|
Training Strategies For Serious Cyclists |
By:
Colin Johnson |
|
|
Training Strategies for Serious Cyclists
by Colin Johnson
To get the most out of your training there is more to do than simply just turning up to ride. Simple planning before your cycling training can ensure that you gain the optimum benefit from each session. Having a specific strategy that will address what you are aiming to get out of a day on the bike will go along way to your achieving success.
Discipline is everything. All great sportspeople have discipline, though they may be very different in all other ways. Great sportspeople do not wonder whether they will get up early during the dead of winter or whether they will just give it all a big miss in humid weather! They have made the decision to train ahead of time, and this attitude should be our model. So decide now that this is what you will do and don't give yourself licence to have the internal discussion anymore. What makes good athletes turn into great atheltes? In a word, discipline.
Even serious cyclists are human and that is why they need extra motivation to keep on keeping on. The best way to stay motivated, in my opinion, is to train in a group. The best groups are between four and six cyclists. Don't let the group become too large as in a big group you will not be as conspicuous if you're absent one day. You must be conspicuous so that you can be chased up. It's all about accountability through a sense of belonging and responsibility to the group. Guilt is not necessarily a bad thing and if you're feeling guilty about letting the rest of your group down, you are more likely to stay regularly involved. This in turn will lead to greater levels of fitness, strength and endurance in you, which is a huge part of your aim in training.
There are many benefits in being part of a smallish cycling training group. The healthy competition factor can be an incredible booster and help us push the front wheel over the line of comfort, and consequently make us better and stronger riders. As a group, setting a time occasionally to reach a particular destination, or setting a time for a section of the ride, adds variety and keeps the competitive edge alive and well. Be honest with each other, set goals and offer advice to each other. This will greatly aid your development as a cyclist.
Ideally, everyone you train with should be of the same cycling standard. However, in reality, your group will comprise various abilities and fitness levels. Never fear. There are ways around this and you should think these things through thoroughly before you leave for a ride. Train in a time trial formation and have the youngest (or fittest) cyclists at lead wheel with the oldest (or weakest) at the back where they can stay in long stints. If those at the front feel held back, they can always go hard and reach a summit first, then turn around and head back to the rest of the group only to climb the hill all over again. This means that everyone is stretched and challenged, regardless of fitness level or experience.
Assess the group's weaknesses and strengths. Some are sprinters, some climbers and some real all rounders. The group factor can really come into play to help each other overcome individual areas of cycling weakness. Help those that hate the hills, and steadily speed up the non sprinters. Changing your route will assist this. Also having a short loop circuit when hill training can be fun so the better riders can surge ahead and catch the group. In essence you are still training together. Finishing off the session with a group handicapped sprint can be great enjoyment and leave you feeling like you have really pushed yourself.
Keep in mind that relationship is an extremely important factor in your training success. This is not given nearly enough credence, in my opinion. Train in a group, not on your own. Don't just ride with your training group, socialise with them and get to know them and their families. These informal connections will build understanding and trust. This in turn will make you feel more responsible to your training group and you wont be as inclined to let them (and yourself!) down by not turning up to training sessions and so on. Perhaps you've noticed the tendency of runners, cyclists, swimmers and other athletes to achieve personal bests in team events and/or relays. This is no accident! As individual competitors, you will be positively influenced by having your fellow-trainers around, encouraging you and inspiring you.
Set yourself up to succeed by ensuring that you have all the physical requirements and advantages before, during and after training. Assess individually what your body requirements are by experimenting with differing quantities of food and liquid intake. Amino Sports Fuel drinks will ensure maximum output of energy as well as replacing vital ingredients such as electrolytes that the body has sucked from you under physical exertion. Use these before and definitely during competition and training. I also cannot stress highly enough the need for a protein shake after cycling. Preferably within 30 minutes after exercise. Protein drinks will significantly assist your muscle recovery, growth and repair. Don't waste your training! Get the most out of your hard work and sacrifice.
Safety should always be high on your priority list when cycling. You must consider all aspects of your intended route, including equipment needed, transition points, dense traffic areas, weather and communication signals for your training group. Know when members of your training group are likely to become tired and less alert. Use clear and consistent communication with the others in your group: this is all part of the required accountability. Most accidents occur when cyclists are tired and their reactions are much slower than they should be, so be scrupulously diligent about this. Always organise to return home on a very safe, tried and tested route.
You're a cyclist and you're looking for training advice..good on you! So many set out to train without gleaning advice and hearing the voice of experience, but you're not one of those. Find a training group so that you're not trying to do this all on your own. Then be determined, informed and consistent, and you will find success. Here's hoping you achieve your personal best and have the time of your life doing it!
Colin Johnson has been a creative fitness expert and elite sports coach in many fields. He strongly recommends whey protein shakes for muscle recovery and growth and Amino Sports Fuel for lasting energy. Click here to get your own unique version of this article.
|
|
Article Source: http://www.statssheet.com/articles/article54958.html |
|
|
|
|
|
