OK, you are getting a picture of what this training routine is all about. Maybe you had sore legs at the beginning of this training program, but now you are getting familiar with this kind of training, so don’t worry. Yesterday you took a walk in the park: 30min with just a few VO2 max […]
VO2 Max Booster Program – Time Effective VO2 Max Intervals Read More »
When it comes to solid training principles, it ends with three words: Training, recovery, and nutrition. In the first four days of the VO2 Max Booster Program, we have focused on different training principles. Since training is the essential part of our rush for a higher VO2 max, we haven’t spent much time on recovery
VO2 Max Booster Program – VO2 Max Intervals As Active Recovery Read More »
I often hear that cyclists skip strength training because they will gain additional body weight. In this series, I will explain how cyclists can strength train without gaining extra body weight. This article is a part of the ‘Strength training without additional body mass series’. You can read the rest of this series here:1. Why
Strength Training Without Additional Body Mass – 4 Read More »
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.
Training
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. Remember to invite the established mountain bikers to hit the roads with you when they have taught you a lesson or two off road.
Nutrition
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”¦
Recovery
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?
Off-Season Training, Nutrition and Recovery Read More »
When you train hard, you deserve to get good results. One of the best moments to improve your performance is the first hour after your training session. Here are 5 simple tips for a better recovery:
5 Simple Tips for a Better Recovery Read More »
When training does not result in the desired and expected results, riders start to make up reasons why they have stopped improving. As I explained in the first part of ”˜How to deal with training vacuum – Part one‘ the rider is looking for someone or something to blame. But often it is not someone’s or something’s fault. Instead the rider has reached a plateau for his talent with the current amount of training. And that is a very natural progression. When you are good at something it takes longer to improve to a higher level.
Recognize when you are in a training vacuum
If you do regular tests you will notice when you have done a couple of tests with no progression. That is sign that tells you that it is time to reconsider your training situation.
Back to basics ”“ Proper training, nutrition and recovery
This is old news, but still three very essential topics. These are the basics in good cycling training and should never be forgotten.
Write a training diary
Write down every training session you do. This is a very useful tool when done correctly and seriously. It makes it easier for you (or your coach) to discover problems. Do you train intervals too often, is your amount of training as you thought it should be and when was the last time you felt that you had good legs? These questions are easy to answer if you have a training diary.
How To Deal With Training Vacuum – Part Two Read More »