A rider must be aware of the five contact points of the bike, and know how to use them to develop and maintain control. The bike is an extension of our bodies, for example, the rider must learn how to gain leverage over the bike much as we do with a tool, a pair of skis, or a horse. This requires changing pressure and weight over the five contact points of the bike (handlebar, saddle and pedals).

As the bike is an extension of the body, it is critical that the bike’s five contact points fit the body so that proper leverage and feed back is effectively transmitted to the rider for control and balance.

• 1. The rider must be able to hold their head up and use their eyes to scan down the road and through the riders in front to determine the next two or three moves.
• 2. The rider must learn to pedal constantly even with the brakes engaged. By pedaling all of the time, the rider has increased control of both speed and direction gained by maintaining pedal pressure.
• 3. The rider must learn to break the plane formed by the body and bike.
  While we sit directly on top of the saddle during a lot of riding, certain skills require the hips to rotate to either side of the saddle to maintain control of the bike. The riders should learn to move not only the upper body but also the hips in relation to the saddle. For example, the rider must be able to pedal while the pelvis is tilted slightly to either side of the centerline of the bike.

These three principles encourage the athlete to “drive the bike” at all times. This empowers the rider to command control and avoid a sense of helplessness, which can allow “accidents” to happen on the road or race.

To “ride” a bike is somewhat passive by nature. One may characterize “going for a ride” similar to being a passenger in a car. A “ride” might more closely resemble a sub Zone 1 recreational spin through the neighborhood with the wife or kids, a social event that has no real structure, but means a great deal to the wife and kids.

To “drive” the bike is definitely more proactive (taking charge of one’s own destiny).
Practicing and training these concepts has a very specific intent, this structure enhances both cellular and nervous systems. The ability to efficiently maneuver your bicycle will be critical in your cycling performance. I compare driving the bike to driving a motorcycle through the winding mountain canyon roads, constantly using the throttle, brakes and contact points to control the bike.

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The athlete must train all of the energy systems to be efficient and make it to the podium. Interval training will increase the athlete’s ability to ride hard and recover quickly.

When the athlete follows a training plan, that investment brings quality to the workout whether it’s a short interval session or a long slow endurance ride.

Recovery rides and active recovery days are important, if not more important and will contribute to the adaptation phase for growing stronger. Train hard rest hard.

Following a systematic training program will not be enough to succeed, every good plan and training diary needs to be reviewed periodically, and the coach and athlete may have to adjust the training program approach.

The best coaches in the world focus on at least 5 basic fundamentals.

• Foundation – A systematic training plan that develops the physical fitness and mental skills of the athlete – the student of the sport. Consider the systematic training plan similar to that of a canvas for which to create a work of art.
• Efficiency – Performing a task without wasted energy physically or mentally. One of the most important tasks, is the ability to apply power smoothly to the pedal stroke. Also during intensity, the ability to command control of the bike and perform technical and tactical skills with minimal interference from the brain.
• Resistance – Training the muscles and skills necessary for a peak event. Whether a climbing course or rolling time trial, the rider will need to train the resistance of the motion and skill set related to be strong and efficient.
• Speed – Training the muscles and skills necessary for a peak event. Whether a sprint on the track or flat time trial the rider will need to train the speed of the motion and skill set related to be fast and efficient.
• Listen – The rider must be aware their starting point in fitness, experience and skill set. An athlete should challenge himself or herself, explore and expand the bike experience by including mountain biking, cyclo-cross, and track riding. The athlete should review goals consistently, be flexible with an approach. Train hard rest hard.

The Annual Plan has four distinct periods.

General preparation	December – January
Specialized preparation	February – April
Competition period	May – September
Transition/Recovery	October – November

1. General preparation period (December – January)

The objective is to develop your aerobic conditioning and gain cycling strength.
Establish a strong aerobic base with base road miles and weight training on the bike for strength and power, consider some cross training, i.e. skiing, hiking, swimming.

• Volume – starts light and gradually increases as the phase continues.
• Intensity – is mostly zones 1-2 with a few upper medium zones 3-4.
• Conditioning – weight training develops strength, speed, power, mobility and flexibility.
• Skills – techniques to consider straight line, cornering, group riding and obstacle course.

2. Specialized preparation period (February – April)

The objective is to develop specific racing performance capacities.
Start to add more intensity and increase volume of training, start lactate threshold, anaerobic capacity, and sprint training.
Early races are ridden as training and developing the pre race and post race routine, this solid foundation will be important for races that will follow later in the cycling season.

• Volume – will increase overall.
• Intensity – will increase (intervals, lactate threshold, sprints) zones3-4.
• Conditioning – will continue on the bike, later maintenance program will work.
• Skills – time trial starts – turnarounds, climbing and descending, bike skills for competition.

3. Competition period (May – September)

Fitness conditioning approaches top form by a progressively more challenging schedule. Early races are for training, and continued refinement of the pre and post race ritual.
Some of your races will be for enhancing performance capacities and gathering experience.
Keep sight of race goals, and committed to progressive improvements.

• Volume – is reduced later in this period, but intensity remains high.
• Intensity – is high during specific workouts (zones 3-5).
• Recovery is critical at this stage because of the racing demands.

4. Transition/Recovery period (October – November)

Time to recharge the batteries, rejuvenate and relax. This time of year is to be unstructured. Activities would include fishing, hunting, skiing, playing, having fun.
While the past season is still fresh in your memory, make a few notes as you review
your fitness and performance goals and other achievements or disappointments.
This information will be the threads of the fabric for your next season.

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]]> http://www.veloheitz.com/education/the-path-towards-a-goal-is-not-a-straight-one/feed/ 0 http://www.veloheitz.com/education/getting-to-the-next-level/ http://www.veloheitz.com/education/getting-to-the-next-level/#comments Thu, 09 Oct 2008 05:31:59 +0000 brittany http://www.veloheitz.com/?p=226 Making the right choice in finding the correct coach to help reach your goals is very important, the right fit means everything. The path towards a goal is not a straight one. Great athletes are born, but champions are coached. An athlete and coach on the same page can navigate through the obstacles of the demanding sport of cycling.

I have been coaching at USA Cycling’s Junior Development Road camps since 1998. One of the first things I do in the introduction is ask the riders, “who has a coach”. Early on, only three or four riders would raise their hands. Now, more than 75% raise their hands. I believe that this is a direct reflection of the largest and talented Junior athlete pools in many years.

What is a coach

A coach wears many hats. The coach will often be a mentor, an advisor, role model, organizer, a source of knowledge and experience, motivation and reassurance.

Why consider a coach

One of the benefits of having a coach is that it takes the guess work out of the equation of a training plan. A coach offers knowledge of sport sciences and racing experience that will be critical in the development of new riders. A coach’s guidance can assist the rider in reaching their goals and making it to the next level.

When to consider a coach

When you become serious about reaching your performance goals. Regardless if you’re a seasoned master wanting to podium at the Senior Olympics, or a category rider wanting to make it to the next level, or a junior athlete wanting to race in Europe. You will need a network of people and resources that a coach can introduce you to.

How and what to consider in a coach – the right fit means everything.

The more an athlete knows about themselves and their goals, the better a coach can develop a comprehensive training program. The athlete should interview several coaches, getting a feel for the personality, character, and coaching philosophy. The athlete’s personality and values should be inline with perspective coach’s style for the partnership to be successful. Communication and trust will be the threads of the fabric for both athlete and coach to create a work of art with the training canvas.

Some key questions for an athlete to consider during the interview process would include, what are the coach’s qualifications? How long has the coach been coaching? Does the coach have a racing background and experience? Is the coach willing to provide a client referral list. Does the coach offer a full package, like fitness evaluations, fittings, off season weight training, equipment for testing, race day support, training clinics. How accessible is the coach? How often can the athlete call the coach? Will the coach analyze your power meter downloads in your emails? Lastly, and possibly most important, is the price right? I have seen coaching service fees as low as $35.00 a month to $3,000 a month.

It’s hard for a thoroughbred athlete to be patient. Bicycle racing can be very difficult on YOUTH. Becoming a bicycle racer takes time (3-5 years). Winning performances depend on a combination of physical and mental training and lots of experience. It will be important to learn something from every race, so race often. And get a coach, so you don’t have to graduate from the school of hard knocks.

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