It's no news flash that hard training and weight loss create more speed. But how much?
In the case of Lance Armstrong, he boosted his muscle efficiency by 8% over the period from 1992 to 1999. Couple that with a 7% reduction in body weight and fat and it adds up to an 18% improvement in his steady state power per kilogram output, according to an article in a recent Journal of Applied Physiology.
The journal reports this month that Ed Coyle at the University of Texas-Austin tested Armstrong at his lab from 1992 to 1999. According to a press release, the studies show that long-term training has more effect that previously believed.
“Generally there are two ways to improve efficiency: Train your maximum capacity to be very high, or train your sub-maximal capacity to be very efficient. In Armstrong's case, he did both. In the lab they measured his performance against standard oxygen consumption and by the end of the study he was much more efficient utilizing the same amount of oxygen. But on the road,” he pointed out, “it means he can go faster and get more guys off his wheel.”
Here's an excerpt from the press release from the American Physiological Society:
Increase of 8% in muscle power in 7 years shows benefits of long-term training; Fat loss boosts power gain to 18%: better for Tour de France climbs
Winning combo: high maximum capacity, efficient sub-maximal capacity
BETHESDA, Md. (June 14, 2005) – Catch an athlete with clear potential early in his career, study his physiology over an incredibly eventful seven years including victory in the Tour de France, and you might uncover some incredibly important, indeed amazing facts about what training and dedication can accomplish.
What Edward F. Coyle of the University of Texas-Austin found out about Lance Armstrong was that from 1992-1999, the year of his first of now six consecutive Tour de France wins, “the characteristic that improved most (was) an 8% improvement in muscular efficiency and thus power production when cycling at a given maximal oxygen uptake.” Combining the increased muscular efficiency with a planned 7% reduction in body weight and fat leading up to each Tour de France race, “contributed equally to a remarkable 18% improvement in his steady-state power per kilogram” output, the Coyle paper reported.
The study, “Improved muscular efficiency displayed as ‘Tour de France’ champion matures,” appears in the June issue of the Journal of Applied Physiology, published by the American Physiological Society. The research was conducted by Edward F. Coyle, Human Performance Laboratory, Department of Kinesiology and Health Education, University of Texas at Austin.
*[Another study also appearing in the June issue of JAP reports on a different cycling approach: “Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans,” by Kirsten A. Burgomaster and Martin J. Gibala, et al., of McMaster University, Canada. See brief report after the Coyle-Armstrong study.]
“Amazing, quantified changes that get more guys off his wheel”
An independent physiologist familiar with the study commented: “This study shows that long term training has a lot bigger effects than we thought. They followed Armstrong – a well-known hard trainer – and the changes in his efficiency over seven years are really quite amazing. We wouldn’t be surprised if some major physiological changes happened, but here’s a real quantified example.”
He added: “Generally there are two ways to improve efficiency: Train your maximum capacity to be very high, or train your sub-maximal capacity to be very efficient. In Armstrong’s case, he did both. In the lab they measured his performance against standard oxygen consumption and by the end of the study he was much more efficient utilizing the same amount of oxygen. But on the road,” he pointed out, “it means he can go faster and get more guys off his wheel.”
Effect of cancer, therapy nil
The period that started when Armstrong was 21 and just turning professional and ending at age 28 with his first TdF victory, also included his cancer diagnosis, surgery, chemotherapy and recovery. About eight months after chemotherapy ceased (August 1997), Armstrong was tested in Coyle’s laboratory in the same manner as in his other four visits. The results showed that he “displayed no ill-effects from his previous surgeries and chemotherapy” and were in line with measurements expected from highly trained athletes during periods of detraining, Coyle added later.
The study notes that these findings could be “important because it provides insight, although limited, regarding the recovery of ‘performance physiology’ after successful treatment for advanced cancer.”
Muscular efficiency through possible fiber change: making it look easy
Coyle concedes in the study that the “physiological mechanisms responsible for the 8% improvements in (muscle) efficiency when cycling, as well as the stimuli that provided this adaptation, are unclear. The observation that both gross and delta efficiency improved to the same extent and also with the same time course suggests an improved efficiency of ATP turnover within muscle fibers during contraction.” (ATP, or adenosine triphosphate, is a nucleotide present that serves as an energy source for many metabolic processes.)
“One possible mechanism for increased efficiency is that (Armstrong) increased his percentage of type I muscle fibers, (indeed) we predict that he might have increased his percentage of type I muscle fibers from 60% to 80%,” the report said. “Interestingly, this magnitude of increase…is remarkably similar to our predictions made in 1991 based on cross-sectional observations of competitive cyclists.”
This change in muscle type may account for the apparent ease with which Armstrong seems to be pedaling, albeit at a high cycling cadence.
Whereas the lab tests were held constant at 85 revolutions per minute (rpm) for comparison purposes, Armstrong’s “freely chosen cycling cadence during time trial races of 30- to 60-minute duration increased progressively during this y-year period from about 85-95 rpm to about 105-110 rpm. This increase in freely chosen rpm when cycling at high intensity is indeed consistent with increase in type I muscle fibers because cyclists with a higher percentage of type I fibers choose a higher pedaling cadence when exercising at high power outputs,” the report said. “Although this may initially seem paradoxical, higher cycling cadence serves to both bring muscle fiber contraction velocity closer to that of maximum power and reduce the muscle and pedaling force required for each cycling stroke,” it noted.
As body matures, it gets “smarter”
Coyle said increased muscle efficiency means that “for the same amount of cardiovascular and lung stress Armstrong is producing 8% more power, and yet producing less heat. These results have shown us how to improve already highly trained athletes by aiming at efficiency, which is a muscle phenomenon. But it’s also nice to know,” he added, “that as you get older that your body becomes wiser in how it does its job and less wasteful in energy usage.”
Coyle added later: “There’s no doubt that Armstrong started with a strong genetic makeup, but he maximized his abilities and got where his is through dedication and hard training.”
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