THE HANS VAN DIJK I RON VAN MEGEN I GUIDO VROEMEN S Meyer & Meyer Premium — Hans van Dijk I Ron van Megen  At Meyer & Meyer we make no compromises to E present the best in sports content. Go for Gold! C THE SECRET OF RUNNING MAXIMUM PERFORMANCE GAINS THROUGH EFFECTIVE POWER METERING R F THE AUTHORS AND TRAINING ANALYSIS  T E E How much power does your human engine have? How much power do you need R O How much power does your human engine have? How much power do you need for  C for cycling in different conditions? How can you optimize your training T E running in different conditions? How can you optimize your training and racing perfor- E S Hans van Dijk is a lifelong runner and and racing performance? How can you use power meters to improve your scientist. After retiring from his mance? How can you use power meters to improve your results? What are the ultimate  results? What are the ultimate limits of human performance? OF H professorship at Delft University of limits of human performance? Technology, he has been studying the laws of The Secret of Cycling answers all of these questions. All factors The Secret of Running answers all of these questions. All factors determining the perfor- T running and cycling, developing new concepts determining the performance in cycling are explained step by step: and models and writing books and columns on mance in running (from 800 meter race to marathon) are explained step by step: train- training, nutrition, body weight, bike weight, wheels, frame, aerobars, running, cycling and other endurance sports. ing, nutrition, body weight, running form, wind, hills, temperature, running gear, power  power meters, wind, hills, temperature, the world hour record and much He has developed the running and cycling meters and much more. Written in a crystal-clear and lively style, this book is a wealth  more. Many graphs, tables and examples from practice make it very easy calculators, enabling the readers to analyze of information for every ambitious runner. This title also contains brand new insights  to understand for the reader. Get 20% fitter, healthier and faster! and calculate their own performances. on how the balance of the power of your human engine and the power requirement  This title also contains brand new insights on how the balance of for running in different conditions determines your performance. It shows how power  the power of your human engine and the power requirement for cycling meters can be used to optimize your training, running economy and race result. This  in different conditions determines your performance. It shows how Ron van Megen is a lifelong runner, engineer book is lavishly illustrated and packed with useful data. Being already a bestseller in  power meters can be used to optimize your training and your race and managing director. He is keen on the Netherlands and Belgium,   result. Being already a bestseller in the Netherlands and Belgium, quantifying his results and on using all The Secret of Cycling can be considered the ultimate textbook for all new technologies, including power meters. The Secret of Running can be  serious cyclists and their coaches. He made many of the photographs in the book. considered the ultimate text- book for all serious runners and  their coaches. G R H U O A N I N D S O V V Guido Vroemen is a cyclist and triathlete and V AN A a sports physician. He is the team doctor and R N O M coach of the Dutch Pro-Continental Cycling D E E IJ Team Roompot-Nederlandse Loterij. He is the M G K E E owner of a Sports Medical and Performance $ 35.00 US  N N Centre and combines this with many training ISBN 978-1-78255-108-9 and coaching activities (several elite cyclists, Ironman triathletes, the Dutch Triathlon Association). His expertise is in ISBN  978-1-78255-109-6 the field of exercise physiology and also in $ 35.00 US training and racing with power meters. www.m-m-sports.com 161122_Secret Of Cycling.indd 1-3 16.12.16 09:44 161209_The Secrets of Cycling.indd 1 16.12.16 09:16 Hunter Allen, Legendary Coach and Co-developer of TrainingPeaks‘ WKO+ software “When Dr. Coggan and I wrote Training and Racing with a Power Meter, there were some very elite coaches that took this information and became experts around the world. The authors of this book are such experts. They used the laws of nature to describe and calculate the performance in running as well as in cycling. This book will help to take your cycling to the next level and the concepts written inside are foundations to creating success.“ Asker Jeukendrup, Sports Nutrition Scientist, Professor of Exercise Science “One of the best books about endurance performance I have ever seen, with an evidence based analytical approach to performance in cycling. The many practical examples make it easy for the reader to understand and apply this to improve their own performance. The breakthrough of power meters is analyzed critically, including the possibilities to increase cycling economy and cycling performance.” Maria Hopman, Professor of Integrative Physiology, Radboud University, Nijmegen “I like the quantitative approach to the physics and physiology of cycling in this book. I feel this is important to understand and improve the performance in sports. I believe this book will help coaches and cyclists as theory and practice are combined in a highly understandable way.” The contents of this book were carefully researched. However, all information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages or damages resulting from this book. 161209_The Secrets of Cycling.indd 2 16.12.16 09:16 HANS VAN DIJK I RON VAN MEGEN I GUIDO VROEMEN F T E R O C E E S H T Meyer & Meyer Sport 161209_The Secrets of Cycling.indd 3 16.12.16 09:16 COnTEnTs British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library The Secret of Cycling Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2017 ISBN 978-1-78255-772-2 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced -including by photo copy, microfilm, or any other means- processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2017 by Meyer & Meyer Sport, Aachen, Germany Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Manila, Maidenhead, New Delhi, Singapore, Sydney, Teheran, Vienna Member of the World Sports Publishers’ Association (WSPA) ISBN 978-1-78255-772-2 E-mail: [email protected] www.m-m-sports.com 161209_The Secrets of Cycling.indd 4 16.12.16 09:16 Contents Contents Why Did We Write This Book? ...............................................................................................................................................8 Part I The Basics of Cycling ...................................................................................................................................14 1. Cycling Is Good for You! ................................................................................................................................................16 2. Cycling Is Fun! .................................................................................................................................................................20 3. Sports Physiology ............................................................................................................................................................24 4. Training Principles...........................................................................................................................................................30 5. Training Plans ...................................................................................................................................................................34 6. Sports Nutrition ...............................................................................................................................................................40 Part II The Physics of Cycling ...............................................................................................................................44 7. Energy..................................................................................................................................................................................46 8. Power....................................................................................................................................................................................50 9. Power Requirements for Sports I ................................................................................................................................54 10. Power Requirements for Sports II ..............................................................................................................................60 11. The Cycling Model ..........................................................................................................................................................66 12. The Cycling Formula and the Standard Conditions ..............................................................................................74 Part III The Power of the Human Engine ...........................................................................................................82 13. The Power–Time Relationship ....................................................................................................................................84 14. The Limits of Human Power ........................................................................................................................................92 15. The VO max ...................................................................................................................................................................100 2 16. The FTP .............................................................................................................................................................................106 17. The Relationship Between FTP and VO max ......................................................................................................110 2 Part IV How Fast Can You Bike? .........................................................................................................................114 18. World-Class Cyclists and Cycling Tourists ..............................................................................................................116 19. The Performance of the Ladies .................................................................................................................................122 20. The Impact of Your FTP ...............................................................................................................................................128 21. The Impact of Time and Distance ...........................................................................................................................132 22. The Impact of Your Age ..............................................................................................................................................136 23. The Performance Index ...............................................................................................................................................142 24. The Impact of Your Body Weight .............................................................................................................................146 5 161209_The Secrets of Cycling.indd 5 03.01.17 13:13 THESECRETOF CONTENTS 25. BMI, BFP and Racing Weight ....................................................................................................................................152 26. How to Lose Body Fat and Gain Fitness ................................................................................................................158 27. The Impact of the Weight of Your Bike ..................................................................................................................164 28. The Impact of Training ................................................................................................................................................168 29. The Impact of Your Heart Rate.................................................................................................................................172 30. Why Should You Train With Power Meters? ..........................................................................................................178 31. Optimizing Your Training With Power Meters ......................................................................................................182 32. How to Determine Your FTP With Power Meters ................................................................................................188 33. How to Analyze the Data of Your Power Meter ..................................................................................................192 34. Power Profile Testing ....................................................................................................................................................198 35. Laboratory Testing ........................................................................................................................................................204 36. Pedaling Efficiency .......................................................................................................................................................212 37. The Impact of Altitude Training ...............................................................................................................................218 38. The Impact of Your Fatigue Resistance .................................................................................................................222 39 The Impact of the Rolling Resistance.....................................................................................................................226 40. The World Speed Record .............................................................................................................................................230 41. The Impact of the Air-Resistance Coefficient ......................................................................................................234 42. The Impact of the Air Pressure .................................................................................................................................240 43. The Impact of Temperature .......................................................................................................................................244 44. The Impact of Altitude ................................................................................................................................................248 45. The World Hour Record ...............................................................................................................................................256 46. The Impact of Bike Position and Bike Design ......................................................................................................264 47. The Impact of Wheel Sucking ...................................................................................................................................272 48. The Impact of the Wind ..............................................................................................................................................278 49. The Impact of the Climbing Resistance .................................................................................................................284 50. How Fast Can You Climb? ..........................................................................................................................................288 51. The Alpe d’Huez ............................................................................................................................................................292 52. How Fast Can You Ride Downhill? ..........................................................................................................................296 54. The Impact of the Mechanical Resistance ............................................................................................................298 54. Gears, Pedaling Rate and Crank Length ...............................................................................................................304 55. Bends, the Track and the Prologue .........................................................................................................................310 56. Accelerations and the Sprint Finish ........................................................................................................................316 57. The Impact of Pace and Race Strategy ..................................................................................................................320 58. Nutrition Before and During the Race ...................................................................................................................326 6 161209_The Secrets of Cycling.indd 6 03.01.17 13:13 CONTENTS 59. The Impact of the Heat ...............................................................................................................................................332 60. The Impact of the Rain, the Wind and the Cold.................................................................................................342 61. How Fast Could You Run, Ice Skate and Climb Stairs? ....................................................................................346 62. The Maximum Power of Sprinters and Ultra-Cyclists ........................................................................................350 Part V The Myths of Cycling ...............................................................................................................................356 63. Nutrition, Supplements and Beet Juice .................................................................................................................358 64. Avoid a Vitamin D Deficiency! .................................................................................................................................364 65. Don’t Take Too Many Pills! ........................................................................................................................................370 66. The Impact of Doping .................................................................................................................................................374 REFERENCES ....................................................................................................................................................378 Credits ...............................................................................................................................................................382 7 161209_The Secrets of Cycling.indd 7 03.01.17 13:14 THESECRETOF WHy DiD WE WriTE THis BOOk? WHY DID WE WRITE THIS BOOK? In theory, there is no difference between theory and practice. In practice, there is! The Success of Our Books on the Dutch Market Our previous Dutch books1,2,3 were an instant success in the running and cycling communities in the Netherlands and Belgium. Apparently many thousands of runners and cyclists share our passion to understand, quantify and optimize the power of our human engine and to calculate and predict our attainable performance in sports. More than 10,000 copies of our books have already been sold in the (relatively small) Dutch market. We get tons of enthusiastic reactions from fans, who call our quantitative approach “a revelation in sports books.” The calculators at our websites www.thesecretofrunning.com and www.thesecretofcycling.com are visited by many thousands of runners and cyclists, who enjoy calculating how they can optimize their performance. How to Get Fitter and Faster We share a lifelong passion for running, cycling and science. The remarkable story of our books starts in 2011 when Hans retired (at the age of 57) from his position as full professor at Delft University of Technology. Hans decided to devote his time to running and studying the science of running to see if he could get fitter and faster. Hans has been a committed runner since 1980, but over the years his race times had declined slowly as shown in the figure below. Obviously, the decline in performance with age will not surprise our readers, but the fact that he got significantly faster after 2011 should! From 2013 onwards he even managed to become a multiple Dutch Masters Champion (M60)! The reasons for this amazing improvement are the topic of our books. You will gain insights into the factors that determine your performance and how you can get fitter and faster. 8 161209_The Secrets of Cycling.indd 8 16.12.16 09:16 WHy DiD WE WriTE THis BOOk? The Quantitative Approach to Sports As scientists, we were not satisfied with the traditional handbooks on running and cycling which are based mostly on the experiences of athletes and coaches. They do describe the factors which influence the performance, but only in a qualitative way. We were interested in hard numbers and formulas that would enable us to calculate the performance exactly. We also wanted to differentiate between scientific proof and the opinions of athletes and coaches, so we have set out to develop science-based models for all factors influencing the running and cycling performance and to test these models with hard data from measurements. Cycling Science: The Laws of Physics and Physiology We have developed a complete cycling model based on the laws of physics and physiology. The figure below illustrates the model, which enables us to calculate the race time exactly. 9 161209_The Secrets of Cycling.indd 9 16.12.16 09:16