep the body produces low frequency waves which results in a synchronised neuronal activity. Throughout this phase, growth hormone is released which stimulates protein synthesis. Resulting in muscle growth and repair, fat burning and bone building - three key factor contributing to the improvement of athletic performance. Importantly, when athletes lose low waves sleep the growth hormone decreases significantly. Furthermore, when sleeping the body experiences REM (Rapid Eye Movement) sleep - high frequency waves. Indeed, studies has shown a lack of REM sleep also results in poor memory and motor skills. Continuously, the immune system is negatively impacted 4-6 hours after a bout of exercise. This is known as immunosuppression and adequate sleep hours can reduce the immune systems decline post training. It seems clear that sleep is important but how much is the right amount? Recommendations Typically people need 8 hours sleep per night to maintain good health. However, studies have shown extending sleep can enhance performance in athletes. One study pointed out performance (defined as sprint speed) increased by 4% when sleep was extended to 10 hours per night (subjects were getting between 6-9 hours prior to the study) for a 5-7 week period. On the other hand if getting the necessary sleep hours (it seems 10 hours is suitable for athletes) is not practical then consider naps during the day. However, naps are split into two categories, short (15-20 minutes) and long (30-60 minutes). A short nap results in poorer long term cognitive function (decision making) but better short term function. Whereas long naps have the opposite effect and is believed to engage the brain in REM sleep. Additionally, one study found hour long naps were beneficial when supplementing athletes’ night-time sleep. As a consequence it would seem a long term nap is the ideal strategy to ensure better sleep quality and performance. Moveover, to further increase sleep quality consider de-stimulating the brain 45-60 minutes before going to bed. During this period avoid electronics and social media. Completing flexibility work at night is also beneficial as the muscles are more relaxed. Lastly, wake up and go to sleep at the same time every day. As this increasing the efficiency of the body's sleep-wake cycle - including hormone production. References: Mah, C., Mah, K., Kezirian, E. and Dement, W. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep, 34(7), pp.943-950. Bird, S. (2013). Sleep, Recovery, and Athletic Performance. Strength and Conditioning Journal, 35(5), pp.43-47. Lastella, M., Lovell, G. and Sargent, C. (2012). Athletes' precompetitive sleep behaviour and its relationship with subsequent precompetitive mood and performance. European Journal of Sport Science, 14(sup1), pp.S123-S130. Reilly, T. and Edwards, B. (2007). Altered sleep–wake cycles and physical performance in athletes. Physiology & Behavior, 90(2-3), pp.274-284. Romyn, G., Lastella, M., Miller, D., Versey, N., Roach, G. and Sargent, C. (2018). Daytime naps can be used to supplement night-time sleep in athletes. Chronobiology International, 35(6), pp.865-868.

Well done to a BCA triathlete for achieving his personal best at Laybourne. This PB (off over 2 minutes!) demonstrates excellently the hard work that has been put in to training. BCA plans each training session meticulously around the demands of the priority competition, target time and athletes current fitness level is proving a great way of planning. The progress is building perfectly towards the athletes target event, Brighton - Sprint Triathlon in September. Keep up the good work! Previously time - 17 July 2019 - 38:45 Swim | 14:22 T1 | 1:24 Run | 22:59 New time (PB) - 14 August 2019 - 36:01 Swim | 13:27 T1 | 1:13 Run | 21:19 Get in touch if you are keen to improve or just want to get fitter!

BCA have expanded its pre-built training programs and for a limited time only is offering FREE training workouts PLUS, 25% off some of the available programs. Use the coupon code BCA25 to get your discounted training program. Hurry as offer ends soon! Link: https://www.trainingpeaks.com/my-training-plans/BCA Keep checking the BCA blog as more content about how to improve performance is coming soon!

Often athletes can shy away from strength training due to the fear of increasing fatigue excessively. But could this be a pivotal aspect to your training program that’s missing? The Science: It is considered by current literature that strength training can increase endurance performance. One study conducted by Rønnestad et al (2013) suggested the improved endurance performance causes a delayed activation of less type II muscle fibers. Signifying, a better efficiency and conversion of fast-twitch fibers to more fatigue-resistant fibers. Conclusively, Rønnestad et al (2013) also determined power output at VO2max increases. Furthermore, Hickson et al (1988) address the physiological mechanisms and justifies the above by stating strength training three times a week increases time till exhaustion, while also affirming short term, endurance is similarly benefited. How? Joe Friel recommends in ‘The Cyclists Training Bible’ reps to percentage of 1 Rep Max (1RM) ratio, which follows the below pattern: Reps - Factor (% of 1RM) 4 - .900 5 - .875 6 - .850 7 - .825 8 - .800 9 - .775 10 - .750 Furthermore, when planning your exercises, you should consider two main types of contraction, hypertrophy and explosive movements. Hypertrophy is typically more suited to building muscle mass, stability and getting used to movements. Plus, hypertrophy training has a speed of contraction of 3 seconds concentric contraction and 3 eccentric contraction. Whereas explosive contractions are generally with a higher weight load but lower in reps, and best for building strength and activation. Along with, a speed of contraction of 2 seconds concentric contraction and 1 eccentric contraction. Example: During winter strength training can be as high as 3 times a week, while during the season its typically best to keep to 1-2 times a week. Below is an example of a gym workout BCA gives to their athletes. WO: - Plank ------------------------ 35 s x 4 - Goblin Squat ------------- 6 r x 4 - E - Bulgarian squats ------- 10 r x 4 - H - Leg Lifts -------------------- 12 r x 3 - H - Mountain Climbers ------ 30 s x 3 - E - Press Ups ------------------- 10 r x 3 - H YouTube: BCA is excited to lunch its new YouTube Channel with helpful training tips and exercises. Check out the link below to see how you can do strength training at home. (Coming Soon) References Hickson, R., Dvorak, B., Gorostiaga, E., Kurowski, T. and Foster, C. (1988). Potential for strength and endurance training to amplify endurance performance. Journal of Applied Physiology, 65(5), pp.2285-2290. Rønnestad, B. and Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), pp.603-612. Friel, J. (2018). The Cyclist's Training Bible. 5th ed. Boulder: Velopress. YouTube. (2019). How to: climbing strength exercises for cyclists. [online] Available at: https://www.youtube.com/watch?v=8ic0URFZrzw [Accessed 30 Aug. 2019].

At the beginning of July BCA was approached by actor James Melville who wanted to complete a Sprint Triathlon (750m Swim, 20km Bike, 5km Run) before the end of the Summer. After the consultation we agreed on a target time within the 1 hour 10 minutes bracket at the Brighton and Hove Triathlon in September. Considering James had no earlier experience in triathlon, had not exercised in months prior to summer plus, only 76 days to prepare for Brighton, this was a big task. However, James was showing excellent signs of improvement throughout the summer with a PB at Leybourne lakes triathlon, placing 7th out of 28, with only a month before Brighton. To plan for James’s training, BCA took into account the demands of the event, his current fitness, his target time and his available time to train. His progress continued all the way to Brighton which showed in the swim were he put out his fastest ever time of 0:12:40. A strong effort sustained during the bike, which set up James perfectly for the final run which he attained a PB of 0:20:30. He secured his target time (1:10:21) plus, finished 3rd in his category. James enjoyed his experience so much he is aiming for another PB next season. If you are inspired by this success story then please get in touch, BCA is happy to help anyone! Official Times: 1:10:21 - 34/345 (overall placing) Swim: 0:12:40 T1: 0:01:35 Bike: 0:34:12 T2: 0:01:24 Run: 0:20:30 Check out the results in the link below: https://www.brightonandhovetriathlon.com/results-2019

Actor James Melville who has appeared in films such as A Monster Calls and The Favorite staring Emma Stone has celebrated a successful period at Breakaway Coaching and Analytics. BCA: How did you get into triathlon? James Melville: I wanted to do a sport that wasn’t technical, just fitness. Not too long and not too short of an event and to not be monotonous. Since triathlon has three events in one and isn’t short like decathlon, it was the perfect event. You are also an Actor, that must mean you have a busy schedule. Sometimes it can be tight, but BCA is able to adjust my training in accordance to any short notice auditions, which happens a lot. What made you chose BCA? It gave detailed analysis on why I had the output I did and gave insight that I couldn’t get elsewhere. There was a reason for every session and the way it was conducted, that knowledge made you know it was all worth while. This was much more trustworthy as opposed to trusting someone who didn’t me as much depth in their advice and training. What advice would you offer to someone looking for a coach? Go to the BCA website and contact them, let them know what you want to achieve and start a dialogue, they’ll take it from there. Looking forward to next year, what are your goals? Winning my category in Brighton and getting under 1 hour and 2 minutes. Instagram: https://www.instagram.com/james.wh.melville20/ IMDb: https://www.imdb.com/name/nm6866984/

It is well know beetroot juice can enhance performance but why and how to use it to best effect? The Science: Beetroot contains 250mg per 100g of Nitric Oxide (Hord, 2008) which is a vasodilator. Vasodilation causes the lumen (the area were blood flows) of the blood vessels to expand. This is of benefit as it increases the blood flow of oxygenated blood to the working muscles. In addition the increased blood flow increases stroke volume (amount of blood pumped in one beat of the heart) consequently this decreases heart rate therefore making the body more efficient. Who? Research has demonstrated that beetroot does not always help performance. Studies show that the intake of beetroot before anaerobic exercise (sprinting) has no impact on performance. However there is evidence to suggest that during aerobic or sub-maximal exercise (endurance) beetroot can lower oxygen consumption. This is good as it means breathing and heart rate does not need to work as hard for the same result. Partially due to the increased blood flow beetroot causes as mentioned earlier. When? Beetroot juice is considered a ‘medium’ on the Glycemic Index. Meaning the body will not metabolise beetroot quickly. It has therefore been suggested by Jones (2014) and Webb (2008) that consumption is best 2-3 hours prior to exercise for optimum benefit. References Hord, N., Tang, Y. and Bryan, N. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American Journal of Clinical Nutrition, 90(1), pp.1-10. Webb, A., Patel, N., Loukogeorgakis, S., Okorie, M., Aboud, Z., Misra, S., Rashid, R., Miall, P., Deanfield, J., Benjamin, N., MacAllister, R., Hobbs, A. and Ahluwalia, A. (2008). Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite. Hypertension, 51(3), pp.784-790. Jones, A. (2014). Dietary Nitrate Supplementation and Exercise Performance. Sports Medicine, 44(S1), pp.35-45.