Workman's Cycle Drills & Skills Glossary

Adenosine Triphosphate (ATP)

  • Organic molecule that stores and releases chemical energy for use in body cells
Marieb (2001)

Aerobic Respiration

  • Respiration in which oxygen is consumed and glucose is broken down entirely
  • Water, carbon dioxide, and large amounts of ATP result
Marieb (2001)

Energy System

  • One of three metabolic systems involving a series of chemical reactions resulting in the formation of waste products and the manufacture of ATP
Foss and Keteyian (1998)

Hills (RPE = 7-9)

  • Add resistance to simulate a hill climb
  • Cadence slows to ~ 60 RPM
  • Seated or standing
  • Watch participants technique particularly the level of resistance and lower extremity alignment
  • Include a visualisation component

Jumps/Lifts (RPE = 8-10)

  • using gravity and body weight,  pressure is applied to the pedals to provide a burst of speed under constant tension or to keep up constant speed when tension increases
  • weight is entirely on the feet when standing, then primarily relocated to the saddle while in the seated phase of the movement
  • Avoid bouncing up and down quickly so that movement and posture are not compromised

Metabolic Equivalent (MET)

  • A unit used to estimate the metabolic cost (energy expenditure as reflected by oxygen consumption) of physical activity.
  • 1 MET is considered a resting metabolic rate obtained during quiet sitting, which is approximately 3.5 ml oxygen kg/body weight/min.
  • METs are used to compare the energy costs of different activities and can range from 0.9 (sleeping) to 18 METs (running at 10.9 mph).

Power (RPE = 8-10)

  • Equals increased speed (RPM) with increased resistance (tension)
  • “Break away from the pack”
  • A fine balance between too much/too little speed and/or resistance
  • Short in duration (< 60 seconds each)
  • Standing and seated options

Rating of Perceived Exertion (RPE)

  • Subjective perception of intensity that is closely associated with increases in most cardiorespiratory parameters such as heart rate, ventilation rate, oxygen consumption, and blood lactate.
  • Developed by Gunner Borg in the early 1980s.
  • Original scale of perceived exertion was from 6-20 but the more popular modified version is a scale from 0-10.

Sprints (RPE = 7-9)

  • Hold a resistance slightly above steady state or time trial but not as high as a Hill.
  • Increase revolutions to a sprint pace.
  • Make sure that there is enough resistance so that the legs and body are not out of control (i.e., avoid back side jumping up and down on the saddle).
  • Revolutions may increase to 100+ RPM.

Steady State or Time Trial (RPE = 5-6)

  •  A resistance that can be maintain for a long duration such that you were cycling a long distance (i.e., road trip south for 75 km).
  • Maintain revolutions to 20-22 (80-88 RPM).

Work to Rest Ratio

  •   in interval training, a ratio relating the duration of the work interval to the duration of the rest interval
Foss and Keteyian (1998)