Ergogenics are practices that improve performance. Ergogenesis only gives information on safe and legal ergogeneics. However, not all are legal, or safe, and may not work effectively.



What are ergogenics?
An ergogenic aid is defined as "any factor which improves athletic performance above normal expectation"(1). Generally this artificial improvement is associated with drugs or illegal practices, however, there are plenty of legal, effective, ergogenics. The same effect can be got from different methods. In many instances the quest to improve performance leads a cyclist to try an illegal practice, in the belief that it will improve their performance further. Unfortunately, the ergogenic may not only be illegal under sporting rule books, it may also be against the law and, more importantly, it may seriously harm the athlete.
   The actual definition of what is illegal is transitory. It was only fifty years ago that smoking was part of cycle racing, and magazines ran cigarette adverts(2). Ironically, even today, despite the health problems associated with smoking, and the ergolytic (worsening) effect, smoking, even Marijuana, is not against the rules(3). On the other end of the spectrum, creatine monohydrate, a proven, safe and inexpensive ergogenic aid has been targeted as a 'cheating mechanism', despite this many of our medal winners use it and much sports science research continues into its safe and effective usage.
   Six illegal ergogenics and their legal nearest alternative are listed below. These are based on popular legal and illegal methods cyclists use to increase performance.* indicates deaths associated with this method.

Recombinant Erythropoietin (rEPO)*
Stimulants (Amphetamines)*
Anabolic Steroids*
Narcotic analgesics (morphine pain reducers)*
Beta Blockers
Diuretics*

Recombinant Erythropoietin (rEPO)*

Its effects: A drug which artificially stimulates the bone marrow to increase red blood cell production.

What are the benefits? Increased red blood cell content in the blood increases the amount of oxygen which can be transported to exercising muscles. Cyclists have greater speed, lactic acid tolerance and improved powers of recovery.

What are the side effects? The solids in the blood, called the blood Hematocrit (Hct), increase. This leads to viscose blood, which may lead to a thrombosis or stroke. Hence, the cycling governing body, the UCI, implemented the Hct 'safety test' which set a 50% ceiling limit for solids in the blood. (You probably have 42-44% in yours by comparison)

Legal alternative: Going to altitude naturally stimulates the bone marrow to produce more red blood cells. Additionally, smart training and nutrition can also increase aerobic efficiency. Some athletes naturally have a Hct above 50%.

Does it work? Altitiude can produce a 5 to 10% increase in performance, similar to that obtained by EPO, but it lasts for a shorter period. Similarly, the right training and diet can also have dramatic improvements (>10%), e.g. an overtrained anaemic athlete will under perform by at least 10%.

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Stimulants (Amphetamines)*

Its effects: To increase the alertness and pain tolerance of the athlete by positively affecting the nervous system.

What are the benefits? Improved endurance, fat loss and race-pace tolerance.

What are the side effects? Increased chances of heart irregularities, raised internal temperature and the inability to interpret distressing pain signals from the body.

Legal alternative: Any excessive stimulant is banned. Coffee or Guarana beverages can be consumed but excessive levels will result in a positive urine sample. The key is to mentally prepare and be confident with the training you have achieved.

Does it work? A strong cup of coffee, or two, may make an athlete more alert and perform better although the evidence is not all positive. A caffeine free period should lead up to the competition for maximum effect.

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Anabolic Steroids*

Its effects: Affects the development and function of all organs and tissues within the athletes body.

What are the benefits? Primarily stimulates the rebuilding of new tissue. i.e. a muscle builder, but other tissues also grow (e.g. the heart).

What are the side effects? Sexual dysfunction, aggressiveness, acne, prostate enlargement, poor cholesterol ratio, heart disease, anti-social behaviour, paranoia, dependence.

Legal alternative: Use of creatine monohydrate to maximise muscle strength. Sleep and training both increase growth hormone as do supplements OKG and GABA. Additionally, rest and quality protein sources will allow tissue re-building to occur.

Does it work? Creatine has a proven record of strength improvement(4,5) without any reported side effects. OKG and GABA have some evidence. A structured resistance (weight) training programme will definitely improve muscular strength over a 6 to 10 week period.

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Narcotic analgesics (morphine pain reducers)*

Its effects: To reduce moderate and severe pain, allowing an athlete to train or compete beyond normal pain management limitations.

What are the benefits? Ability to repeatedly train and compete whilst normally debilitating injuries and mental stress is ignored.

What are the side effects? Physical and psychological dependence, respiratory depression, and major physical trauma. As a narcotic it falls foul of the law.

Legal alternative: Aspirin and Paracetamol are safe and legal pain reducers, although high amounts may cause stomach bleeding. Many other legal non-narcotic analgesics can be prescribed by a doctor.

Does it work? Covering up pain is only a short term action. Long term management of training, diet and equipment should be the way to reducing pain. Exercising whilst in physical pain is no recommended.

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Beta Blockers

Its effects: To reduce the activity of the heart via the beta receptors.

What are the benefits? Reduces hypertension, heart arrhythmias and migraine. The athlete is very relaxed and calm.

What are the side effects? Negatively affects physical performance by slowing the heart, hence reducing oxygen delivery to muscles.

Legal alternative: Medical conditions aside, use of relaxation techniques, knowing the event and its demands will place on a cyclists helps to reduce anxiety. Additionally, less caffeine containing products (coffee, tea, chocolate, cola) may reduce anxiety in some sensitive cyclists.

Does it work? Sports psychology can enhance an athlete to plan, mentally practice and react to the competitive environment. Trying several different techniques will allow a cyclist to find what works best for them. (See refs 6,7 & 8)

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Diuretics*

Its effects: To eliminate tissue fluid in an effort to reduce body mass.

What are the benefits? Used to flush out drugs from the body and lose weight just prior to an event.

What are the side effects? Loss of vital electrolytes, raised urine output, reduced sweating and heat loss efficiency, possible increase in blood Hct. Cyclists have very little to gain from its use. NOTE: Alcohol and caffeine containing products may result in diuretic water loss.

Legal alternative: To plan fat loss using regular body composition testing. Use of glycerol to actually increase water content of tissues is a legal ergogenic which does the exact opposite of diuretics.

Does it work? Monitoring of body composition is effective at planning an athletes gradual fat loss (or lean mass gain). Use of sports drinks and glycerol to maintain fluid levels are proven ergogenic sports nutrition methods.

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