Aug 10
6
Road Cycling Training Guidelines and Training Aids – Pt 2
PERSONAL TRAINER?
Even though there is some price involved, it might be less than you think. And an excellent coach can allow you to reach your potential by customizing a training plan to your needs and goals.
To discover one, ask local shops, cycling clubs, or check in classified ads in cycling mag’s. Some may use phone conferences and information collected with your heart rate monitor and cycle computer.
RACING
Try to race regularly and often. ‘There’s nothing like a race to prepare you to for a race’. The more you go through the routine of preparing your bike, a good warm up, facing the anxiety ahead of the start off, and reading the course, the more you may get used to it. And that may well be the edge you would like when it really counts.
RECOVERY DAYS – REST
Really don’t neglect to build in recovery days into your training schedule. A couple of days with effortless spinning and at least a single day a week completely off the bike. And do not forget to get that 8 to nine hours of sleep. With no it, you may lose the psychological edge and the concentration and reflex speed you will be needing.
RESISTANCE TRAINING
Specially true with mountain biking, you’ll need far more than riding style, you need RAW POWER. Resistance training using free weights or nautilus type equipment is one strategy to increase your muscle strength. Other ways are applying a big gear for flat land intervals of 7-8 minutes each, and staying seated on long climbs – but watch your self for knee pain within the latter. Specially should you decide to push yourself too hard.
ROLLERS
Rollers are an option to a stationary trainer (see below). The concepts are the very same, the only difference being the must maintain your balance throughout the workout (which eliminates the ability to read a book while exercising). 
SPEED WORK
At one particular time, performing extended slow long range rides was thought to be the way to train for any extended ride. But now a lot more trainers are coming on the conclusion that teaching faster will be the key to improving lengthy distance overall performance.
options involve having a group to push oneself, riding in organized time trials as component of one’s training system, or applying a heart rate keep track of and intervals to push the number of minutes you are at your Anaerobic Threshold. And to get the benefit, you may need to push oneself two or three times a week. Then do that long steady ride once a week for recovery and to build up the mileage base.
STATIONARY (INDOOR) TRAINER
Stationary cycling can extend the range of training possibilities. Stormy or dark outside? Should watch the kids?? Plus you can do intervals even though watching your favoured show, reading a book, or listening for your preferred CD. And add one particular of the more sophisticated models with a computer alternative, and virtual reality comes to cycle training.
TRAINING DIARY
As an alternative to one of the computerized “training” programs readily available as shareware or commercially, a uncomplicated, written training diary might be invaluable. Basic facts should include:
* morning resting heart rate – if it can be consistently 5 to 10 beats above normal you may well be over-trained and have to take a break.
* weight – if there is certainly a sudden drop, it could indicate dehydration; a more gradual decline suggests you aren’t replacing the carbohydrate Calories that you are expending and may well be at risk of chronic glycogen depletion. Riding at a slower rate(60-65% heart rate max) using a majority of fat for power Calories might be fine that day, but tend not to push individuals intervals until you’ve had a chance to replace those carbohydrates and get your weight back up to baseline.
* daily teaching – sort (intervals, endurance) and mileage.
* muscle discomfort or tightness that may indicate an early injury needing specific stretching, massaging, etc.
And really don’t just jot this facts down and overlook it. Look at it weekly or monthly for trends.
