Performance diagnostics

Performance diagnostics for cyclists is a process used to evaluate the physical performance and specific abilities of a cyclist. The goal of performance diagnostics is to identify the athlete's strengths and weaknesses, document training progress, and tailor training to individual needs.

Performance diagnostics can include various tests:

• Lactate test: During a gradually increasing load on an ergometer or in the field (on the cyclist's own bike), blood is regularly drawn from the earlobe or fingertip to measure lactate levels. The lactate value provides information about the athlete's aerobic and anaerobic performance.
• Spiroergometry: This test analyzes breathing in addition to lactate measurement to provide information about metabolism and respiratory efficiency.
• Strength and flexibility analysis: These tests can help identify muscular imbalances or mobility restrictions that may negatively affect cycling efficiency.
• Bike fitting: Professional adjustment of the bike to the rider's body can also be part of performance diagnostics, as an optimal seating position can improve both comfort and performance.

After performance diagnostics and bike fitting at CS Bikes, a training plan can be created!

A training plan is a structured program aimed at improving physical performance, achieving fitness goals, or developing specific skills. It is usually created for a specific sport or activity and takes into account the individual needs, goals, current fitness level, and time resources of the trainee.

Some general components and principles that may be included in a training plan:

• Goal setting: Define clear and measurable goals you want to achieve through your training (e.g., weight loss, improved endurance, increased strength).
• Periodization: Divide training into phases (macrocycles, mesocycles, and microcycles) to systematically work towards peaks such as competitions and avoid overtraining.
• Progression: Gradually increase the workload (intensity, duration, or frequency) to achieve continuous improvements.
• Variation: Alternate exercises, intensities, and training methods to avoid monotony and provide different stimuli.
• Specificity: Choose exercises and training forms specifically tailored to your sport or goals.
• Recovery: Plan adequate recovery time to prevent overtraining and allow the body time to adapt to training stimuli.
• Warm-up and cool-down: Begin each training session with a warm-up to prevent injuries and end with a cool-down to promote recovery.
• Nutrition and hydration: Pay attention to proper nutrition and fluid intake to support optimal training.
• Monitoring and adjustment: Regularly monitor your progress and adjust the plan as needed (e.g., for plateaus, injuries, or schedule changes).
• Consistency: Stay consistent with your training plan; regular training is crucial for long-term success.