Alcohol and sports performance

Many articles found on big websites are promoting low doses of alcohol, including bike portals. We’re talking about drink after bike riding, not during the activity. Every day I meet with the statement of patients “ beer is not alcohol" during my medical practice. As usual, however, we will focus on a few numbers, to prove how drinking alcohol, beer included, impairs performance. Popular bicycling magazine tells :

"For several years, experts recommend all athletes drinking a half liter of beer before bedtime. Professor Manuel Garzon measured the impact of beer on the body of his students. After a workout at the gym, one group drank bottled water, the rest tried a beer with the same amount. It turned out that those who have received a alcohol after exercise, were much less dehydrated than those who drank bottled water. "(Bikeboard.pl)

As it turns out, Garzon never passed scientific review, to publish his work. It never appeared in pubmed. Moreover, there have been many scientific studies documenting the extreme opposite results. I’ve read one of them. It comes from the Journal of Applied Physiology, and measures how the body of trained cyclist behaves after taking small doses of alcohol. This is about 1 beer, creating blood concentration of 0.18 per mille of alcohol in the blood. It turns out that the power that the cyclist is able to maintain a after this drink is lower by 3.9% with compare to the control group. It impairs the performance greatly. We do know that this can’t affect a positive effects on the regeneration of the body also. Drinking beer causes a significant increase in diuresis. Generally one pees more than drinks of beer before. This results in dehydration. If during exercise even minor trauma occurred , alcohol is likely to slow its healing. This effect is closely linked to the increased production of urine (diuresis). It is responsible for vasodilatation in the kidney and also makes damage created by trauma larger.

Beer is also a poor source of carbohydrates, about three times worse than fruit juice. However, alcohol causes an increase in fat mass, mobilizing the esterification of fatty acids. Unfortunately, this involves another unfortunate consequence of drinking beer after exercise, namely the intensity of glycogenolysis, thus weakening the reconstruction of the substrate used during exercise, the glycogen. After each exercise the glycogen mass is reduced, if we facilitate the recreation of it, the very next day we will be stronger and have renewed resources to start exercise again. Unfortunately, alcohol consumption slows this process. Alcohol also shifts the balance of lactate - pyruvate in the direction of the first, increasing acidosis. It works highly catabolic, whether we want to build muscle mass or improve our fitness. 

As a GP, I should discourage frequent drinking of alcohol (also a beer!) after exercise, even in small quantities. For rehydration use isotonic fluids, fruit juices, or even mineral water, when the exercise is not very long. Recommendations of beer is not consistent with medical knowledge. 

How should I ride the bike, to ride it well ? Cadence, power generated and the riding technique.

                Usually when I get on my bike, I tend to just ride, without wondering of the technique like gear ratio or position etc.. Perhaps the body adjusts itself and its optimum can be relied on natural law. But the local optimum found by the body by trial and error is not necessarily a global optimum. The task of finding such points belong to doctors and physicists. Their academic achievements translate into sporting achievements of their clients .

                Initially, it is worth mentioning that from the standpoint of physics, work is force (F) multiplied by the displacement (S), while the power is work (W) divided by time, ie the product of force and velocity (V).

P = W / t = F * S / t = F * V

                Pedaling cadence must be optimal if it is too low or too high, the muscles will function with large losses, which means severe fatigue and low speed! As can be seen for longer crank arms, pedaling frequency should be lower than for shorterones (the product of angular velocity  and radius should remain constant).

                In the past, Hill dealt with experiments on muscle contraction. In practice, Hill's muscle model does not reflect the 100% real muscle, nor contractions are not perfectly isotonic. From this experience, however, comes a crucial and practical application. Muscles are most effective when working  at a load equal to about 30% of maximum force generated.  

Linear velocity  of muscle contractions is the product of the angular velocity (omega) and the length of an crank arm (radius, r), thus :

 P = F * omega * r = M * omega

                The cross product of crank arm position and force delivered to the pedal is torque (M). Simplifying we can just multiply force acting effectively ( 90* to the current crank position) by length of crank arm which is radius (r).  The notation is often used in mechanical engineering. Depending on the position of leg, defined by an angle, effective force has a different value and it’s delivered by different muscle groups.

                On the first picture one can see 3 reference curves. The red curve represents the power generated in the short term. And here you can see, the maximum force falls to the low frequency of pedaling. However, this type of movement is far from optimal. As mentioned above, we try to find not the highest generated force, but power instead, and not the short term, but long term power, associated with optimal movement pattern.

                 Practical conclusion? Do not choose low cadence, this causes inefficient muscle operation, rapid fatigue, and damage to cartilage and ligamentous elements, increased sensitivity to the incorrect angle of spinning legs while pedaling. The problem of maintaining high cadence is not in the muscle itself, but in the mind, that must be properly trained to generate correct movement pattern. As seen in other curves - white and yellow, professional cyclists generate the greatest long-term power, with high pedaling cadence.  

By generated long-term power, I  mean power generated during  aerobic work, for time greatest than  21 minutes. As can be seen, for very slow rotation, the values of power are low. It is associated with physiological feature of the blood vessels to collapse under pressure from the outside. Ischemic muscle, quickly ceases to generate power efficiently, accumulate in the lactate, decreasing the pH (acidosis). Increasing the frequency of rotation improves circulation by usage of muscle pump and muscle can longer perform high power generation. Unfortunately there may be an additional load on the cardio – vascular system due to peripheral resistance decrease, as more blood flows through the muscles and we can feel shortness of breath. We probably will note higher pulse rate to maintain perfusion pressure.

                On the second graph I drew a curve of power generated against  the amount of crank revolutions per minute (rpm - revolutions per minute). The maximum force generated for a long time falls for a much lower term - about 50 to 100 per minute, then rapidly decreases. Scientists say the optimum is to ride a 100-120 RPM, and some riders prefer the even moments to 150RPM. Power, is the product of force and speed, this means that the maximum power falls to a higher cadence than the maximum strength.

Last graph takes into account the power dependence on speed. We know that for each of the gears, for a given cadence, it translates into speed of the bicycle ride. One should choose the gear, to maintain steady and comfortable cadence, independent of bike speed. If road gets steep, the wind starts to blow, we get tired, gear ratio should be reduced so as to always operate at maximum limit our effectiveness, and steady pedaling rate. 

 The summary of this piece of my work, you may quote from the blog http://michaelsleen.blogspot.com:

"If your legs hurt more than your Lungs, Increase cadence. If your Lungs hurt more than your legs, use lower cadence. “

Altitude training.

Mountain camp in Zakopane, Poland

                One can hear a growing number of news about beneficial effects of altitude training. Athletes sometimes even do a break in one or series of competitions to spend several weeks in the mountains. In today's world with so tight sport competition, this must be meaningful. 

Natural question, why is that so ? 

                The whole story begins, as always, with basic sciences. This time with physics. Quite intuitively, we can assume that at high altitude there is less oxygen. But the percentage through, is quite the same as in the lowlands (about 21%). The difference lies in the pressure of the gas mixture. The lower the pressure of gas mixture, the lower partial pressure of each gas in this mixture there is, including oxygen. A lower pressure results in a smaller gradient, which drives the oxygen exchange in the lungs. This means that oxygen moves more slowly into the blood. The whole problem gets complicated, because of the shape of the curve representing saturation of hemoglobin as a function of O2 partial pressure in the air. One should remember, that very little oxygen is dissolved in plasma, and must have its own specific carrier, which is hemoglobin (Hb). 

                Higher concentration of carrier (Hb) increases the oxygen capacity of blood, the amount of oxygen that is located in a unit volume of blood. Oxygen supply of tissues in resultant volume is cardiac output, blood oxygen capacity and frequency of breaths, not complicating matters by going further in the regulation of hormonal, nervous, etc. But you can say that the respiratory rate should be synchronized with the cardiac output, enough to ensure optimal oxygenation blood flowing through the lungs. 

Let us write: Oxygen supply is equal to pulse rate times [Hb] times k, where k is a factor. 

                Below 3500 m it can be considered that the decrease of pressure is linear and equal to 1hPa per every 10m up. The total effort on the heights, is associated with additional losses like effort of breathing and maintaining a high pulse, because the power needed to sustain life processes increases with altitude faster than indicated by the graph of oxygen partial pressure. 

This is an important clue to choose the optimal altitude at which we want to train to achieve something. The lower limit is about 1800 m above sea-level The upper limit is often referred to 3500 m above sea-level Some athletes prefer a mixed methods training at altitude, referred to "live high, train low". This is not the only right way, in fact one can meet the extreme opposite approach. 

                Every training camp in the mountains, should last no sorter than 3 weeks, because acclimation can take up to 10 days. The initial weeks should not be associated with great effort, because adaptive changes occur in the body. Often during the first 3 days, hematocrit increases significantly, but there is no polycythemia associated with an increase number of erythrocytes, but with a plasma volume decrease. There is the risk of thrombophlebitis (vein inflammation) , connected usually with a long journey in a seated position. 

The body can induce rapid and deep breath, as a reaction to the drop in oxygen partial pressure, leading to an excessive drop in carbon dioxide partial pressure and respiratory alkalosis. Compensation is the removal of metabolic bicarbonate and thus decrease the buffer plasma capacity. Hypocapnia (CO2 reduction), causes cerebral vasoconstriction. In practice, this means that persistent pain, dizziness, nausea, eating disorders, further decrease in exercise tolerance lasting consecutive days can show up.  

                After the initial few days of relative calmness, walking, light jogging, comes the time to increase exercise intensity. Acclimated organism performs certain changes, leading to increase the concentration of EPO in the blood, reticulocytes begin to emerge - a young red blood cells from the bone marrow indicating increase the pace of development and differentiation of red cell line. 

                There is a growing density of capillaries inside the muscles, which increases the total cross section vessel area and decreases vascular peripheral resistance. Unfortunately, one can observe decreasing density of mitochondria and glycogen level rise. Muscles adapt to glycolysis. There is a growing concentration of lactate. It is the direct reason why, after returning to the lowlands of performance may not be better than before departure. It takes about 2-3 weeks, to restore mitochondrial density. The muscles should regain the ability to use the newly developed red blood cells and the ability to carry oxygen. In addition, blood buffer capacity is recovered and even exceeded and lactate concentration accepted by the organism are much higher. 

                But do not be afraid of those few weeks, because the lifetime of erythrocytes in normal conditions is about 100 - 120 days. Moreover, at this time renewal may still be fast and the maximum number of red cells can be recorded even several weeks after returning from a mountain camp. 

                Some sports doctors believe that the philosophy of "live high, train low", mentioned earlier, enables a faster performance return after returning at the sea level, without impairing the growth of blood oxygen capacity. Special attention should be given to nutrition, taking into account the need for iron, folic acid and vitamin B12. You can even consider supplementation, taking into account the individual eating habits. 

Bibliography: 

1st Will Peveler, The Complete Book of Road Cycling & Racing 

2nd Knuttgen, Conconi, Handbook of Sports Medicine and Science Road Cycling 

Differences in cycling biomechanics among the best cyclists.

Armstrong in yellow jersey during
Tour de France and Basso (CSC)

            There are many types of cycling techniques among the best riders. When it comes to bike riding technique on one shoulder is Ivan Basso, Lance Armstrong on the second. The first prefers riding in the saddle, and rarely gets up. He cannot accelerate aggressively, prefers a constant uphill and torments his opponents using tremendous, but nearly constant, speed. Second, in its glory years, getting up from the saddle and ride away in the blink of an eye, even on the steepest parts of the stages. So where comes difference? It seems to me that in the way of training. Lance was a great runner, practicing triathlon. Basso has always just rode a bike. 

            Running has a completely different biomechanics. Greater role played by the thigh back muscle group, due to the vertical position. Another important element is the way of breathing. In cycling, diaphragmatic breathing is the most important, but not in the running. In this case it is somewhat limited by abdominal and lumbar muscle tension, while raising your legs. It is also one of the direct causes of not converting a bicycle and running endurance, one to one. Runners tend to breath more using their chest, intercostal muscles, rhythmically as they jump and fall, with shoulder work. 

            Although both types of exercise induce the improvement of blood parameters, hypoxia, strengthen the heart muscle and respiratory function, discontinuation for the long time bike riding and only go on running will not improve our results on the bike! Or vice versa. However it is effective to alternate between one and the other. 

            Road cycling, as opposed to running, reduces mechanical stress and acceleration/deceleration acting on the bone and skeletal system. During the run, each breakout and landing, is associated with bone, muscles and ligaments damage. If the frequency of jogging is right, it leads to bone remodeling and increase bone mass, and strength of ligaments. Delays osteoporosis, which can quickly hunt down a road cyclist. Immunizes the injuries. 

            Excessive jogging may, on the contrary, increase damage, leading to fractures, even called marching (without injury), contusions and tears of tendons, ligaments and attachments. Each tissue, damaged, must have the time and conditions for regeneration. These conditions is rest, cycling, with proper nutrition. For this reason, both the sport should be grown together. 

            It is said that swimming may be substituted for cycling. Under certain conditions, yes. Certainly possible to keep the oxygen capacity, resulting in improved blood parameters. Biomechanics of work is largely  similar to a bicycle due to the lack of huge accelerations/decelerations, but a completely different position and the involved muscle groups. Swimming is an exercise of general development, but favors the development of the shoulder girdle muscles in most styles. Unfortunately, kind of exercise can cause modification of the muscle quality, inducing the transition of muscle fibers from type I to type II, reducing the long-term cycling generated power. 

Swimming, however, is a good opportunity to relax after a workout, relieving neck, lumbar spine and stretched rear thigh muscle group. It also suggests the interweaving of the pool, bike and running in preparation preseason and swimming and biking in the most intensive stage of the season.