Welcome to Bernard Esterhuizens Website

Bernard is well informed in general about cycling and the science around it. He is also aware of his own strengths and weaknesses and where he needs and wants to improve. This is very positive since this understanding will help him to interact effectively with Sport Science and Medicine support, to improve his performance and become even more knowledgeable in future. Bernard is doing most of the basics right and it is now a matter of fine tuning some of the finer details to help him reach his potential.

Training

Bernard trains according to a structured training programme that is periodized to a basic, yet effective degree. He did not state whether he has a coach, but only that his father acts as a mentor to him. A well structured and periodized programme allows the cyclist the taper and peak at key times during the year. He does strength and conditioning training. Core stability, strength and flexibility should be an integral part of a cyclist’s training and periodization and these aspects should be included in his programme in future. He collects HR data during training and racing.

Bernard does not keep a training log, however a comprehensive training log should be kept, one that includes aspects such as perceived exertion, heart rates, routes, fatigue perception etc. This would not only be a useful monitoring tool for the cyclist and his coach but also for those involved in Sports Science support. An area of training that could benefit from scientific support would be to further examine the effect of tapering regimens and the planning of rest days in relation to intensity and volume as well as athlete’s recordings of perception of recovery. He rests mainly on the same day of the week. We would need to take a closer look at these aspects of his training programme before we can advise/consult Bernard and his coach.

Psychological

He does set goals although they are not very specific. Sports psychology intervention would allow him to set even more clearly defined goals that would lead him to his eventual long term goal. He does not use any form of psychological preparation for a race day (visualization) or have any techniques to help him stay focussed - for instance, when things do not go according to plan on race day. He has also stated that travelling to far away races makes him feel more anxious than normally.

According to his history he has experienced few emotional and behavioural changes when training hard.

Nutrition

Bernard would greatly benefit from some basic nutritional background information and education of what to eat portions, timing thereof and which nutritional information/advice he should use or discard. He stated in his history that he does carbo-load before an event. He makes use of protein supplementation especially after exercise. This aspect of his nutrition should be re-examined. Intake of carbohydrate directly after exercise is more important to the endurance athlete as this strategy would help replenish muscle glycogen stores. A high GI carbohydrate meal or supplement possibly combined with some protein would be advised. Approximately 1.6g/kg/day of protein or 10-15% of energy intake in the form of protein should be adequate.

He will also need to pay particular attention to getting enough micronutrients especially when training and racing hard. His pre- and post-exercise and race nutrition and the timing thereof should be examined and re-strategised. This would certainly have a positive effect on performance and recovery and provide him with an effective nutritional routine.

Physiological

Bernard seems to get enough sleep and according to his history experiences few physical changes when training hard. He has never done any performance test. It would be very useful to analyse his training data (log) in relation to training volume/intensity; racing season and compare to future lab and possibly field tests. Lab testing at key times would be beneficial, because they test something a bit different than field tests and allow us to identify areas that need improvement. Lab tests would also allow Bernard (and his coach) to train in a more scientific manner. It provides a repeatable way in which to monitor his progress and response to training.