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Mountain Bike AND Road Bike Training – Does it make sense?

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Here’s a classic conundrum: you love mountain bike racing and you love road racing, but you’re not quite sure how to tailor a training schedule that will give you the best of all worlds when it comes to racing each discipline. Have no fear, training to race on the road and on the mountain bike don’t have to be mutually exclusive — AND (and maybe best of all) riding each discipline will help the other.

One of the mistakes I made in my racing career was not spending enough time on the mountain bike. Even though mountain bike racing was “my sport,” and road racing was something that I just did, I spent 85 percent of my training time on the road bike.

Why? Lots of reasons, including:

  • The road was more accessible.
  • Finding trails to fit my training need wasn’t always possible.
  • Daylight – after school or work, I had a finite amount of daylight hours for training.

If any of the above are reasons you’ve chosen to train on the road rather than the mountain bike, I do have some suggestions as to how you can get more time on the mountain bike and still accomplish your weekly training schedule goals.

Suggestion #1 – Use your mountain bike for time trial training

Let’s face it, a mountain bike race is really a mass-start time trial on rough terrain. So why not train for it? One of the reasons I came to like road racing so much (not so much criterium racing) was because road races hardly ever started like mountain bike races. At a mountain bike race, the gun goes off and everyone goes anaerobic within the first 500 meters, and the pace stays fervent for the entire length of the race. I realized my training on the mountain bike had to emulate this.

Find a week night training series and go race your mountain bike. It turned out that there was a Wednesday night training race series hosted within an hour’s drive from where I lived. The training race provided all the benefits of a time trial and I was able to log some miles in the dirt, which also helped hone my off-road skills. Another benefit was being able to see where my pace put me among my competitors.

Suggestion #2 – Pick a section of trail that works for Vo2 Max intervals

One of the many things that I found difficult about mountain bike racing was making good line selections and course choices while being anaerobic. It seemed like the lack of oxygen in my brain (all of it was fueling my legs) was causing me to make silly, time-wasting mistakes in the technical trail sections. I needed practice riding at my max while making my way through tough terrain.

  • Find a climb that connects to a technical section of trail.
  • Ride your first Vo2 Max interval and mark your finish spot.
  • Recover by riding back down to the start of the climb.
  • Repeat. Each time marking your progress.

When I did this, I found at the half-way point of the interval training workout, I covered my farthest distance on the trail. By the time I was onto my last interval, I would finish somewhere near the place I finished on my first interval. It was good to see the positive forward progress, and it also was beneficial to see how my ability to negotiate technical sections deteriorated as I grew tired.

Suggestion # 3 – Convert a long road ride into a long mountain bike ride

You’re training schedule says you need four to six hours in the saddle on the road. You know the pace needs to be Zone 2 and a little bit of Zone 3. Why not take the mountain bike out instead?

No, I’m not suggesting you take a four to six hour mountain bike training ride (though the more I ride the more I enjoy these “epics”). I’ve always equated two to three hours on the mountain bike at steady Zone 2 and some bits of Zone 3 with four to six hours on the road bike with the same Zone effort. Training on the road is always solid, but if you are able to spend a little extra time on your mountain bike, it’s only going to help improve your technical skills. And, it can help prepare you for taking terrain when you’re tired and no longer fresh.

Combining road and mountain bike training – an unexpected benefit.

Remember how I mentioned I didn’t much like criterium racing in the section under Suggestion #1? Well, I still don’t like crits, but I got better at them over time and it was because of the time I spent training on my mountain bike.

Mountain biking is intense. Crits are intense. When you’re ripping through a section of trail, you might find your self braking, immediately accelerating, and leaning to miss a tree or rock all within seconds of each other. I’ve had similar experiences in crits (sans the trees and rocks).

As the pelotan approaches a corner in a fast crit, the first 10 riders or so make it through and never touch their brakes and then accelerate out of the apex. The rest of the field starts to touch their brakes, and as the peloton takes the corner the braking and acceleration becomes more intense the farther back in the field you are. The sketchiness of the riders around you also becomes more of an issue. One guy is grabbing a handful or brake in the middle of the corner and another just skipped his back wheel because he dragged a pedal.

Having spent time training on your mountain bike, you’ve learned to better react and respond to all of the above:

  • Sudden braking and hard accelerations are unavoidable on mountain bike.
  • A sketchy rider who makes a mistake is just like responding to rock or root in the trail.

Because of the intensity of mountain biking, a sudden breakaway in the field doesn’t surprise you, you’re ready to pour on the power and sustain it.

Mountain biking and road cycling compliment each other in many ways. I wish I would have learned earlier in my career how to better use each discipline to help bolster my skills and strengths in the other. Hopefully, you’ll be able to use these suggestions to augment your training program and become more successful on race day – no matter what bike you’re on when you roll up to the starting line.

How to Optimize Your Pre-Season Cycling Training

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The road cycling race season is just about to begin and in some countries they have already started. Today I will show you some highly effective techniques that will help you to perform better from the very first race.

One of the most common arguments against interval training during the winter is the risk of peaking too early.

I disagree. If you are not competing at a professional level, your risk of peaking too early is extremely low. Remember that your current fitness leaves significant room for improvement and that’s why it makes sense to train longer, faster and more frequently. You are far from peaking.

Lack of Race Speed

Finishing a solid base training leaves you with a strong aerobic engine. Your threshold power is now close to maximum and you are getting lean and ready to enter the cycling races. Still, you might have the feeling that your legs are not ready for the big races.

There is something missing…

Have you ever completed a solid base training left with the feeling that you still lack race speed to perform optimally? Have you (or some of your cycling buddies) ever used ‘lack of race speed’ as an excuse for not performing as well as you were hoping for?

The case is that a solid aerobic engine alone is not enough to win cycling races.

Even though threshold power is often referred as the single most important physiological parameter, having a decent power output at threshold power is not enough. Most often you will need both anaerobic endurance/sprint skills and also a highly trained VO2 max to be competitive in cycling races.

Why? Because in most cycling races winds play an important role. When you ride behind other riders in the bunch you may save up to 40% of power output to maintain the pace.

Thus, if you just sit in the front of the peloton and work around your threshold power, all other riders can easily follow your pace as long as you ride in the flat or slightly uphills.

So if you want to make a breakaway or drop some of your worst opponents then a steady pace at threshold power might not be enough.

Instead, you need to use your anaerobic and tactical skills to establish a breakaway.

And then afterwards return to a steady pace slightly below threshold power in your new group of riders.

To be able to make these breakaways you’ll need to have at least some anaerobic power to accelerate away from the peloton. It’s clear that the more aware your opponents are, the harder you will have to work to get away. Also, as you get closer to the finish line you should expect more riders to react when you make your attempts.

You could see their awareness as a problem or you can see it as your opportunity to strategical alternatives. By leveraging from other riders impatience, you can actually make tactical moves that are far more likely to succeed than with most solo attacks. Also if you stay away from the front and simply let the attacking rider protect you from the wind, you can relatively easy join the attack. That way you have a chance to join a new breakaway while saving your anaerobic power for later.

Structure is the key to successful cycling training

Even experienced and ambitious riders get surprised when they enter the first couple of races in the season. Some of them may have increased their total training load significantly during the winter and therefore – reasonable – expect to perform better.

However, many of these talented riders don’t get the results and honour they have worked so hard for. Because they struggle so hard to increase the total training time and intervals, they forget to remind themselves of the importance of having a good overall structure on their training plans.

If there is no structure on your intervals, distance training and cycling races then all else is meaningless. Forget about exotic recovery drinks, aero wheels, carbon saddles etc.

If there is no structure on when you train hard and when you don’t then this is the first place to improve your performance in the long run.

Simply put: structure is the best and most effective way to increase your performance. And you don’t have train harder.

It’s important to notice that high intensity intervals are not just high intensity intervals. Since road cycling is mainly an aerobic activity, it is also clear that most of your training should target the aerobic engine.

It takes more time to build a solid aerobic engine, but once it is built it will remain at a reasonable level with the minimum of training.

Why are the first cycling races in the season so difficult?

One of the most common excuses is ‘lack of race speed’. I agree with this cause, but I don’t think it’s very precise.

Switching from group rides at 30km/hr to cycling races at 40+ km/hr is not only a question of speed. It’s a paradigm shift from riding friendly group rides to entering a war on bikes.

Let me explain: If you haven’t included high intensity intervals and riding in your training yet, you will very likely experience ”˜lack of race speed’. And you will experience it the hard way. To make it clear: If you are not prepared, you will be punished.

Those riders who dominate and win these first races are typically well prepared.

They have followed their training programs for months and they have been doing some kind of high intensity (anaerobic) training in the past. And that gives them what is commonly referred as ‘race speed’.

So yes, in races you ride 10km/hr faster, but that is only a part of the explanation. The physiological and technical demands are quite different when you enter a cycling race.

So if you want to be one of those riders who are well prepared when the race season opens, then you have to use some of the pre-season training techniques mentioned below. Otherwise, you will be one of those riders whining about ‘lack of race speed’.

Though, the good news for lazy riders: If you haven’t done your anaerobic training, you will catch up within 6 to 8 weeks. That’s what many cyclists experience season after season when they have entered the first ten races or so.

Simply, because their anaerobic capacity gets a boost from participating in the cycling races.

That also means, that if you plan to peak later in the season, you don’t have to push too hard with anaerobic intervals and sprints before the season opens. But it will make your life in the peloton a bit easier and maybe your winning chances are also better in early part of the season.

How to Ride Faster in the Early Part of the Race Season

1) Friendly races (Fartlek)
Making your training more similar to races is a logic step that helps you prepare for the cycling races waiting for you.

Instead of riding steady pace group rides, you should include two or three short races with a predefined distance of 5km or up. These friendly races give you a nice combination of aerobic and anaerobic intervals while riding your bike at higher speeds. You will also get a sense of race tactics if you include a finish line for your friendly race.

Though, this training approach is an unorganized way to train compared to most of the other advice I give, it’s a very effective and inspiring way to optimize your aerobic and anaerobic systems. Well performed, these Fartlek sessions are both highly effective and motivating as pre-season workouts.

Sometimes you simply have to dig a little deeper into your reserves when you train. This may help you to go from good to great. But, more importantly, it is a great mental relief to just follow the pack as they begin to race.

So remember the positive attitude and enjoy the chance to have some extra training and fun at the same time.

Remember that most cycling races are not organized in 15-minute sub-threshold intervals. Cycling races are extremely unpredictable and you will need a wide repertoire of skills to master them. So spontaneous cycling races or sprints are an excellent supplement to your regular, scheduled intervals.

If you never do anything that is not scheduled in the training plan, then do at least one off-diary interval/race/sprint this week.

2) Anaerobic intervals and sprints
The secure way to boost your anaerobic performance is through specific intervals designed for anaerobic performance. These intervals are typically shorter efforts of less than 60 seconds. The intensity is so high and the duration so short that using a heart rate monitor for pacing makes no sense.

Even without any pacing tool, it is relatively easy to get a great boost of your anaerobic power and endurance.

Simply by doing anaerobic intervals once or twice per week, your anaerobic capacity will increase significantly within a few weeks. It is much faster than building aerobic power, so even if you are a bit late, you have a good chance to catch up quickly.

One important thing that most riders are not aware of is the need for recovery between hard anaerobic intervals.

Why? If your recovery periods are too short, you will not be able to generate sufficient high power outputs in the work periods and more work will be performed through aerobic metabolism. Thus, you will not get a sufficient stimulus for your anaerobic enzymes.

3) Tapering
The most overlooked secret of winning riders is their use of tapering. If you want to make a really great ride, you should make at least some kind of tapering protocol before the races you prioritize. That will make your legs and mind fresh, and help you to perform much better than most of your opponents.

Especially in the early part of the season many riders have been through a heavy amount of training. With reference to the overload principle, these riders need a few weeks of tapering before they are able to perform at peak performance.

It’s not all about boosting your anaerobic system

Winter training is often considered as the most important part of your preparation for next season. Why not also use your best weapon to improve aerobic performance?

As I mentioned previously in this article, you might choose to prioritize differently. If you spend less energy on optimizing your anaerobic system now, you will be able to build an even stronger aerobic engine. And because of that you can be even stronger later in the season. That is always a question of priority.

Even though my 12-week winter training program forces you to tackle scheduled intervals three times per week and also perform an increasing amount of training, there may still be opportunities to ride more.

Don’t be afraid to add an extra interval or a spontaneous friendly cycling race.

Yet, it’s my gut feeling that many riders don’t prepare optimally for the season opening. And just a little tweak to your current training can make a nice improvement in your opening races.

Thus, I conclude that intelligent riders get an easy advantage in the first few weeks simply by optimizing their training.

4 Pre-season Bike Training Sessions That Will Boost Your Race Performance

VO2 Max intensity refer to your avg. power output (Watts) in 5min test.

Pre-season Training Program 1 (50 min)
15 min warm-up
1 x 5 min – 80 % VO2 max
1 x 5 min – 50 % VO2 max
3 x (3+3 min) 100 / 50 % – VO2 max
7 min cool down

Pre-season Training Program 2 (50 min)
15 min warm-up
3 x (40s + 9.20min) maximum sprint efforts
5 min cool down

Pre-season Training Program 3
15 min warm-up
16+ x (30+30s) VO2 max
10 min cool down

The Ultimate VO2 Max Training Session
(read more about the ultimate VO2 max workout here.)
10+ min warm-up
2+8 min VO2 Max / Threshold intensity
10 min recovery
2+8 min VO2 Max / Threshold intensity
10 min cool down

PS. I can guarantee these intervals don’t work if you don’t try…

Basic Principles of Cycling Training for Beginners

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I have often been asked how beginners should train if they want to improve fast. It’s simple: Take action! The thing you should do is to stop reading this article now and get out on your bike.

Cycling Training for Beginners – Structuring and Planning

One of the best ways to improve fast as a beginner cyclist is to get structure into your cycling. I have often been told by my riders that they feel much stronger when they’ve started on one of my cycling training programs.

In the beginning they believe that it is because of the special combination of intervals, but I keep telling them that the single best explanation for their progress is that they now have a structure on their training program.

If you are a hard working cyclist, you deserve to achieve good results with the work you do. You don’t (necessarily) have to train more or harder to achieve better results.

If you get the right structure with proper amounts of interval training on the right days, there is a good chance that you will improve fast and continue doing so. And yes, I certainly believe interval training should be in every training program – also when planning cycling training for beginners.

I like the idea of being smarter not training harder. I know it is a cliche but there is definitively some truth waiting for you in this slogan. If you want to learn more about my training philosophy, please subscribe to email updates below.

The Principle of Super Compensation

When you’ve performed a hard training ride, your body will have to recover before it get’s stronger. How much time you need for recovery depends on the type of training, your overall fitness and nutritional status.

There are also some other factors that influence on your recovery time, but for a beginning it is important to know that hard training takes more time to recover from than light training.

When you have trained for a while you will start to experience that your legs might feel sore the day after a hard interval workout and feel fresh the day after a light training session.

Thus, you are about to get the idea about super compensation. To get the best progress you will need to find the perfect combination of training sessions and recovery.

Frequency, Intensity and Duration

There are mainly three ways to change the total workload in a training week: Frequency, intensity and duration. E.g. if you train more frequent, ride with a higher intensity (more races, more intervals) or simply just ride more, you will force your body to adapt to these challenges.

This way you can reach a higher level of fitness, but your body will not allow you to increase the total workload too fast. Good cyclists make use these buttons to turn up and down the workload all the time.

Remember that it is the consistency that makes you a strong cyclist, not just one hard week of biking. Small adjustments over time will help you to become a better cyclist.

The most popular method of improving your threshold power is via interval training. It is crucial to know your power output and/or heart rate at threshold power and use these values to pace yourself throughout intervals at the same intensity. You will have to do a performance test or a time trial as a reference.

The trickiest part of doing intervals is to remain at the right intensity throughout. Going a bit too fast at the start makes it impossible to maintain the right intensity to the end. If you go too slowly, you will not get the improvements you are training for.

Intervals: how to interpret them

3x (6+4min) Threshold power / active recovery
Interval sessions are one of the main parts of any training schedule.

But if you see them written down, it can sometimes be difficult to understand what they are and how to do them. Some riders are put off by this and left baffled by explanations that resemble complex mathematical formulas.

Take this example interval session: 3x (6+4min) Threshold power / active recovery

To the uninitiated, this may look confusing and meaningless, especially if you were to read it in a book or on the internet, so let me explain.

The equation basically means: doing 6 minutes at threshold power pace three times with three recovery periods of four minutes in between each effort. (6min hard work, 4min recovery, 6min hard work and so on”¦)

So you would do the following three times:

  • 6 minutes at threshold power pace, followed by;
  • 4 minutes’ recovery

In this example, threshold power refers to an intensity you should try to maintain throughout each interval. Although you are unlikely to know what your actual threshold power is, when you have tried these intervals a few times it will become much easier to pace yourself correctly.

For the recovery periods it is advisable to do some light pedalling to remove metabolites and keeping your oxygen consumption at a moderate level. This will then make it easier for you to perform the next interval at the right intensity (and get more time at the right oxygen consumpion. If you don’t pedal in the recovery periods then the beginning of the next interval will actually become more anaerobic.

Intervals are normally performed at sub-threshold, threshold and VO2 max intensity as described below.

Before you begin with the interval training it is a good idea to perform two tests to get a better picture of your current fitness. These tests help you to get a better pace during intervals and makes it easier (and more motivating) to track your progress.

Five-minute and 30-minute performance tests

VO2 Max intensity refer to your avg. power output (Watts) in 5min test. Threshold power intensity refer to avg. power output (Watts) in 30min test. (30min test might at least, in theory, overestimate ”˜functional threshold power’ but from a practical point of view, you shouldn’t worry about it.)

When you perform a one of these tests, try to estimate how much power you can produce for, let’s say, five minutes and then keep a consistent pace. It might be necessary to adjust your pace throughout the test, but that’s how performance tests (and time trials) are.

If you use heart rate monitor as your main pacing tool then your average heart rate during the last 20 minutes of the 30-minute test is an excellent indicator of your threshold heart reate.

If you don’t know you maximum heart rate then there is an easy protocol to find out:
1. Warm up for 10-15 minutes 100-150W
2. Every 2 min, increase workload ~35-50Watts depending on fitness level.
3. Ride until exhaustion. Notice your maximum heart rate.

Training Intensities

Recovery
Heart rate: Below 65% of maximum heart rate.
Power: Below 55% of threshold power.
This is the easiest training intensity and should reflect that you want to train without conflicting with the recovery process from previous intensive training sessions. Correctly made recovery rides may actually provide a small boost to your overall recovery.

Endurance
Heart rate: 65”“80% of maximum heart rate.
Power: 55-80% of threshold power.
This is your main training intensity. Sometimes you are able to push it a little harder but you should always be able to maintain this intensity throughout the training session.

Sub-Threshold
Heart rate: 80”“87% of maximum heart rate.
Power: 80-90% of threshold power.
This training intensity is just slightly below your threshold power and is a secure way to improve your aerobic engine.

Threshold
Heart rate: 87-92% of maximum heart rate.
Power: 90-105% of threshold power.
This training intensity is close to your threshold power and gives a boost to your aerobic engine.

VO2 Max
Heart rate: 92-100% of maximum heart rate.
Power: 90-105% of VO2 max power (five-minute maximum test).
This training intensity is close to your VO2 max power and is the most time effective training for VO2 max gains.

Anaerobic
Heart rate: Not useful for pacing.
Power: 90-102% of maximum power corresponding to the duration of the interval you train. For example, if you plan an anaerobic interval of 30 seconds, then you should base your power output on your power output in an all-out 30-second sprint. So your target power should be in the range of 90-102% of your power output in an all-out 30-second sprint.

Please note that the above mentioned intensities are only general guidelines and should be read as such.

As you get used to these different training levels, you might begin to make more training zones, e.g. low-end Threshold power, high end sub-threshold etc.

If you feel you are able to maintain a higher intensity than the intervals prescribed, there is only one way to find out. If you are unable to maintain intensity, you may need to analyze whether there is a good reason for this. Have you fully recovered from your last training session? Are you slightly dehydrated?

If you feel well but have a general problem performing the prescribed intensities, re-adjust the intensity levels mentioned in this article to fit your own unique physiology.

What is the right training philosophy?

Many coaches develop training sessions targeted to improve your threshold power. Intervals with an intensity around your threshold power are the most common and they are very time effective, too. Other coaches believe in intervals slightly below threshold power – sometimes referred as ”˜sweet spot training’.

As you can see there are many ways to train which will boost your aerobic engine.

Most of my cycling training programs are built in a way that increases threshold power using a combination of

  • VO2 max intervals.
  • Threshold power intervals,.
  • Sub-threshold power intervals.
  • Endurance rides.

I agree that threshold power is often the single most important parameter for endurance athletes. Though, it is important to remember that most cycling races are not won at an intensity around threshold power.

So don’t forget to train your anaerobic endurance, sprint skills and VO2 max as well. These skills are all required when to race goes on. Performing all your training at an intensity below threshold power is simply not sufficient to build a superior VO2 max / anaerobic endurance / sprint skills.

Still, as I also wrote in the beginning, the first and most important step to get better is to take action.

Are you ready to act? If you don’t act – nothing happens. Guaranteed.

As soon as you realize that it is you who are responsible for your own results then you will start to move. I won’t push your pedals.

If you enjoyed this article about basic cycling training principles for beginners, please hit the like/share button below before you hit the roads. Thank you.

The Ultimate Guide to Time Trial Training

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IT SOUNDS fairly straightforward. You, your bike and the clock, riding in splendid isolation as quickly as you can, away from the rough and tumble of the peloton.

In theory a time trial should be a simple test of your ability to ride your bike as fast as possible over a set distance.

But if only it was as easy as that…

In many ways a time trial is the ultimate challenge for a rider. There is nowhere to hide, no bunching pack to drag you along. And it hurts: in fact the pain will usually last from start to finish.

But whether you achieve a personal best (or a personal worst) you will always be left with the same feeling when you cross the line: you will want to go faster next time. Time trials have that glorious habit of leaving riders hungry for more.

If you’re serious about getting faster, beating your quickest time over a particular course and completing the perfect time trial, getting every little detail right is absolutely crucial, especially with regards to pacing, aerodynamics, preparation and technique.

So before you saddle up, here is my own ”time trial bible” to give you a kick-start”…

Time Trials: Getting the pace right

The first five minutes
Pacing is everything when it comes to time trials. Getting the initial speed correct is the key to achieving your goal time. But the easy trap to fall into  and so many riders do this is to go out too hard so your pace slowly but surely slackens off during the course of the ride.

The end result? You finish meekly when you should be aiming to finish with a flourish.

Patience is the key
Starting at breakneck speed will NOT lead to a better overall time. If you blast out at full pelt you risk blowing up well before the end of the trial, which will lead to you running out of energy and finishing poorly.

So with this in mind, the first five minutes of a time trial are crucial and will almost certainly dictate if you succeed or fail in achieving your goal time.

In addition, your cardiovascular system takes a few minutes to react before it delivers optimally for your desired intensity.

Even if you’ve performed a solid warm-up, you will be at risk of going anaerobic if you try to maintain your target pace right from the beginning of the time trial.

While I strongly recommend the use of power meters to help with your pacing strategy, it is possible to learn how to pace yourself sensibly without using one.

Ups and downs of pace control
The traditional view among the majority of coaches and riders is that a time trial should be tackled by adopting a strong but even pace throughout the whole race. But I beg to differ slightly. I strongly believe that a few judicious and subtle changes to your pacing strategy will yield a faster overall time.

I stress again… it is so vital not to start too fast. Try staying SLIGHTLY BELOW your planned target power for the first five minutes of the time trial. Then after five minutes make sure you ride as close as possible to your target power.

Now here’s one difference to the ride-at-an-even-pace throughout mantra: Try pushing a tiny bit harder uphill, and then ease off slightly on the descents. Do this and you will achieve an overall quicker time.

Try it: it works!

About 20 watts more power riding uphill will save you more time than you will lose by reducing 20 watts going downhill. This is because there is a stronger aerodynamic drag at higher velocities.

When it comes to pacing, one great training tactic is to practise completing the distance you will be tackling at a flat-out pace. If you find that your speed slackens off towards the end, then you have clearly gone out too hard.

However if you feel fresh at the end then you probably haven’t paced it fast enough. Practice makes perfect, so it’s worth practising until you know for certain what a challenging but sustainable effort over a given distance feels like.

Action plan:

So when it comes to judging the right pace try the following tips:

  • Analyse your last time trial (heart rate, power outputs).
  • Develop a new pacing strategy for your next time trial.
  • Perform specific time trial training with your new pacing strategy.

*Obviously if you are taking part in a track pursuit then you will have to use a different pacing strategy.

Advanced Time Trial Training – Aerodynamics

Bradley Wiggins. Silver medal at World Championships in Time Trialling 2011. Image by Training4cyclists.com

Aerodynamics are pivotal to completing a successful time trial. But riders shouldn’t get too hung up on aeros: keep in mind that it is just one part of the overall performance equation.

Yes, aerodynamics play a big role, but they are not the deal breaker when it comes to achieving a goal time.

However some facts are indisputable: one big fact is that 90% of a rider’s power output is used to break wind resistance. In fact wind resistance is the biggest enemy when competing in a time trial.

So to counter the elements finding the optimal body position is crucial as it minimises the aerodynamic drag, so requiring fewer watts to ride quickly.

Pole Position
The position of the body is also where riders can make the biggest improvement to overall aerodynamics.

And if your bank balance won’t stretch to purchasing a dedicated time trial bike and all the expensive accessories built for brilliant aerodynamics then nurturing a good body position is even more important.

There is even a growing view among some experts that the most aerodynamic position for a rider can actually lead to a decrease in pedalling efficiency, and a rise in the metabolic rate of effort. Subsequently, this can lead to a cut in the average power output of the cyclist.This reduction in power can be between 10-20%, say some experts.

The body position can also become so extreme that it actually limits your performance even though it is more aerodynamic. However I believe that with targeted uphill training while maintaining the aerodynamic position it is possible to cut down on this loss of power caused by aerodynamic body position.

Aero Test
Wind-gallery tests are also extremely useful but are expensive. However there is one simple test to gauge the aerodynamic advantage of different bike positions.

All that’s required is a 300m descent, with a gradient to allow a 50 km/h speed without effort on the pedals, followed by an ascent to slow down and stop the cyclist within a fairly short time: the further the cyclist goes up the hill, the more aerodynamically efficient the body position.

This can take a few attempts to eradicate statistical errors, and conditions such as wind speed/air temperature have to be taken into account but, in the end, you will find the results are reliable.

In terms of body position the frontal area is the most vital aspect.

Most coaches agree that riders should try to minimise their chest’s bagginess and keep their arms and shoulders as closed as possible. Other strong aerodynamics tips include:

  • Make your aero extensions as long as the rules allow
  • Handlebar height is not as vital as reach
  • Wear an aero helmet

Get Your Kit On
The last point above is a good one. An aero helmet (app. $150) is a good place to start if you have some spare cash to splurge. There is no doubt that an aero helmet will make you significantly faster so it’s a solid investment. Experts estimate that an aero helmet alone saves a rider 10-15 watts of power at time trial speeds.

You could also try lowering the front of the bike, which could be as simple as flipping the stem, and fitting some tri-bars, which cost as little as $50. After an aero helmet, you could start thinking about adding aero drinks bottles, overshoes, skin suits, deep-section wheels. But it is wise to spend any money you have on making sure you get into a good body position first.

And while all this expensive equipment is useful, pricey kit won’t make you go faster if your body acts like a huge air brake.

So if your budget is limited, keep in mind that body position should be your main priority. Focus on improving your body position on your current bike and invest time and energy on the areas where you can make the biggest gains.

Remember: cut wind resistance and you’ll go faster.

Take action:

  • Perform aerodynamic tests with your current bike.
  • Reduce your frontal area. Make a “longer” position on your bike.
  • Perform an aerodynamic test with optimised set-up.
  • Repeat above steps until you see gradual improvements.

Interval training for time trials: No pain no gain

In cycling your training should always be targeted to your goal. So for time trials you will have to train at a very high intensity if you want to improve your time over a given distance.

To sustain a strong pace for the duration of a time trial, your training sessions need to be explosive. So interval training is the key, with a combination of sub-threshold, threshold power and VO2 max intervals.

Professional riders target their time trial training towards improving their threshold power. But developing a large aerobic engine will not happen overnight. It demands a huge amount of training and effort, and the adoption of the highest quality training principles over several years.

But one thing is certain: time trial riders (just like sprinters and climbers) do need a fantastic threshold power as a strong performance at threshold power is obligatory for winning any race. And another thing is certain: training with a very high intensity will boost your ability to continue riding without accumulating lactic acid.

VO2 Max Intervals

VO2 max intervals are a brilliant stimulus for your aerobic system. They also provide a great boost to your threshold power. VO2 max may not be the most crucial power output but the advantages of learning this skill are immense because the physiological adaptations to VO2 max training are the same as the ones you achieve when training at lower intensities.

Also bear in mind that threshold power is only a percentage of your VO2 max. The physiological skills you train with during threshold power intervals are also stimulated at VO2 max intensity.

Threshold Power Intervals

These are the most popular way to boost threshold power. The key is to know your power output or heart rate at threshold power and then use these to pace yourself throughout intervals at the same intensity. The best tactic is to tackle a time trial as a yardstick or reference.

The toughest part of these intervals is to stay at the right intensity throughout. Setting off a tiny bit too fast will make it impossible to maintain the right intensity. Starting too slowly, and you won’t benefit from the adaptations you are training for.

Threshold power intervals are extremely tough but really effective in creating a better aerobic capacity and they are brilliant for any rider want to become a better time trial rider.

Sub-Threshold Intervals

High intensity interval training is only beneficial if you complete them. So while VO2 max and threshold power intervals are the most effective ways of training for a time trial, they will be rendered ineffective and meaningless if you don’t complete the actual intervals at the required speed/intensity.

So physically and mentally you will undoubtedly achieve a better training result for a time trial if you opt for an intensity with a higher success rate. This is where sub-threshold power intervals come into their own as they can offer major improvements.

Some experts also argue that there is a physiological sweet spot as you can train at a high oxygen consumption without going anaerobic, with a positive knock-on effect on your aerobic system. So for time-trialling, they are excellent for training.

I would strongly recommend that you track your training progress using a series of physical performance tests. For example if you train for a 25km time trial then measure your average power output for such a distance in training.

But do remember that the beauty of hard interval sessions is that as you begin to increase the size of your aerobic capacity, you will also boost your power output for that distance. This will allow you to monitor your physical performance and, more importantly, separate these improvements from other improvements caused by improved aerodynamics.

One thing is for sure: the magic formula is out there waiting for you.

Take action:

  • Sub-threshold intervals, e.g. 2x20min.
  • Threshold power intervals e.g. 3x12min.
  • VO2 Max intervals e.g. 3x(3+3min).

Other top time trial tips

Food

Many cyclists with a race or time trial on the horizon see it as a perfect excuse to gorge on a mountain of food. But while carb-loading is recommended to a degree, moderation is advised when it comes to time trials. For an event like a 10 or 25-mile time trial, a meal rich in carbs, such as pasta or rice, the night before the race is probably sufficient. There is no reason to eat food high in fat.

On race morning focus on carbs again. Jam on toast is a good choice while if you prefer cereal ensure it’s low in fat and fibres. En route to the time trial, it is worth sipping an energy drink while a dose of caffeine (up to 200mg) may also be advisable. Stay euhydrated during warm up.

For a short time trial of 10 or 25 miles don’t bother with a drinking bottle as time lost sipping the fluid will outweigh the benefits of taking on mid-race fluid. After the event make sure you have a recovery drink ready.

Warm up

Failing to warm up properly will mean you won’t benefit from all those tough hours of training. One warm-up strategy is to ride comfortably for 10-15 minutes and then perform three 10-15 second bursts (not all-out sprints) with a couple of minutes of recovery in between. Slightly increase the intensity so you raise your oxygen consumption in small steps. This protects you from going anaerobic.

Aim to warm up for at least 20 minutes and there is rarely no reason to spend longer than 45 minutes. If you’re in a hurry, check out this quick warm up.

Mental preparation

While psyching yourself up may seem the obvious thing to do, staying calm is probably more important. Get too worked up and you may be tempted to go off too hard. Stay calm and stay in control of your effort. Remember if you go off too fast, there is no chance to recover.

Ride the course

Familiarise yourself with the course if possible. This really helps and makes sure there are no nasty surprises on the day. It is better to know where any killer hills (or potholes) are lying in wait. And even on well-marshalled courses, cyclists can still take a wrong turn in the heat of battle.

So do you feel motivated? Are you now ready to complete the perfect time trial?

If you have enjoyed reading this post why not share it with your friends on Facebook or Twitter?

Here is the link: http://www.training4cyclists.com/time-trialling/

Best of luck!

Age Is No Barrier to Cycling Training

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Getting older”¦ it happens to us all.

Most people are content to pick up their pipe and slippers, and enjoy a more relaxing, sedentary lifestyle in their twilight years.

Pottering about in the garden might be the sum total of their exercise regime.

But if you are passionate about sport, keeping fit and challenging yourself to greater heights then hitting the age of 50 is probably the perfect time to set yourself a new goal.

Cycling is a fantastic activity for the over 50s age group and reaching 50 is a fabulous opportunity to challenge yourself and your body. There is absolutely no need to think that just because you have hit the half century, you suddenly have to consign all sport and training to the history books.

Of course, your body might not feel as fit or as supple as when you were in your 20s or 30s, but if you are realistic and sensible in your approach you will be surprised at the heights you can reach.

There is nothing wrong in simply saddling up and cycling for pleasure. But, equally, there is absolutely nothing to stop you being more ambitious with your goals, aiming to boost your performance and competing with yourself by taking part in higher intensity training sessions”¦

Fight the Fear Factor

Half the battle for older cyclists is feeling scared or over-awed by the thought of pushing their bodies to the limit. They might be frightened of failure or the possible disappointment of not being to cycle as quick or as hard as they could when they were younger. But if they can conquer these fears then older people can enjoy intensive cycling training sessions just as much as younger riders ”“ maybe even more so.

You can achieve great results whatever your age.

You just need the self-belief and confidence to get over any fears or misconceptions. Imagine the thrill of knowing that you can improve your times and performance ”“ even at the age of 55 or 60? The confidence boost and kudos you will gain from this will be great for your mind and body.

Health Checks: They’re Vital for Your Age Group

Here’s the sensible bit”¦ Yes, you are older, and more susceptible to illness and disease.

So if you ARE seriously thinking of stepping up your training sessions and want to challenge yourself to ride harder and faster, then you must seek medical advice beforehand.

Go and see your doctor and talk to him about your intention to train hard. He will probably agree that it is an excellent idea as long as you are sensible and have a common sense approach. But it is advisable to at least get your blood pressure checked out.

Once you have seen your doctor and he has given you the thumbs-up, it will also provide the final confirmation and confidence boost that you need to take the plunge and saddle up.

High Intensity: The Human Body Loves a Challenge

You don’t have to have a rippling torso or a six-pack to train hard. You also don’t have to be in your teens, 20s, 30s or 40s to improve your cycling performance.

The great news for older cyclists is that strong training principles work for ALL ages. The cardiovascular system is extremely flexible and can adapt to changes and challenges when you get older. You will receive both peripheral and central adaptations that will help you perform better.

The heart can adapt specifically to the physical demands met during a training session. Like any other muscle, the heart needs regular training to maintain its fitness. The ventricle becomes more compliant, meaning less resistance during filling. This enables stroke volume to increase and less work for the heart. Crucially, it also allows the heart to maintain an increased stroke volume during tough exercise.

Never underestimate what the human body can achieve. Biologically and physiologically, the improvements you make to your body if you train hard will almost be the equivalent of when you’re younger.

When you train, your heart will develop a higher stroke volume due to an increase in the cardiac chamber size and an expanded total blood volume. This will enable your heart to deliver more oxygen to your muscles with fewer beats.

In turn, this will help you to ride faster. But this improved cardiovascular fitness will also bring benefits in other parts of your life. You will feel physically stronger, have more energy to do other vigorous activities and will also feel sharper.

Most older people develop a slightly higher fat percentage and it becomes more difficult to maintain muscle mass. But you can slow down the onset of a “thicker” body and fat production with a structured training plan.

Both endurance and strength training can have a wonderful knock-on effect on your lifestyle and generally boost your quality of life.

Strength Training

Strength training is a thorny topic among the cycling fraternity and there is an ongoing debate as to whether it improves performance. But cyclists can definitely gain a better quality of life by using strength training to maintain muscle mass. This may not necessarily make you perform better on the bike but it will contribute to a healthier lifestyle.

However if you are intent on boosting your performance, you should consider doing strength training in the off-season only, when the weather is colder. Completing just two strength training sessions a week as part of your training schedule should be enough to enhance your fitness and general quality of life.

It is also probably worth bearing in mind that strength training should never have a negative impact on your overall training regime, so sessions on the bike should always come first.

Plan Your Training So It Has a Purpose

You will achieve more if you have a structured training plan and if each session has a real purpose to it. If you are on a rest day, work on some technical skills that do not require physical power. Make sure every session has a real focus. You could enter a local race and tailor your training plan accordingly so you peak on race day. That will focus your mind and give you added motivation to get out of bed and saddle up when it might be cold or wet outside.

In essence: use your time effectively and make the most of every minute’s training.

Recovery Time and Rest is Vital for Your Age Group

OK, maybe you once thought you were Superman and you could conquer the world!

Well, the harsh reality is that whereas once you may have needed little or no recovery time after a training session, now you certainly need to recharge the batteries after a session and allow the body to recover properly. If you give yourself more recovery time between sessions, it will improve the quality of the next session.

Not recovering properly will only enhance the risk of injury.

In addition, make sure you get enough sleep as this is a vital part of the recovery process. A lack of sleep can cause fatigue and affect performance. Diet and nutrition are also important. And for post-exercise nutrition, always have a recovery drink immediately before consuming 1g of carbohydrate per kg and 1/3g protein per kg of body weight within 30 minutes of finishing moderate to high intensity training sessions.

Conclusion

If you are consistent and serious about your training, then you will certainly become faster and stronger, despite your age.

Imagine the satisfaction of comparing your performance and times with your friends, both older and younger: if you train hard and effectively you will become so much stronger than your peers in no time.

So if you are among the over-50s, don’t write off high intensity training. It can give you a new lease of life ”“ both on and off the bike.

The performance improvements will be tangible and real and offer great satisfaction. And your general quality of life will improve as a result. Age is no barrier to the very best training practices. And high intensity workouts will help you to achieve better results in less time.

So to sum up, before you embark on high intensity cycling training, make sure you:

  • Seek the thumbs-up from your doctor.
  • Stick to a training plan which contains solid training principles.
  • Ensure enough recovery time, rest and good nutrition
  • Include some high intensity sessions
  • Be consistent. Work out all year round
  • Do strength training.