Cyclosport Blogger - David Kirkby Profile:
Age: 46
About: David is going back to basics this year with F.I.T The team at F.I.T are going to work with David on a fitness plan which riders will be able to follow via a blog by both David and the F.I.T professionals. The aim being to provide a guide to what riders need to consider in both being able to complete the event, but also their general fitness needs. David has also started a charity cycling event in Australia, covering 1000kms each year, called tour de Kids now in its tenth year.
Read blog number one: click here >>
Read blog number two: click here >>
--
The Cyclist's View:
The first part of my fitness assessment was to establish my base training rates, training zones and efficiency, allowing Simon Cook at F.I.T. to then develop a program specifically to improve my system for endurance based events.
My original assessment showed that I required more focus on resetting my metabolic rate and better use of my bodies energy systems.
I did not stick exactly to my program, I guess that’s life, however I was consistent and for most of my training, disciplined around the Zones specified by the team at F.I.T.
Below is ”before and after” findings of the work I did to achieve the goals (6 weeks of base training).
Although I need some more strength on the bike and more top end work, I feel efficient and my heart rate recovers very quickly after efforts on the bike - more so than I can remember in the last 10 years.
I am really pleased with the results and learning a lot about how my body functions as I progress. I have not focused on losing weight as with travel, work and a busy lifestyle I feel I need to be mindful of the variety of stress we all endure on a day-to-day basis. The weight loss target of 2kgs is a low priority at present.
I do find that quite often a bike ride with a friend, or riding in the forest on the mountain bike, is not training but a relaxing interlude in a busy life.
Next steps will be to increase the core strength, and attempt more intensity on the bike while maintaining the base.
Training per week is about 10 hours
• 3 x commute to work and back
• Monday and Friday - Rest days
• Saturday - Harder ride
• Sunday - Active recovery Zone 1, (low HR for 3 hours)
Results & Experts view:
Round two of the Metabolic Assessments
AB before - 101
AB now - 135
Before
Total – 6.7 KCal/Min
Fat – 3.2 KCal/Min
After
Total – 9.1 KCal/Min
Fat – 4.8 KCal/Min
Before AT - 173
After AT - 168
Before
Total – 13.0 Kcal/Min
Fat – 2.6 Kcal/Min
After
Total – 14.2 Kcal/Min
Fat – 2.8 Kcal/Min
Practical Applications update from Simon at F.I.T:
In the previous results it was noted that David’s fuel efficiency could be improved due to him being carb dominate in most of his training. Our primary goal was to have David stay within his prescribed training zones, insuring that cellular oxidation would be controlled and increase David’s AB to aid the glycogen sparing system needed on long rides.
Through that approach we have greatly increased the AB without compromising the higher AT results. We have actually seen an increase in his estimated V02 max.
We have increased efficiency in utilising fats as a fuel substrate at higher intensities. Along with positive adaptations seen in the Cardio-Respiratory system, all the above will aid performance and ultimately avoid David hitting the wall.
We now have 7 weeks left with metabolic training and we aim to increase V02 Max, AB, AT and look at refuelling strategies.