Day 220\ The meaning of numbers....

Well firstly the test. The Conconi or 'step test' measures Maximum oxygen uptake (VO2max), the maximum rate at which an individual can utilise oxygen whilst breathing air at sea level, despite increases in power output (Withers, Gore, Gass & Hahn, 2000). It is effectively a measure of cardiovascular function and provides an indicator of endurance performance potential. It should be included for athletes whose events or training involves continuous strenuous activity (Winter et al., 2006). A wide variation in VO2max can be expected, typical values are 30-80ml∙kg-1 for 20-30year old men and 25-65 ml∙kg-1 for women. Values decrease after the age of 30 by approximately 1 ml∙kg-1 and is heavily genetically influenced (McArdle et al., 2000). VO2max can be a weak predictor of race performance due to importance of other metabolic and neural factors (Noakes, 2000). It is robust to changes in protocol, with no change reported with variations in time and velocity increases (Billat et al., 1996). Exercise mode has a significant (p<0.01) impact on VO2max and is reflective of the specific adaptations to training (Roels et al., 2005). Aside from biological variability small changes in ventilation and fraction of dry oxygen greatly impact on measurement on VO2max and hence the requirement for careful calibration.

meaning of numbers!!!

Now back in the day my VO2max was 57ml.min-1.kg-1 and up until 4 years ago the fitness test on my polar watch was coming out at 52ml.min-1.kg-1. Now this lab test is telling me i've dropped to 40!!! I think that is pish and was probably badly affected by the type of face mask they used. It covered the nose and the mouth and once i got onto the final couple of steps, my breathing pushed the mask off my face, moving the mask, breaking the seal and probably invalidating the result given that only small changes in ventilation can seriously impact on the result.

Day 212\ Fitness testing......and alot more numbers....

Right at last yesterday i did my fitness test, or test metaboloci as they are called here. It was what is know as a Conconi or 'Ramp Test'. Cononi interestingly used to live down the road in Ferrara and was a key protaginist in the use of performance enhancing substances in sport, nice work......

spinning the pedals at 200W

The results were as follows:

max hr: 171 bpm; max power 484W; VO2max 40.7 ml/min/kg

aerobic/anaerobic threshold 143bpm, pwer at threshold 283W

peak VO2max 41.8 ml/min/kg; max power 525W

2min recovery 123bpm

specific max power 4.79W/kg

specific aerobic threshold 2.8W/kg

Training Status Index

An Threshold/Max Hr 83.6% expected 92-94.5%

Max HR/Theoretical Max 94% expected 95-100%

An threshold VO2/VO2max 87.8% expected 86.5-88%

And all this will be discussed later

Day 157\ Music & Exercise...

Following on from Saturdays blog, i thought i'd look into the effects of music and exercise given my singular experience shows it clearly works. Plus the general consensus from the Sports Psychology teaching community is that if your a bit of a divvy and don't know what to do for your final project you'll get given an 'effect of music on exercise' project because it'll give good results and plenty to wright about.

always put ipod in secure place

Potteiger et al. (2000) found in a study of 27 active subjects that different types of music resulted in lower ratings of perceived exerction and that depending on type of music acted as a distractor during exercise. Music was also associated with increased vigour and reduced confusion in the study of Hayakawa et al. (2000). While Karageorghis et al. (2009) study on 30 subjects using treadmill walking concluded that 'motivational synchronous music can elicit an ergogenic effect and enhance in-task affect during an exhaustive endurance task.'

So all in all listening to music DURING and drinking chocolate milk AFTER...i'm all over it.

Potteiger J.A., Schroeder J.M. & Goff K.L.,  Influence of music on ratings of perceived exertion during 20minuntes of moderate intensity exercise. Perceptual Motor Skills (2000), Dec (91), 848-54


Hayakawa, Y., Miki, H., Takada, K. & Tanaka, K,. Effects of music on mood during bench stepping exercise. Perceptual Motor Skills (2000), Feb (90), 307-14


Karageorghis, C.I, Mouzourides, D.A., Priest, D., Sasso, T.A., Morrish, D.J. & Walley, C.L., Psychological and ergogenic effects of synchronus music during treadmill walking. Journal of Sport & Exercise Psychology (2009). (31) 18-36.

Day 94\ What is a lurgy_flu_fever_thing anyway....

The last few days or so i've had the LURGY or something that was a bit like a cross between a flu, a fever, and a badly upset stomach which made me think what is it anyway, i think i know but do i really?

Bird Flu_much worse than what i had

I basically had the flu or influenza to give it its proper name. The virus infects your lungs and upper airways causing chills, fever, general aches and pains loss of appetite, nausea, headaches and even a dry cough. So excluding the cough i had the full hit.

The virus itself is a type of airbourne RNA virus that comes in 3 variations A,B & conveniently C. We catch from inconsiderate people sneezing and coughing and not catching or considerate people hwo just don't know they have kissing..........

The body has  a number of responses to deal with viruses, the first of which is inflammation which involves lots of things that attract white blood cells to start with, which engulf the virus and cause the release of stress proteins called cytokines. The inflammation then continues and fever starts to kick in. Fever (also known as pyrexia or controlled hyperthermia) is characterized by an elevation of temperature above the normal range of 36.5–37.5 °C (98–100 °F) due to an increase in the bodytemperature regulatory set-point.^[2] This increase in set-point triggers increased muscle tone and shivering. As a person's temperature increases, there is, in general, a feeling of cold despite an increasing body temperature. Once the new temperature is reached, there is a feeling of warmth. A fever is one of the body's immune responses that attempts to neutralize a bacterial or viral infection.

People with the flu are advised to get plenty of rest, drink plenty of liquids, avoid using alcohol and tobacco and, if necessary, take medications such as acetaminophen (paracetamol) to relieve the fever and muscle aches associated with the flu^[Medline]. I did right.


n.b. if you want to read the rest of the article that i didn't try and pretend was from wikipedia just go there

Day 64\ Fatigue, Dehydration and the Immune System...

I am knackered. The last couple of weeks has seen my numbers shift along quite nicely with an increase in volume and intensity plus the inclusion of 1 big ride, for me,  a week. What has probably made the fatigue worst is that in reality i have actually done the last 2 weeks training in only 11 days not 14. Training is not addititive ie A+B+C+D+Rest ≠  A+B+Rest+D+C. As a result of missing 3 days at the start of the week 2 weeks ago i have done 11 sessions in 11 days with 2 days rest. Rather than maybe doing 14 sessions in 14 days with a rest day every 4th and 7th day. Alonside this the long cycle leaves me feeling really tired. I feel great that i've done it but it leaves me feeling pretty knacked.

I think part of this is Hydration or more precisely Dehydration. Riding the bike i don't think i realise how much fluid i'm losing because there is very little residual sweat in my top or shorts, because it's being wicked away by the movement of air while cycling but also because the air is cold and dry and I'm not working at a huge intensity. Alongside this I'm probably losing alot of fluid through Exhalation.

As a result i've woken up a couple of times the last week feeling quite rough with a sore head and during the day felt as though i was coming down with something. One of waters key roles in the body is to flush out toxins etc. A lack of water means there are more of these in the body and it is the immune systems responsibility to deal with them.

The Lurgy Attacks an Immune Cell

This is probably further compounded by the change in seasons and an increase in 'lurgy' instances. Putting my immune system under further pressure. Best way to deal with all this, is plan a bit better, eat a bit better and drink more.