Our service range over the years has grown from strength to strength and we have tried to cover everything needed by the current cyclist. Trained personnel all of whom have a passion for what they do carry out all sessions and they will help you improve fitness, mind set, position or just well being.
During exercise, and in fact even at rest, some lactate is produced as a result of the body's natural metabolism. Lactate is merely a metabolic bi-product that is produced during the breakdown of carbohydrates. As exercise intensity increases, the body switches to a higher percentage of anaerobic metabolism and levels of lactate in the blood also increase. This rise is slow until a certain workload is reached at which lactate removal no longer exceeds lactate production. This point is referred to as 'lactate threshold'. Lactate threshold has been identified in research to be the best predictor of endurance performance. It is possible for an athlete to exceed the lactate threshold level by small amounts and still exercise for a substantial period of time, sometimes 25-30 minutes. However, substantial increases above the lactate threshold will usually shut down the athlete very quickly often in as little as 20-40 seconds. While training may only result in small improvements in VO2max (commonly used as an expression of fitness), it can cause more significant delays in reaching the lactate threshold, meaning that you can cycle at a higher power output before the threshold is reached and therefore improving your competition performance. What are the benefits of testing? Lactate testing is the most accurate way of setting training intensities and tracking changes in aerobic fitness A lactate profile eliminates the guesswork from training programme design Helps an athlete to avoid both over and under training Allow you to train smarter and to use your training time more profitably Improved performance through more targeted training What happens in the test? Testing is conducted on a Watt bike, which is fully adjustable to achieve the same set up as your own bike. The test starts at a low intensity and the power builds in stages until you reach volitional exhaustion. During the test power, heart rate, Rating of Perceived Exertion (RPE) and blood lactate (via a pinprick sample from your earlobe) are all measured. Following the test you will move straight onto a gentle cool down during which lactate will also be measured to monitor your recovery. What will I receive? Full pre testing guidelines with dos and don'ts for the day before and the day of the test Lactate threshold test finishing at your maximum effort to provide HRmax data Comprehensive written report, which will include all, power, HR and lactate data from the test. Information on your lactate threshold. Personalised HR training zones along with training advice on how best to use your heart rate zone information.
The functional Threshold Power Test or FTP test was devised for riders who did not have laboratory conditions to assess their personal training zones. This test is very accurate though not as accurate as blood lactate testing. It does however have advantages regarding comparability to our training plans and the use of Trainer Road software. The test is carried out after a pre protocol warm up with increasing intensity followed by a 20-minute time trial. Once the rider has finished the coach can evaluate the data using a formula to calculate both Power and heart rate zones.
The Power performance test includes 3 main tests and a pedal efficiency test, which provides us with information on peak force and power with deterioration in effort intensity plus left and right power and efficiency. 6 sec peak power test Designed to find the highest peak power over one pedal revolution and peak rpm 30 sec peak power test This is otherwise known as the 'Wingate test' records the average power in each 5 sec interval and calculates the rate of deterioration. 3 min aerobic test Estimates aerobic capacity. Can use to estimate training zones.
Body composition refers primarily to the distribution of muscle and fat in the body and is an essential measure of health and fitness for both athletes and the general population. Power-to-weight ratio is an important factor cycling, with excessive body fat being a disadvantage to performance as well as a risk to health. A body composition assessment is invaluable if: You are trying to lose weight (fat and/or muscle mass) You are trying to gain muscle mass You want to ensure your body composition is optimal for your sporting performance You want to monitor the effects of different types of training or nutritional interventions We use the Skinfold method to assess body composition. This involves using callipers to measure the thickness of skinfolds at 9 points on the body (covering arms, back, abdominal region and legs). Height, weight, 5 girth measurements and 2 breadth measurements are also taken. Measurements are taken by a qualified and experienced sports scientist to ensure accurate and reliable results. Results are presented in an easy to understand report and show the sum of skinfolds (mm) along with your full measurement breakdown. Results can also be converted into a percentage of body fat.
Empower2Perform provides sports psychology services and mental skills training underpinned by sport science principles.
Cognitive and emotional resources are made available to individuals and teams striving to develop and perform in sport. Techniques delivered to the client(s) will help to enhance performance and give clients the competitive edge.
Price upon applicationBook Now
POWERbreathe is an Inspiratory Muscle Trainer, exercising and strengthening the muscles we use to breathe. Inspiratory Muscle Training (IMT) is scientifically proven to benefit patients with respiratory illness and healthy people, including athletes at all levels of competition, including Olympians. Improved inspiratory muscle strength by 31.2% Improved inspiratory muscle endurance by 27.8% Accelerated recovery during repeated sprints by up to 7% Improved cycling time trial performance by 4.6% - equivalent to slashing 3-minutes off a 40k time trial Enabled participants to cycle for 33% longer and with lower sense of effort Increased swimming performance by up to 3.5% Reduced whole body effort during exercise Warmed-up the breathing muscles which normal warm-up routines fail to do Speeded-up lactate clearance more effectively than traditional active recovery strategies Before undertaking the test you will be trained on how to use the monitor correctly. The test will measure your Inspiratory muscle strength and volume. On receiving your results on the day you will also be given a Powerbreathe monitor to keep and practice on with instruction. We will make you an appointment for a re test approximately 6 weeks from your first test and we will assess you improvement level.
At Elitecycling have extensive knowledge in all aspects of cycle sport and triathlon training and racing. We know how to get the absolute best out of you. Whatever type of cyclist you are, we can provide a coaching plan that will help you achieve your goals whether you are a leisure cyclists, triathlete, competitive cyclist looking to improve results or a sportive rider. Each year too many riders find themselves starting their season without clear and defined goals and fitness strategies to succeed. We can help you by creating an achievable training plan that sets out performance benchmarks and will help you build on your goals. As one of our clients, you would receive a program tailored to you and your lifestyle. We do not believe on generic training plans! Every rider is different and by creating a training program that is tailored specifically for you, we ensure that you are in the very best possible shape to achieve their goals.Book Now
If you're having issues with your bike fit or want to avoid future injuries or niggles, we can provide you with a completely personalised bike fitting service. Using Dialled in Motion software combined with over 10 years of bike fitting experience, we will help you become more efficient, more aerodynamic and more comfortable. We also have the benefit of working alongside some of the best sports physiotherapists in London who can provide advice on any specific injuries or physiological issues you have. As we are not a bike shop, we won't use a bike fit to try and sell you a new bike or components you won't need. Our goal is to make your cycling experience as enjoyable as possible. In addition to a full bike fit, we also offer additional saddle fitting services, cleat fitting and footbed analysis.Book Now
Our now infamous TurboBeat group turbo training sessions run throughout the Autumn and Winter and will keep you motivated on the dark nights. No more training on your own in the garage! Each TurboBeat session is led by one of our coaches helping you to work on different aspects of fitness and technique. Polar Flow software displays your heart rate on the big screen so you can work within your own parameters based on your max heart rate and after each session your data including heart rate and calories burnt will be sent via e-mail for your records. Each block of five sessions is progressive to help you build your strength and fitness. All of this is accompanied by exclusive mixes created for TuboBeat by S Dance Live DJs. TurboBeat sessions provide you with the perfect environment to push hard, monitor your progress and have a fantastic time with us. We run open TurboBeat sessions on Tuesday and Thursday nights in Crystal Palace. If you're interested in exclusive sessions for your club or team, get in touch!Book Now
Join us for our coached training camps in the beautiful Costa Blanca region of Spain in 2017. With four camps to chose from between January and April there will be the perfect camp for you. We are partnering with CycloCostaBlanca who will be providing guides but every group will also have an experienced coach helping you to work on your own specific goals. There are a lot of fantastic hills in the area that certainly will test the strongest riders but the elevation is not of the high Alps or Pyrenees so perfect for the time of year. This is why the destination is highly visited by many teams in the Professional peloton. Climbs such as the Col de Rattes, Col de Toudons and Confrides are just a few that you will just have to visit. Our accommodation will be at the Four star Albir playa which have fantastic facilities to enhance your stay even further. Price based on 2 sharing on a half board basis is £649 per person not including flights. This camp is a coached camp not a guided camp so you will be working with at least 1 coach every day.
As the off season is getting closer and with a stronger emphasis on building specific strength and power we are very excited to include our very own strength and conditioning coach to our growing range of specialists. Athletes who wish to improve should certainly be planning a phase of strength and conditioning as part of their cross training towards the new season and we believe that fantastic gains can be made to performance by looking at current biomechanical issues and strengths and weaknesses. Virginia will do an initial consultation and induction so you know what exercises you should be doing but also to assess control and technique. She will also provide plans with ongoing assessments if required.