 
by Dean Woods with Rupert Guiness
Training
To achieve the most out of bicycle and body, a training regime suited to individual goals, ability and lifestyle is a must. Having said that, however, outlining a proper training regime is not a matter of saying you will ride - for example - four days a week. There is a thorough process of preparation and training on and off the bike to go through. And to best implement it, you should have a basic understanding of how the body works during this period.
This chapter will tell you how to get the best out of what cycling has to offer.
The Biomechanics of Cycling [back to top]
Biomechanists are forever developing methods of maximising sports skills by studying and correcting the athlete's motion and the forces behind it. This study can help determine which factors are helping or hindering an athlete to perform.
Basically, force is what changes a body from a state of rest to that of motion. A unit of force is the level of acceleration produced when a force acts on 1 kilogram (2 pounds) of weight. This unit is called a newton and it is the force required to move a 1-kilogram (2-pound) mass at 1 metre (1 yard) per second.
Pedal Action [back to top]
The most basic movement of cycling is the pedal action. Yet it can be the most misunderstood and badly practised.
Muscles and Joints [back to top]
The muscles used in cycling exist around several key joints - the thigh, knee and foot. And it is the combined force around each joint which produces the maximum result, or output, of power, speed and acceleration.
When several joints are called upon, it is vital that the sequence and timing of your movement is correct. For example, joints with large muscle groups should be used before those with small muscle groups which are located at the end of limbs.
The muscle groups are divided into the following: hip flexors and extendors, knee flexors and extendors and ankle flexors and extendors.
Pedal action involves pushing and pulling. As one leg pushes down on the pedal from the 12-o'clock to 6-o'clock position, the other is pulling up. In between the push and pull actions there is also a drag action. The entire arc motion incorporates various muscles at different times.
The Three Main Forces [back to top]
1 Gravitational force is what pulls any mass towards the ground. Yet force of gravity is the degree of that force which acts on a mass and in turn enables it to release an equal force on its support. That force on the support is body weight.
2 Centripetal force is the force which enables a body or mass to move in a circle and is directed towards the centre. An example is the pull in a string attached to a mass when it is swung around. That force varies according to mass, speed and radius.
3 Reactionary forces are opposite forces to those which act on a body. To every action there is an equal and opposite reaction. For example, in cycling, whenever a force acts on a body, there is always some reactionary or opposite force on another part of the body.
These include work, power, resistance and friction:
Work in biomechanics means the result of force producing motion. It is gauged by the distance moved in the application of a force in its direction. Work = Force x Distance moved in direction of force
Power is the rate at which work is done. Power = Work / Time
Resistance is what creates an impeding or stopping effect.
Friction is the force which opposes the slipping motion of two forces when in contact with each other. (This measurement depends on the material of the two surfaces, as some combinations create varying degrees of friction.)
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Applied Forces [back to top]
Maximum force varies, depending on whether you are seated or standing up and out of the saddle.
When on the saddle, force reaches its peak when the pedal motion is between 60 and 90 degrees on the push action. Minimum force occurs at 300 degrees, or when the pull action is nearing its end.
When out of the saddle the theory is similar, but applied forces undergo a rotational movement of 30 degrees as the rider is positioned far more forward and over the handlebars.
Fluidity is the key to efficient movement. A cyclist should strive for smoothness in the pedal action. So the transfer of use from larger to smaller muscle groups should be unbroken. A fluid action will enhance your performance where a broken or uneven action will hinder it. There are several key signs to look for when your action is not correct or fluid enough:
- when your knee/s is/are thrown outwards when pedalling;
- when there is too much lateral movement of the cycle when you are off the saddle;
- when your off-the-saddle starting technique appears cramped and unstylish;
- when you use too many energy-wasting body movements in your cycling.
Such directional problems generally result from strength imbalances or poor technique. When you identify the problem, the exact area of the pedal action needs to be pinpointed and corrected.
Resistant Forces [back to top]
The four main forces resisting pedal flow are gravity, friction, rolling and drag:
Gravity doesn't really come into force until a rider climbs. There are three variables to minimising its impact - you can reduce body weight, bicycle weight or both.
Bicycle weights vary from between 7 to 11 kilograms (15 to 24 pounds). While weight reduction here can be a help, never attempt to sacrifice rigidity in the bicycle. It's better to lose a kilogram (about 2 pounds) of body weight than a kilogram of bicycle equipment.
Body weight is arguably the aspect a cyclist should attend to first. Gravity doesn't discriminate between body or bicycle weight, but less body weight is a more controllable variable in creating a more efficient person-bike force.
The success of each technique can be judged if we compare two weight-Ioss strategies:
- In the first, if a rider drills 30 holes in the chain-wheel, the bike may be 14 grams (1/2 ounce) lighter. That can lead to an increase of 0.002 kph (0.001 mph) on a 10% gradient hill, or a distance of 3 kilometres (1.86 miles) in a hour's ride.
- In the second, a rider with a body weight of 75 kilograms (165 pounds) and 7% excess body fat may be carrying 5 kilograms (11 pounds) in excess body weight. Losing this will bear a far greater impact on speed than will the loss of 14 grams off the rider's bike.
The ideal scenario is to have a light and responsive bicycle with a rider at optimal body weight.
Friction has little serious impact on a bicycle which is finely tuned (which we will assume it is in your case).
Rolling resistance is an influential factor in impeding fluid pedal flow. Rolling resistance means the point of contact between the machine and its surface, so tyre pressure is important. Research has shown that rolling resistance can increase from 10.34 to 12.5% when tyre pressure is lowered from 105 to 85 psi.
Obviously, road surfaces can affect resistance. Automobile research has discovered that by going from concrete to bitumen surfaces, resistance can increase by 5%. However, road surfaces aren't an element cyclists can always choose, especially in racing.
Wheel diameter is also a factor to consider when trying to reduce rolling resistance. The smaller the diameter, the greater the resistance, and vice versa. And the rigidity of rims and spoke tension contribute to effectively lowering this type of resistance.
Of all the resistances to pedal flow, wind drag is the strongest. When the speed of a bicycle increases, so too does the aerodynamic resistance which a cyclist has to overcome. This, in turn, can be influenced by the projected frontal area and wind direction.
Projected frontal area is determined by body size, bicycle position and the use of aerodynamic equipment - all factors which can be adjusted by cyclists according to the demands that await them.
Large people will have greater frontal areas and therefore a higher degree of wind resistance. However, some large people may also have a greater muscle mass and thus the resources to fight this resistance. Overweight or out-of-condition riders won't have this advantage and won't realise their full potential. Hence the importance of those early off-season training spins!
Wind can increase or lower the speed of air past the body. It is a factor which is out of our control, though you can gauge expected directions and try to cycle on a route which takes the forecast into consideration.
Riders with a 5-kilometre (3-mile) tail-wind behind them, cycling at 45 kph (28 mph) will see resistance lowered from 356 watts (W) to 254 W. A rider cycling at 5 kph (3 mph) into a head-wind of 5 kph will see the wattage of resistance increase from 356 to 483 W. Ultimately, the effort becomes much harder to hold.
Programmes [back to top]
As your cycling level progresses, so too will the demands on your body. To help you discover your true potential you need a training programme.
A programme shouldn't be hastily thrown together, however. To gain the real benefit of any training, a programme needs to concentrate on the systematic development of strength, flexibility and the energy systems. This requires careful planning which can take weeks and months - even years!
There are five key components to a training programme: intensity, time, quantity, relief periods and repetitions. The training session examples below show how these are used, depending on the type of cyclist you are. They also reveal how limited time can be used to maximum benefit.
Endurance:
for road, time-trial and track-endurance riders [back to top]
Programme A
- Ten-minute stretching to warm-up, followed by 40 kilometres (25 miles) of cycling without rest.
Break down the 40 kilometres in the following way:
- the first 10 km at 1.50 min/km (2.50 min/ml) = 15 minutes
- the second 10 km at 1.43 min/km (2.38 min/ml) = 14.30 minutes
- the third 10 km at 1.40 min/km (2.33 min/ml) = 14.00 minutes
- the fourth 10 km at 1.39 min/km (2.31 min/ml) = 13.90 minutes
Total training ride = 57.20 minutes
Programme B
- Warm-up ride for 20 minutes, followed by the following intervals separated by 2 minutes of easy pedalling in between:
- five repeats of 5-minute efforts at 50 kph (31 mph)
- five repeats of 1-minute efforts at 55 kph (34 mph)
- five repeats of 40-second efforts at 57 kph (35 mph)
Total training ride = 57.30 minutes
Speed Endurance:
for road, track-endurance, sprint, kilometre and points racers [back to top]
- Do ten repetitions of 15-seconds high-speed pedalling. Separate each burst by 1 minute of easy pedalling.
- After a 10-minute recovery, do ten repetitions of sprints, separated by 1 minute of easy pedalling.
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Macro Systems [back to top]
This is a cyclic way of training where there are lows and peaks in a regime. The peaks are where demands are higher, the lows where recovery is needed.
Recovery is vital in that it enables the body and mind to replenish its reserves. Were you not to rest, the ultimate result would be a downfall in performance.
However, without demands being made on the body a cyclist will not adapt to a higher level of endurance. The fatigue you feel after a workout is your body's adaptation to the threshold you have just gone through.
As you adapt to a higher level of training, the demands increase, although you should obviously set yourself some time limits.
These could be:
- short-term - several days to two weeks;
- medium-term - two weeks to six weeks;
- long-term - one year to four years (this is known as the Olympic cycle).
Ten-point Rule for Training [back to top]
1. Avoid overload
An element in any cyclist's training pattern. It is the result of the intense demands of a programme which requires the rider's body to adapt to hard work-levels and the stresses which occur in competition.
2. Specificity
All training programmes need to be focused on development of the muscle groups, energy systems, the variety of motions and the demands of an event.
3. Frequency
Long-term training programmes should be scheduled at least two or three times a week.
4. Progression
The frequency and intensity of training must increase gradually as the cyclist adapts to the work and meets the need for overload.
5. Coping with Regression
There is always the possibility of a rider's condition dropping due to injury, illness, a slackening of training standards or even psychological troughs.
6. Uniformity
There is no set rule to the level of progression in condition. There are always peaks, but also periods where condition can rest on a plateau. This is when a rider's self-confidence is essential to take him or her on to greater achievement.
7. Resting
Over-training is one of the key dangers to any programme. Making sure you don't neglect vital rest periods in a training regime requires as much self-discipline as fulfilling the workload.
8. Assessment
Every cyclist should monitor their personal performance in a training schedule. Periodic medical tests and regular documentation in a training diary of what you do and how you react are important steps.
9. Goal-setting
Long and short-term goals are part of the training recipe too. Your commitment to a goal will make all the difference to your eventual performance.
10. Maintenance
Training can be adapted to minimise overloading while avoiding any loss of condition.
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The Training Week [back to top]
When planning a training week, it is important to include at least three heavy sessions. Obviously the available time, facilities, your age, ambition and ability should be taken into account.
Still, there are several principles to remember when preparing for the week ahead:
- Make sure hard sessions are followed or preceded by easier workouts. Allow for 24 to 48 hours recovery from high-intensity training sessions.
- Avoid hard training sessions the day before or after a race, although some light training should still be done on these days.
- Follow a cyclic pattern: make sure you have a pattern of low periods and peaks.
The Training Year [back to top]
It is important to break down the year into four blocks as well. They are as follows:
1. Active Rest
This is your off-season when you should recover mentally and physically from the previous season's demands. It should last about four to six weeks. However, it needn't be a period of non-activity. Other alternative sports should be pursued which will help you to maintain a certain fitness level and aid a return to specific training later.
2. Foundation
This period lasts about 10 to 12 weeks and is the time when you should develop a base condition. This means going for longer, yet relatively easy rides to build up basic fitness.
3. Preparation
When the energy systems are all developed. This block lasts approximately four months and incorporates an increasing level of intensity in training.
4. Competition
When a rider discovers if he or she has used the training year to their best advantage. This is the part of the season which really counts. Training is hard, but recovery is equally important here too. Besides fine-tuning your condition, it is also a period where your skills must be honed to their full potential.
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Training the Systems [back to top]
Anaerobic Alactate System [back to top]
Known as the 'speed system', the ideal way to use this system is with intervals. A training session should be split between maximum bursts or sprints and recovery spells which draw on chemical energy (ATP) which is found in fast and slow-twitch muscle fibres.
Before you begin using this system, it is important that you already have a strong base of aerobic condition. If you do not, you won't have the fitness to recover adequately and therefore complete the programme.
Maximum bursts, known as 'ride time', should be about 10 seconds long and can be done in sets, where the total length of each set is about 1 minute. The total amount of time of these sets should be from 8 to 12 minutes. An 8-minute total, for example, equals 480 seconds or 48 x 10-second bursts, of which six would make up one of eight sets.
The recovery spell is designed to allow a replenishment of ATP and should be about six times longer than the ride time. On average, that would mean about 5 to 10 minutes between sets. If you are still fatigued, allow more time for recovery.
Anaerobic Lactate System [back to top]
This system requires build-up and build-down periods. The energy you use here fuels efforts of between 10 seconds and 2 minutes. The peak of this energy output is between 30 and 50 seconds.
This exercise is primarily reliant on a rider's fast-twitch muscles. And, as with the other systems, the ideal means of development is exposure to the elements. Once again, intervals are the key with a recipe of tide-rest-ride-rest-tide being the repetition pattern used.
Here, though, the ride time should be no less than 10 seconds long and no greater than 2 minutes. And the longer the effort, the less the intensity should be. The sets should be split into blocks of 10 to 15 minute periods, although this is a flexible element as each rider's condition and ability to accomplish the workload will vary.
The ratio of rest to work also vaties, depending on ability and condition: the greater the work or ride time, the longer the rest should be. Ratios should generally range from 2:1 to 6:1. However, between each set of 10 to 15 minutes, allow around 10 minutes of recovery time to dissipate the build-up of lactic acid.
Aerobic System [back to top]
This oxygen-based system requires the changing use of muscles and the use of different supporting systems. It is an important exercise for all cyclists. Endurance riders need to develop their aerobic capacity to extend prolonged efforts, while sprinters depend on it for recovery from short and sudden bursts of speed.
There are three forms of training this system - long-distance and interval training and fartlek:
1. Long-distance Training [back to top]
Overloading the aerobic system takes longer than the anaerobic system as its purpose is to resist general tiredness. A minimum period of 30 minutes' training is necessary to gain any benefit. The period of a maximum time is more open to question. But for 13-year-olds it is recommended they ride no longer than 2 hours, while 16-year-olds should not extend their training beyond 4 hours.
The two keys to improvement in long-distance training are to increase duration and intensity. Make sure you pursue steady progression in both. Start with short, comfortable rides and use this period to focus on skills.
The intensity of your training can increase as your fitness improves. The objective should be to boost your kilometreage, as well as gradually increasing periods of stress. To gauge stress levels, your heart rate is a good indicator. To calculate your maximum heart rate, it is best to see a sports doctor as he or she will know how to work out the test within the limits of your individual condition and health.
However, if you have a clean bill of health and approval from your doctor, there is a rudimentary way of arriving at a figure yourself. Maximum heart rates vary for each individual. They should be determined when you begin or plan your training routine and after a maximum effort over a set period of time or distance, either on a bike or running.
The most efficient way is to use a heart-rate monitor which measures the increase of your heart rate under stress. If you don't have one, simply carry out your planned workout or effort and record your heart rate as soon as you have finished.
To do this, place a finger on your pulse and count the number of beats for 15 seconds; multiply this figure by four to give your maximum heart rate. You could repeat this effort several times to confirm your maximum, although you should allow some time for recovery or for your heart rate to drop to 120 beats per minute (bpm) before doing it again.
It is recommended that riders between 20 and 30 years of age don't ride below 120 bpm if cardiovascular improvement is the goal. In fact, you will not attain a good level of condition unless you ride at more than 120 bpm - a rate of 150 bpm is an ideal level. However, this obviously depends on your physical condition as well. A medical check-up will determine if such training patterns are suitable or not.
To calculate your minimum heart rate to benefit from training, use the following equation:
maximum heart rate (MHR) - resting heart rate (RHR) + age x 0.6 + 60
e.g. where MHR = 220, RHR = 60, age = 20,
220 - 60 + 20 x 0.6 + 60 = 144 (the minimum heart rate would be 144.)
2. Interval Training (on Road and Track) [back to top]
This is a great way to develop speed endurance. Various procedures and recipes of time blocks are used on an off-on-off-on basis. The range is usually from a 10-second sprint to five minutes, with the rider cycling at a pre-determined target heart rate.
An example of interval sprinting is as follows: a rider might sprint for 15 seconds and then ride slowly until their heart rate drops back down to between 120 and 140 bpm. In this instance the objecrive is to sprint again before the heart rate drops below 120 bpm.
Top riders can do up to 50 sprints. But the increasing level of fatigue will inevitably diminish the speed a rider will attain afrer the first few sprints. And in longer efforts, such as a 5-minute interval, speeds will be correspondingly lower.
The best way of using interval training is to set a realistic time for a standard distance and ride it at 80% of your maximum speed from opposite directions each time, using varying gear ratios in varying conditions (e.g. cross and tail-winds).
The following graph provides an approximate overview of what target heart rates riders should have in certain age groups and at various periods during an interval session. However, this too can vary according to a rider's medical status and should be checked by a doctor first.
Interval Sessions [back to top]
Target heart rates
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Age
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Heart rate in effort
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HR between repetitions
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HR between sets
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under 20
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190 |
150 |
125 |
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20-29
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180 |
140 |
120 |
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30-39
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170 |
130 |
110 |
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40-49
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160 |
120 |
105 |
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50-59
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150 |
115 |
100 |
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60-69
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140 |
105 |
90 |
3. Fartlek [back to top]
'Fartlek' is a Swiss word meaning 'speedplay'. Unlike interval training, fartlek efforts and relief periods are not pre-determined. It is basically a more informal type of interval training and is best suited to road cycling as it relies on a variety of terrain which give many 'natural' challenges to the cyclist. For example, you might sprint to traffic lights as a form of interval work. Hills are of great benefit - long, short or undulating - because they provide variety. The ideal distance for a fartlek effort is about 2 kilometres (1.2 miles) at racing pace, repeated four or five times, or until fatigue sets in.
The following is an example of a fartlek workout:
Fartlek Workout [back to top]
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Activity
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Duration
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warm-up ride
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15 minutes
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increase tempo
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6 to 10 minutes
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cycle easily
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5 minutes
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do sprints of between 100 to 150 metres (109 to 164 yards)
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until fatigue sets in
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cycle easily
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10 to 20 minutes
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sprint uphill at maximum effort for 100 to 200 metres (109 to 219 yards) with first 50 metres (55 yards) off the saddle only
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repeat until fatigue sets in
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cycle easily
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5 minutes
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cycle at increased tempo
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2 to 3 minutes
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cycle at slightly slower pace
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10 minutes
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While such fartlek workouts develop all capacities, its one failing is that it lacks the specificity of interval training. Specificity is important in all training forms.
The following table provides an outline of how the energy systems benefit in percentage increase from the varying training methods:
Energy Systems [back to top]
Energy system development between training methods
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Per Cent Development
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Training Method
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Anaerobic Alactate
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Anaerobic lactate
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Aerobic
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| Interval |
10-30
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30-50
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20-60
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| Repetition |
10
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+/-50
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+/-40
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| Long-distance |
2
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8
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9
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| Fartlek |
20
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40
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40
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| Sprint |
90
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6
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4
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| Interval sprinting |
20
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10
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70
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The Warm-up [back to top]
The three purposes of a warm-up are: to stretch the muscles, tendons and ligaments; to heat the body, especially the muscles and joints; and to stimulate the mind and body for the workout or competition to come.
The warm-up procedure is divided into three steps:
1. Dress in racing clothes. Carry out a last-minute check of all your equipment to make sure it's all working properly. Take on several short, fast and simple activities to keep mental sharpness up. For example, you could practise gear changes while warming up on your bike.
2. Ride easily and increase the pace slightly to the level where the body is warm and sweating lightly. However, always use a small gear in the process and concentrate on pedalling skills. Never put the body under excessive stress.
3. Practise some tactical manoeuvering which will be required for the coming event. This will heighten mental sharpness as much as physical preparation.
Acquiring Skills [back to top]
The recipe for acquiring skills is correct training and conscientious practice. This is how champions appear to make their winning performances look simple, relaxed and precise.
There are two basic skills you should aim to develop - closed and open:
- Closed skills are those you use in a predictable and regula environment. They are habits which have become virtually instinctive, such as the motion of pedalling. Outside influences have little impact on their enactment.
- Open skills are called upon when an environment changes and there is no guarantee of predictability. Adaptability is vital here. One example of an open skill is the lead-out tactic in a bunch sprint. Climbing and descending are also open skills because of the changes in terrain.
Indoor Alternatives [back to top]
The Gym [back to top]
As with developing the energy systems, there are several key principles to strength training. They are:
- Frequency: Workouts need to be consistent and regular. About two to three times a week is ideal.
- Overload: In this context overload refers to the increase of resistance in a workout. It should be progressive with weight and repetitions increase - depending on the aim of your workout.
If strength is the goal, then a recipe of low repetitions and a high load/weight is needed.
If power endurance is needed, then high repetitions (up to 20) and a low load/weight is desired.
- Specificity: This refers to the development of muscles according to the manner in which they will be used.
Weight Training [back to top]
Many people misunderstand the benefit of weight training. Some fear it will impede movement and therefore minimise power output. There is a lack of scientific reasoning to this - if anything, it can increase speed.
Cyclists with little muscular strength are often hit with relatively early fatigue in the various limbs and joints. It can even come before the oxygen system is strained. Lacking strength can also impede a rider's ability to acquire skills.
The act of cycling does build strength, but it cannot develop a rider's total potential level of strength. The body needs to be regarded as a total unit. This means that all parts need to be given strength - both the muscles needed for cycling and those supporting the muscles used.
The nervous system plays an integral part in developing muscle use. However, even then, if the muscle is weak it will not meet the demand given by the nervous impulse.
The neuromuscular system - the recruitment of muscle fibres fot movement through the nervous system - varies in efficiency from person to person.
Similarly, in untrained muscles the diameter of fibres varies. In strength-building programmes smaller fibres develop to the size of the bigger ones (hypertrophy). So when strength and muscle mass is increased, the number of muscle fibres stays the same - but their increase in diametet makes the muscle size larger.
Research has also indicated that change in the central nervous system can stimulate muscle strength and endurance - even though this is not common.
Ten Tips for Weight Training [back to top]
1. Include a 10 to 15 minute warm-up.
2. The first set of exercises should be of a high number (eg. 10 to 15) using smaller weights (50%). Increase the weights and lessen the repetitions as you do more sets if building bulk and strength is the goal.
3. Increase weights and repetitions if muscle endurance is needed.
4. Use your own body weight if equipment is limited or not available - do push-ups and sit-ups.
5. In exercising, try to use the same motions as you use in cycling.
6. Vary the focus of hard work on different areas of the body. Alternate exercises between upper body, lower body, the trunk, etc.
7. Always record specific details of any workout and follow a programme under the strict guidance of a qualified trainer. This helps future assessment and evaluation of progress and averts injury.
8. Use isometrics regularly.
9. Develop strength before power in the legs.
10. Remember that a cyclist's upper body needs to be strong to enhance supportive muscle strength, but not large or bulky, so don't neglect your upper-body development.
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Circuit Training [back to top]
The purpose of circuit training is to develop strength, speed, agility, power, muscular endurance, flexibility and cardiovascular endurance.
Circuit training is based on a recipe of variety - involving intensity, duration and repetition. It should involve a series of specific cardiorespiratory and weight- resistance exercises in a set period of time.
It is a great off-season source of conditioning which offers many benefits:
- it is relatively short in duration, but high in stress;
- it is based on progressive development according to ability and condition;
- it is a form of conditioning in which the individual can easily gauge his/her development;
- it is conducted indoors so is not dependent on good weather.
Examples of Circuit Training [back to top]
Circuit A is designed for athletes who rely on muscular strength. Hence it focuses on weight resistance.
Circuit B focuses on cardiorespiratory demand.
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Circuit A
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Circuit B
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1. Bench press
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1. Running 400 metres (437 yards)
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2. Bent-knee sit-ups
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2. Push-ups
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3. Knee extension
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3. Bent-knee sit-ups
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4. Lateral pull-down
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4. Vertical jumps
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5. Back hyperextension
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5. Overhead press
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6. Overhead press
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6. Cycling (3 minutes)
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7. Dead lift
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7. Hip stretch
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8. Arm curl
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8. Skipping (1 minute)
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9. Leg curl
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9. Bent-over rowing
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10. Upright rowing
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10. Hamstring stretch
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11. Upright rowing
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12. Running 600 metres (656 yards)
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Tips to Circuit Training [back to top]
1. Sessions should be made up of between 6 to 15 staions. It should take you up to 30 minutes to complete each circuit.
2. Exercises focusing on one part of the body should be spread throughout the circuit to avoid overusing that particular muscle group.
3. Pay attention to doing the exercise properly. The full benefit of an exercise will only be attained through a quality effort. Being lackadaisical about it can even lead to injury.
4. Despite the above 'rule', participants should still aim to complete a circuit as fast as possible. There should not be any extensive break or rest period between each station change. Movement from one station to another should be the only moment of respite you get.
5. The number of repetitions of each exercise depends on your own ability - everyone has different physical limits.
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The Indoor Trainer [back to top]
This is a popular training tool for cyclists when the weather is either too poor to ride, or when they are injured (e.g. with a broken collarbone) and confined to limited conditioning programmes.
Nevertheless, while it may not be your first choice as a training tool, it is still a very effective one. The most common complaint about riding an indoor trainer is that it becomes boring! But you can develop your own escape from this - by using a personal stereo, watching television or just letting your imagination wander free.
The suggested exercises can be done on 'rollers' too, although they don't have the valuable resistance that indoor/wind trainers offer. Another advantage of indoor trainers is that they are more stable as the bike is attached to the machine either by the rear axle or front forks, whereas with rollers the bike sits on top. Whatever you use, your local bike shop dealer will be able to advise you on the models available.
The real benefit of an indoor trainer comes when you follow an individually tailored training programme. Its stability and the fact that it is indoors makes assessment of overload, the monitoring of heart rates and attention to style much easier.
Below are some examples of suggested workouts. Be aware, however, that these are training sessions which an advanced elite rider would tackle. They should be regarded only as a guide. If you are a beginner, start by doing 50% of the exercises and build up as your strength and ability develop. Be realistic about your ability. It is recommended that these sessions are done a maximum of three times a week.
Programme 1
Anaerobic Alactic Energy System [back to top]
- Pedal revolutions per minute: 150 for sprinters / 130 for team pursuiters
- Time period for each effort: 15 seconds
- Relief time between efforts: 45 seconds, or heart rate of 120 to 140 beats per minute (bpm)
- Number of efforts per set: 10
- Relief time between sets: 5 minutes (drink water for hydration)
- Number of sets per session: 5
- Total number of efforts: 50
- Heart rate per effort: maximum effort (heart rate not applicable)
Programme 2
Anaerobic Alactic Energy System [back to top]
To start, heart-rate maximum should be at about 170 to 175 bpm and increase each week to prescribed maximum. See the target heart rate graph under Interval Training for a gauge as well. (You can also decrease the number of efforts if you wish.)
- Pedal revolutions per minute: 150 for sprinters / 130 for team pursuiters
- Time period for each effort: 20 seconds
- Relief time between efforts: 40 seconds, or heart rate of 120 to 140 bpm
- Number of efforts per set: 8
- Relief time between sets: 5 minutes, or when pulse drops below 120 bpm
- Number of sets per session: 5
- Total number of efforts: 40
- Heart rate per effort: maximum effort (heart rate not applicable)
Programme 3
Anaerobic Lactic Acid Energy System [back to top]
To start, heart-rate maximum should be about 170 to 175 bpm and increase each week to prescribed maximum. (You can also decrease the number of efforts if you wish.)
- Pedal revolutions per minute: 100 to 130
- Time period for each effort: 1 to 2 minutes
- Relief time between efforts: 1 minute, or heart rate of 120 to 140 bpm
- Number of efforts per set: 5
- Relief time between sets: 5 minutes, or when pulse drops below 120 bpm
- Number of sets per session: 3
- Total number of efforts: 15
- Heart rate per effort: 85 to 95% of maximum heart rate
Programme 4
Anaerobic Lactic Acid Energy System [back to top]
To start, heart-rate maximum should be about 170 bpm and increase each week to the prescribed maximum. (You can also decrease the number of efforts if you wish.)
- Pedal revolutions per minute: 120
- Time period for each effort: 2 to 2.5 minutes
- Relief time between efforts: 2 minutes, or 120 to 130 bpm
- Number of efforts per set: 5
- Relief time between sets: 5 minutes
- Number of sets per session: 2
- Total number of efforts: 10
- Heart rate per effort: 85 to 90% of maximum heart rate
Programme 5
Aerobic Energy System [back to top]
To start, heart-rate maximum should be about 170 bpm and increase each week to the prescribed maximum.
- Pedal revolutions per minute: 120
- Time period for each effort: 5 to 6 minutes
- Relief time between efforts: 5 minutes, or 120 to 130 bpm
- Total number of efforts: 4
- Heart rate per effort: 80 to 90% of maximum heart rate
Programme 6
Aerobic Energy System [back to top]
After 2 to 3 weeks, it should be possible to increase work output at the same heart rates. A great endurance conditioner, this programme can be done every day - depending on your mental commitment!
- Pedal revolutions per minute: 90 for road cyclists /100 for track cyclists
- Time period: up to 60 minutes
- Heart rate: 80 to 90% of maximum heart rate
Fatigue and Psychological Effects of Training [back to top]
The Oxford Dictionary defines fatigue as weariness after exertion. It can be created by several factors:
- a build-up of lactic acid due to intense physical effort;
- depletion of blood-glucose levels after long-distance efforts;
- dehydration and electrolyte loss, which creates high body temperature;
- boredom ftom exercising long distances;
- general physical punishment from a rigorous training regime.
The loss of oxygen is a major element in this process, for without itthe demand for energy cannot be met. And the less oxygen there is, the more glucose is only partially broken down to lactic acid.
The build-up of lactic acid influences the cell environment to the extent that enzyme activity will break down, inevitably creating fatigue.
In low-intensity, long-distance training where glucose is slowly broken down in the muscles and liver, mental fatigue arises as the glucose needed for the brain is supplied from the liver. So when liver glucose stores diminish, so too does brain awareness.
In high-intensity, longer distance workouts and in a race the same effects are produced, although the process of fatigue is even quicker. This is the reason that coaches tell athletes to start a race at a manageable rhythm.
Basic Principles in Minimising the Onset of Fatigue [back to top]
- Plan a ride or race according to the condition attained.
- Make sure carbohydrate and fluid stocks are full and replenished before and during a race as needed.
- Follow a training regime which balances the elements of overloading, specificity and rest/recovery. Starting a race already fatigued will lead to trouble.
Fatigue is a factor every rider will confront. It helps to know that the many physiological changes in your body which result from a training programme will help you to accommodate that stress.
There are increases in:
- ventilation efficiency;
- blood volume;
- oxygen-carrying capacity of the blood;
- heart size and strbke volume;
- arbohydrate and fat oxidation;
- muscular oxygen extraction;
- muscular capillary density;
- muscular enzyme activity in aerobic systems;
- lactic acid production at peak effort.
- And there are decreases in:
- resting and sub-maximal heart rates and lactic acid production during sub-maximal exercise.
Peaking [back to top]
Peaking is the final touch to a training programme, and it can determine the cyclist's success or failure.
In many ways, it is the most delicate of facets in training to control. After weeks or months of intensity work, the body is now required to gradually ease the strain by tackling less work, replenishing energy supplies - and yet, at the same time, maintaining condition.
Tapering off will only be effective if a thorough training regime has been followed beforehand. The shorter the programme followed, the shorter the tapering-off period should be.
However, training should not stop totally before race day. It is important to keep your 'engine' ticking over. In races like the Tour de France, riders often begrudge rest days as they break up the race rhythm their bodies have adapted to in the two weeks prior to the event. It is not uncommon for competitors to train for up to four hours on these occasions instead!
Sprinters can peak two or three times in a training cycle. They usually require a longer tapering-off period of two to three weeks. Their event is an explosive power event, so these final weeks should see them undergo light road work, mixed with a short burst of track work.
Endurance riders can peak twice in a training cycle. They need to keep following their intensity levels in training up until one to three days before a race. Tapering off too early can diminish their competitive edge and lead to sluggishness and loss of condition.
An endurance rider's tapering-off period could follow this programme: for the last 9 to 12 days before a big race, implement a three-day macro-cycle. Split the cycle into one hard day, followed by one moderate and then one easy day. The easy day should be the day before competition.
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