The Path Towards a Goal is Not a Straight One
A well-designed training program will incorporate progressive overloads of stress and recovery phases for adaptation to occur. A comprehensive training plan will consider the athlete’s experience level, time constraints, strengths, weakness and goals.
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.
- 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.
- 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.
- 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.
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.
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.
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.
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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