I have been Mountain Biking for four years and consider myself to be an intermediate rider. The local riding is primarily enduro-focused, with the terrain dictating a steep climb followed by a long, steep descent. Recently, something has ‘clicked’ in my riding, where my confidence and riding performance has increased dramatically.
Tight, fast turns and seamless jumps have become commonplace, whereas two years ago I was still braking hard through tight turns and avoiding features that made me nervous. I’ve experienced this jump in performance before in other sports and military training, but usually just mark it up as a good day.
While consistent practice is obviously required, it’s become apparent that certain conditions best enable skill development and improved performance. When my heart rate is jacked or it’s particularly hot out on the climb, my riding gets sloppy. Since I don’t utilize fitness trackers or software like Strava, I don’t have any data to analyze and determine those conditions. Is there a way to easily assess or identify your individual fitness metrics to 1) maximize practice to increase performance, and 2) identify pre-season fitness ‘gates’ to ensure you’re best prepared to improve from the start of the season.
Current Research on Fitness and Performance
The Role of Fitness in Achieving Skill Development
One of the critical physiological components that can influence the ability to enter optimal skill development is fitness. Studies indicate that engaging in aerobic exercise at moderate intensity not only benefits physical health but also enhances cognitive functions and emotional well-being, both of which are crucial for breaking through learning barriers and executing the skill. More so, a training protocol that involves strength and cardiovascular training has shown to be the most beneficial in performance-based, cognitive testing.
- Neuroplasticity and Cardiovascular Exercise: Cardiovascular activities stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by promoting neuroplasticity. Neuroplasticity refers to the brain’s ability to reorganize itself by forming new neural connections, which is fundamental for learning new skills and adapting to new challenges in both mountain and tactical environments.
- Strength and Aerobic Training: A combination of aerobic and strength training has been found to have the greatest impact on neuroplasticity when compared to training that focuses on one trait only. Each methodology elicits a different response. Strength training elicits a positive hormonal response (IGF-1) while aerobic work elicits a stronger BDNF response. Studies have shown a mixed training protocol (aerobic and strength) to most positively impact cognitive and skill based performance.
- Heart Rate Zones: Research suggests that there is an optimal heart rate range, often between 60-80% of your maximum heart rate, where performance tends to be highest. This range, known as the aerobic zone (Zone 2-3), is characterized by sustained energy output without overwhelming fatigue, allowing athletes to maintain focus and coordination over extended periods.
Environmental and Contextual Factors
While fitness and physical output are significant enablers of skill progression, external conditions such as temperature and hydration levels also play a crucial role. Studies have shown that extreme environmental conditions, like high temperatures or dehydration, can impair cognitive function and reduce performance. These factors highlight the importance of monitoring and adjusting for environmental conditions during training or operations to optimize performance.
Identifying Your Optimal Physiological Conditions
Given the complex interplay of factors that contribute to flow state, how can Mountain and Tactical Athletes identify their optimal conditions for skill-based performance and improvement?
Heart Rate Monitoring
Heart rate monitoring is a practical tool that can help athletes identify the physiological conditions under which they are most likely to progress skills. By tracking heart rate during training sessions, athletes can potentially pinpoint the specific range where they feel most focused and fluid in their movements.
- Determine Your Aerobic Zone: Calculate your maximum heart rate using standard formulas (220 – Age = Max HR) or by utilizing a Max HR Field Test.
The aerobic zone is typically 60-80% of this value, or Zone 2-3. During sport or skill training, aim to maintain your heart rate within this range to maximize performance. For example, at age 36, my Max Heart Rate would be 184 with a target range of 110-147 BPM. - Analyze Training Data: Use the data collected from heart rate monitors to analyze when and under what conditions technical skill is most effectively practiced and applied. Correlate these findings with your performance metrics, such as speed, precision, and overall execution during operations or sports activities.
Tracking Environmental Factors
Environmental conditions, such as temperature, humidity, and hydration levels, can significantly impact your ability to learn and perform. It’s important to track and adjust for these factors to ensure they are conducive to achieving peak performance.
- Temperature and Hydration: Use a combination of environmental sensors and personal hydration strategies to maintain optimal conditions. For instance, staying hydrated and training in moderate temperatures can help maintain cognitive function and physical performance, increasing the likelihood of entering flow. Testing your physiological response to training in high or humid temperatures can provide a baseline framework for understanding expected performance variations.
Opportunities for Further Research
The literature reviewed for this study is comprised of academic studies and meta-study reviews. Can we improve upon the work with simple, easily implementable methodologies to identify the ‘sweet spot’ for entering a peak state enabling learning and performance?
Video and Fitness Data Overlay
We’ve been considering recording ourselves while conducting mountain sports, cross-referenced with real-time fitness data to identify optimal physiological output during skill-based performance. What is the performance response when conducting a ‘skill’ at varying physical output levels?
Baseline Pre-Season or Pre-Event Fitness
Our Fitness Mountain is intended to develop a strong foundation of fitness, which then enables the athlete to most effectively practice and employ the technical skills associated with the sport or profession. Can we find a sport or event-specific, baseline fitness measurement system that indicates an athlete is primed for maximum technical skill practice, comprehension, and development?
Integrating Wearable Technology
Wearable technology that monitors heart rate, hydration, and environmental factors in real time offers an opportunity to provide athletes with immediate feedback. This technology could be used to refine training sessions dynamically, ensuring athletes are conducting skills-based training under optimal conditions.
Conclusion
Understanding the fitness aspects that best enable performance and skill development can significantly enhance both training and operational outcomes. By identifying optimal physiological conditions through heart rate monitoring, environmental adjustments, and subjective awareness, athletes can more consistently achieve a peak performance state. Further research could pioneer new methods for optimizing performance in mountain and tactical athletes, potentially setting new standards for training and performance in challenging environments.
Resources
“The Combined Influences of Exercise, Diet, and Sleep on Neuroplasticity.”
https://www.frontiersin.org/articles/10.3389/fpsyg.2022.831819/full
“The Interplay of Sports and Nutrition in Neurological Health and Recovery.”
https://www.mdpi.com/2077-0383/13/7/2065
“Neuroplasticity and Motor Learning: Changes in Cortical Representations of Movements During Skill Acquisition.”
https://academic.oup.com/cercor/article/27/3/2010/3056306
“The Effect of Aerobic Exercise in Neuroplasticity, Learning, and Cognition: A Systematic Review”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10932589/
“Exercise-Induced Neuroplasticity: A Mechanistic Model and Prospects for Promoting Plasticity.”
https://journals.sagepub.com/doi/abs/10.1177/1073858418771538?journalCode=nroa