Training Serious Cyclists
Training Serious Cyclists
Training serious cyclists does not mean simply riding hard until you get in shape. If all you do is ride hard all the time, you will not get in shape. You will simply get tired after training rides.
The key to getting in shape is through systematic training, utilizing an annual periodization plan.
Since training is what a cyclist does most of the time, to be successful he/she needs to know how and when to train to excel. You cannot simply go out and ride hard one day and easy the next and expect to improve.
A successful cyclist must have a targeted training plan the touches on all aspects of training in a progressive way. Wishing each micro cycle and macro cycle the stresses of training must be laid to provide the proper stimuli that the body needs.
Cycling Periodization
Macro Training cycles
Macro training cycles are used to break up the annual training plan of a cyclist into four to seven week blocks called Macro Cycles. Within these periods, every week of riding is referred to as a Micro Cycle.
The micro cycle is used to plan your training and recuperation systematically. These cycles are used to prevent burnout. If you were to increase the duration and intensity of your training with no definition of a goal or point of recuperation, you would burn yourself out.
In the Macro Cycle, you can increase the duration and intensity of exercise, recuperate and start out at a higher level than the previous cycle.
The season is divided into the following periods:
- The winter preparation period: Mid October until the beginning of January.
- The preseason preparation period: January through mid February.
- The early-season preparation period: Mid-February to April.
- In season: April to October.
The Weekly Schedule
The basic model for the weekly micro cycle assuming you are racing on Sunday:
- Monday Rest and Recuperation day
- Tuesday: Training day. Train for your sprints (the entire year)
- Wednesday: Medium distance training at a lower intensity than the day before.
- Thursday: Endurance Ride
- Friday: Rest and recuperation ride if racing on Sunday.
- Saturday: Endurance ride if racing on Sunday with a few efforts are race pace.
- Sunday: Race. If not racing do an endurance ride.
Winter Training : November and December
The goal of winter training is to maintain the fitness from the prior season. If you are coming back from an injury or time off, use this period to build your base fitness for the upcoming season.
Training duration is reduced from in season numbers.
