Yesterday I attended a BASES workshop focusing on critical power. Essentially it is a performance measure that gives a level of training intensity that is maintainable for somewhere between 20-40 mins. Theoretically it should be the same as your maximum lactate steady state (MLSS) but it tends to sit a little higher in the severe intensity domain. However, those utilising it tend use a further zone classification between the heavy and severe zones, imaginatively titled the ‘very heavy’ zone.

The test itself requires three maximum effort tests of varying lengths between 3 and 15 minutes long (3, 7 and 12 minutes seem to be the most common). These tests usually take place on the same day with 3 hours recovery between each one. With the average power data you can plot a graph against time and get a measure  of critical power.

The measure lends itself particularly well to cycling given the familiarity with wattage as a measure of training intensity, however it is possible to take the tests using a set distance or time that is more applicable to runners and swimmers where taking of MLSS is very difficult to achieve. The information is very communicable to athletes given the graph produced and units are simple to understand. The value is also great to use for prescription of intensities when designing training sessions.

A certain amount of familiarity needs to be developed with the test in terms of pacing strategy which can skew early tests (those who’ve used the cooper test will be familiar with this) and the large recovery periods and requirement for full day to test could make the test inconvenient compared to a MLSS test which essentially gives a similar measure. It was mentioned that it had been trialled within an hour with similar results to the full day testing. If this proves reliable then I think the test becomes much more usable, primarily in cycling and swimming.

Here’s a piece out of Australia published in this months Journal of Strength and Conditioning Research. It is looking at the effect of concurrent resistance and endurance training on certain parameters for endurance cyclists (full reference at the bottom of the page).

Participants completing the study numbered 14 and were all well trained male cyclists who had been involved in competition for at least 12 months and had not taken part in any resistance training for at least 6 months. Participants were divided into a control group and test group with 7 in each and were tested during the non competitive period of the season. Testing consisted of 1 repetition maximum (RM) squat test, a graded exercise test during which a VO2 max score and peak power output score were obtained and a 30km dynamic cycling test (CT30) and were undertaken in the week before and after the 6 week training program.

The CT 30 test is a 30-km time trial that includes a 250m sprint at the 4, 14 and 24-km mark and a 1-km sprint at the 9, 19 and 29 km marks. During the training program, participants underwent 3 resistance training sessions per week for 6 weeks with one session focused on strength, one on power and one on muscle hypertrophy (appendix 1).

No significant differences were found between groups on any of the tests as a result of the training program that was prescribed. A few possible reasons given for a lack of improvement were given. The prescribed volume may have had an extended overreaching effect reducing the impact of the training and this potentially combined with too short a period of time from the end of training to repeat testing (lag time) meant that recovery and adaptation were unable to take place. It was suggested that there was maybe a lack of specificity to resistance training and, due to the nature of the CT30 test, pacing strategy in the test may have had an effect. The authors conclude by stating that resistance training is unlikely to dynamic endurance cycling performance.

Draw your own conclusions from the piece and by all means give it a read, it would be interesting to hear from some of you that may not agree with dropping resistance training from an endurance cyclists training program.

• Levin, G.T., McGuigan, M.R. & Laursen, P.B. (2009). Effect of concurrent resistance and endurance training on physiologic and performance parameters of well trained endurance cyclists. Journal of Strength and Conditioning Research, 23(8) pp. 2280-2286.

Appendix 1

Strength – Lunges, squats, stiff leg deadlifts, seated calf raises, inclined crunches

Power – Jump squat, single leg jump squat, clean grip deadlift, single leg calf raise, back extension

Hypertrophy – Single leg leg press, knee extension, knee flexion, standing calf raises, abdominal crunches

This is a question I’ve had asked of me on numerous occasions.  It is one aspect of the professional sportsperson’s life that has been well reported in the media and has resulted in uptake by many of the amateur sporting population.  Judging by the number of times it’s been mentioned, a large portion of those doing it aren’t really sure why they are and expect it to be a one stop shop for recovery post training.

First of all the theory behind cold water immersion.  It is thought that it reduces swelling and causes blood vessels to constrict and allow blood to pool around the previously active muscles. This allows the metabolic by-products of exercise to enter the pooled blood and be removed once peripheral blood flow continues after bathing.  Another method that may help is alternating a hot and cold stimulus (easily done with a shower), otherwise known as contrast water therapy.  The intermittent mix of cold and hot water effectively switches peripheral blood flow on and off helping to ‘pump’ lactic acid and other by-products away from the muscle enhancing recovery and reducing impact of damage to the muscle.  Both have shown reductions in muscle soreness post training and recovery of markers of strength and power.

Research is inconclusive as to which method is better, if either, and different individuals may find one preferable to the other which would perhaps indicate the importance of central fatigue (theorised that the brain acts as a protective mechanism to prevent excessive damage to muscles).  Most athletes I’ve worked with have found one of the two to be of benefit and it is worth trying both to find one that works for you.  The one point to note would be that it isn’t necessary to use an ice bath and that cold water immersion at around 15°C for 10 mins has been shown to work.  Contrast therapy has been used with different protocols and some experimentation will help individualise your preferences, but 1 minute at each temperature changing 4-5 times should be a decent starting point.

The main point on recovery strategies to note is that there is no one method of recovery in the literature that works for everyone and an individualised holistic approach will most likely bring about the best results.  Good quality nutritional intake consisting of a protein and carbohydrate heavy meal/drink, preferred passive recovery method (cold water immersion, contrast immersion and massage etc.) and/or active recovery (light jog or cycle post training etc), a sound 8 hours of sleep and a nap post training if possible will likely provide excellent results.  Keep checking for a new, more detailed, piece on recovery under we believe in the near future.