Archives for October 2008
It is all about taking the decision. Should 2009 be your best season ever – yes or no? If the answer is yes, please continue reading.
Making 2009 to your best season is a good decision and more importantly, you have taken the decision at the right time. Normally I recommend serious training to begin in November with a progressive increase in training amount throughout the winter. Thus, if you plan to make big results in April, starting out on scheduled training efforts in November is perfect. Endurance events like road cycling takes time, and no one will become super start overnight.
Even natural born talents have to train consistently to be able to make results in the spring.
That is good news for many of us, because when it comes to talent most of us are not that talented. But in road cycling you can achieve great results if you plan your training carefully and stick to it.
Thus, if you decide to train consistently and work hard, results are waiting for you. It’s just about taking the decision and right time to take action is now..!
Over to the readers:
1) Do you have plans about making 2009 to your best season ever?
2) What steps will you do to make next season successful?
October is a quiet month for most cyclists in Europe. Unless you ride 6 days races on the velodromes or ride cycle cross in Belgium, there are no cycling races in the rest of 2008.
Thus, October is the month where most riders decrease their overall training amount to a minimum to recover after a long season.
It is often said that the three basic elements for a cyclist are: Training, nutrition and recovery. In October the recovery should have the primary focus, because your body needs rest.
Depending on your fitness level and ambitions, your training amount should be decreased to 50% or less than normal.
Try some of the bike disciplines that you are not used to. If road cycling is your primary discipline, then go for a ride on a mountain bike or visit an indoor velodrome. There is a great potential for learning skills from these sports and you are guaranteed some enjoyable rides.
But remember to invite the established mountain bikers to hit the roads with you when they have taught you a lesson or two off road.
Don’t focus too much on what you eat and how much you eat. October is when you have the chance to do what normal people do all year around, but don’t overdo it. Eat a burger and have a beer with your friends. One month should not make you really heavy, but please don’t look like Jan Ullrich when we reach November.
Don’t underestimate the value of a decreased training amount and a period with less focus on target zones, threshold watts and body weight.
It clears your head and recovers your muscles. Regarding to the overload principle, training less in periods is an important part of getting stronger.
Over to the readers: What is your primary focus in October?
What does winter mean to you as a serious cyclist? Curling up on the couch to watch TV? Hibernating until the season springs into life again?
Or do you view it as the perfect platform to start preparing for next season?
Yes, winter is the time to enjoy a break, have fun and allow your body to recover from the rigours of racing. But the off season should not mean the “switch-off” season.
If you are serious about improving your abilities on the bike, winter is the BEST time of year to steal a march on your competitors.
Don’t Wait Any Longer: Grab Your Copy NOW!
Just imagine starting next season faster, fitter and stronger than your rivals?
But just how can you make the most of those cold, frosty months? Well, an exciting new e-book will show you the way.
The 12-Week Winter Training Program is the perfect winter warmer. It reveals how you can use your time most effectively during the off season and includes an exclusive training program that will get you up to speed so you start next season in perfect mental and physical shape.
There has been debate on this topic for as long as I can remember. There are arguments on why you should and why you shouldn’t strength train, but even though scientists and top coaches have spend time on this topic for years, there is still no agreement on what is the most optimal winter training for a road cyclist.
The keywords in this discussion are ‘lack of evidence’. This is due to small study groups in the scientific projects. When the medical industry develops new medicine to prevent heart attacks, they can make large randomized trials to show even small, but still significant, differences between different medications. They include thousands of persons in the study and follow them through several years. Thus, the statistical power is much, much higher.
Unfortunately that is simply not possibly with trained cyclists and that is why we will never see any randomized trials that conclude whether strength training makes us better cyclists or not.
Btw. Are you visiting the gym this winter?