Start now: Cycling Training Plan from sofa to 60km. For our training plans, different parts of the rides are described using numbered training zones. The plan is to work at that level of effort for the time given. Making the most of your time means working at the right effort level for you. Z1, meaning Zone 1. The Borg scale, from one to 10, provides a guide to how these effort levels should feel:. To find your functional threshold HR and power needed to develop your zones , you will need to complete the following procedure:.
After warming up, perform an all-out minute effort, either inside on a turbo or outside on a quiet road. This effort is similar to a time trial effort. Once you have your average HR and power number for this minute test, use this number as your per cent threshold figure. Take your average power for the 20 minutes and multiply by 0. This number is your Functional Threshold Power — and your zones are based on a percentage of this figure. The above is based on both the Borg scale of intensity and the training zones developed by Andrew Coggan.
The point at which lactate begins to accumulate more quickly than it can be processed is your LT or, in riding terms, the fastest pace you can maintain for minutes. Aerobic Ride: This is generally a short ride one hour or less at low intensity.
It works your aerobic system without putting too much training stress. Typically, this is a training session that can be done either indoors or on the road. Endurance Ride: These rides are carried out at a lower intensity but for longer durations, so they build your ability to perform exercise for prolonged periods of time.
Levels of fatigue post-ride will be higher than that of the aerobic training sessions. These rides are normally longer than 1hr 30min.
Mixing up your activities allows you to work different muscle groups while giving your main cycling muscles a break. Slow Tension Efforts: These focus on building your overall strength on the bike.
We all know strength plays a big part in cycling fitness, and using strategic on-the-bike strength workouts we can maximise this essential component of performance. Generally, these efforts are completed at a low cadence, below 70rpm, and at a moderate intensity. Endurance Fatigue Resistance: Enhancing aerobic fitness by developing your base endurance, these workouts recruit slow-twitch muscles fibres and train the body to use fat as a fuel source.
This session has the additional benefit of teaching your body to work hard while fatigued. Make sure you hit the required duration.
VO2 Max: These is maximal aerobic intensity, lasting between two and five minutes. These intervals are intended to increase VO2max — your maximum rate of oxygen uptake. Note: It takes a minute or two for heart rate to reach its VO2max level, so do not rely on average HR in these intervals. This is not a full-out sprint; it is more like an effort to jump on to a passing wheel or accelerate over the top of a hill.
After the burst, return to a solid steady state effort. Tolerance Efforts: These efforts develop your capacity to endure prolonged high intensity without fading. This is achieved by completing short durations at a high intensity to accumulate a high lactate state, followed by a short recovery period, inducing oxygen debt and speeding up recovery. Cycling Weekly provides these training plans in collaboration with Dig Deep Coaching — a global coaching company that works with athletes of all levels across road, track, cyclo-cross and MTB.
Whether you are taking part in your first ever Gran Fondo or aiming to compete in the professional peloton, Dig Deep Coaching offers personal coaching to help you build your training around your lifestyle and make sure every pedal stroke counts. Now we start to add speed to the equation with our TTR Power program. This is where it all comes together and your hard work pays off during your race and big efforts. All the support from the training program has transformed me get mentally and physically stronger.
The commitment has helped me grow as an athlete, win races and compete against the best in the world. Thanks for all your help buddy! Pro Mountain Bike Enduro Rider. Dee has taken my training to a new level. With new advances in high performance sports conditioning, he gave me an edge on the competition. Training for function and sports specifics will not only improve my results and consistency but will lengthen my career in motocross racing! Professional Motocross Racer — Team Suzuki. I spent 7 days in Romania and attribute your program to me beating the guide and a far better rider up the nastiest riverbed: 2 km of boulders and logs in first gear and manhandling the bike.
I also think the flexibility and full body strengthening help me ride for 7 days with little impact and I am pretty sure it saved my shoulder joint when the bike to off with my arm! His specificity is unbeatable! Each Training is designed for progression from the previous month. Year round workouts for on and off season training. Coach Dee will give you personal feedback. How to locate and measure the level of stress and trauma.
Re-test every month to track your progress. Learn the proper way to build stability and strength. Address ongoing posture issues and weaknesses. How to convert your newfound stability and strength into power. Learn effective nutrition strategies to help you on and off the bike. Use the Warm Up guide to prepare you for riding your best. Aerobic endurance is the ability to hold and sustain an effort for prolonged periods of time.
Nino Schurter is a great example of this. Nailing nutrition. As with any endurance discipline, nutrition is key. There are cases where low carb rides can be useful for improving fat burning efficiency, but if you want to train in this way, be clear as to the effort level, duration and post-ride fuelling required as done right this can very useful, but done wrong can leave you fatigued and possibly ill.
Read Story. The training plan. Block 1 — 4 weeks. Key activity : Long steady rides for aerobic development. Focus : Keep rides fully aerobic, predominantly at an easy pace. These rides breakdown fuel fully and efficiently and have little accumulation of lactic acid or fatigue. Tips : These rides improve efficiency to burn fat as a fuel, allowing you to ride further and longer, but also increases the effort you can put in before lactic acid builds.
An important foundation for training. Aim for two or three rides a week, each of which last a minimum of two hours, longer if possible. Block 2 — 4 weeks. Key activity : Interval Training to increase anaerobic threshold. Interval training uses short efforts at a hard intensity, followed by short periods of rest before repeating.
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