(Article written for City Fitness - June's national newsletter).
We all want to do our best. So it's important to be aware of when you should step on the gas...and when you need to back off. Going slower is not sign of weakness or an indicator you are a newbie - it's a tool.
Learn how to use this tool, and in your targeted events you will fly past those who have treated every training ride as a race. Your race results will leave them confused, and they will not be aware that you had a clear strategy for your training.
My longest weeks will see me take a week off work, and I'll aim for around 1,000kms. One week earlier this year I did 1,182kms, which included 11,500 meters of climbing. (For comparison - Mount Taranaki is 2,518 meters high). So not flat rides. Try doing this 'at pace', and you won't be able to train everyday.
Later you'll be going faster for your training rides…and you'll have the endurance to allow quality training 'at pace'.
A few tips...
- Ride at a pace where you could comfortably hold a conversation.
- Accept that you will be passed by other cyclists.
- If you feel jaded or off colour, then head home.
- Have a clear purpose for the ride.
Most importantly - enjoy the ride and arrive home reminded of why you are a cyclist.
Link to City Fitness article located here...
Showing posts with label easy miles. Show all posts
Showing posts with label easy miles. Show all posts
Tapering
(Article written for City Fitness - November's national newsletter).
If you are targeting a key event, then you'll probably have some kind of strategy to freshen up for the race. This last is called portion of your training is called 'Tapering", and the way you approach it can make a big difference.
Tapering is essentially doing very little training after a period of higher volume training. The rationale is that by allowing for a lighter period of training to freshen up the body, you lose only a little in terms of fitness, but gain a lot in terms of the residual fatigue lifting from your body. However (in my opinion), tapering should not have a one-size-fits-all approach. Differing approaches may work with differing degrees of success for differing athletes.
For some athletes, to "Taper" can mean a 10% reduction in volume, while keeping the intensity the same. Others will go for a 50% reduction in volume while also dropping top end intensity from sessions. Having an awareness that tapering can mean different things gives you the ability to tailor your final two weeks to your event. It also allows you to do what works specifically for you. For me personally, an approach of ultra high volume, followed by next to no training for two weeks is the ideal - other approaches have been attempted, but they tend to leave me overdone on race day.
A few tips...
- The degree to which you take your foot off the pedal will often depend on the volume of training youhave been doing. (Ironman will see a longer taper than an Olympic distance triathlon).
- Be prepared to try new approaches to see what works for you. (What works for you may not work for others, and vice versa).
- The frequency of training will remain about the same. (So if you normally train five times a week, then you'll simply have five shorter / easier training sessions).
- You'll probably feel like climbing the walls in the second week. (Squeezing in last minute training is counterproductive, and will leave you short of your potential for your big events).
- Carbo loading works. (But this doesn't mean you need to eat more than normal. Simply eat more carbs).
Aim to get to the start line in tip top shape, with a good state of mind, and a happy demeanour. Tapering will assist you in your pursuit to do your best, and when you consider the time and money you invest into your chosen sport it would make sense to get as much as you can out of your big events.
Tapering can be the difference between finishing...and finishing where you want to. Try what has worked for others, read up on what may work for you, and be prepared to do things differently if you are not 100% happy with results. You can succeed - It is the approach that will see you there.
The Taupo Challenge will see 10,000 cyclists take to the roads around Taupo late in November. I sincerely wish all cityfitness club members who participate the very best for their big day out. Take it easy for the week to ten days before the event, and feel free to add me to your Facebook page to let me know how you get on. Make it your day :)
Link to City Fitness article located here...
If you are targeting a key event, then you'll probably have some kind of strategy to freshen up for the race. This last is called portion of your training is called 'Tapering", and the way you approach it can make a big difference.
Tapering is essentially doing very little training after a period of higher volume training. The rationale is that by allowing for a lighter period of training to freshen up the body, you lose only a little in terms of fitness, but gain a lot in terms of the residual fatigue lifting from your body. However (in my opinion), tapering should not have a one-size-fits-all approach. Differing approaches may work with differing degrees of success for differing athletes.
For some athletes, to "Taper" can mean a 10% reduction in volume, while keeping the intensity the same. Others will go for a 50% reduction in volume while also dropping top end intensity from sessions. Having an awareness that tapering can mean different things gives you the ability to tailor your final two weeks to your event. It also allows you to do what works specifically for you. For me personally, an approach of ultra high volume, followed by next to no training for two weeks is the ideal - other approaches have been attempted, but they tend to leave me overdone on race day.
A few tips...
- The degree to which you take your foot off the pedal will often depend on the volume of training youhave been doing. (Ironman will see a longer taper than an Olympic distance triathlon).
- Be prepared to try new approaches to see what works for you. (What works for you may not work for others, and vice versa).
- The frequency of training will remain about the same. (So if you normally train five times a week, then you'll simply have five shorter / easier training sessions).
- You'll probably feel like climbing the walls in the second week. (Squeezing in last minute training is counterproductive, and will leave you short of your potential for your big events).
- Carbo loading works. (But this doesn't mean you need to eat more than normal. Simply eat more carbs).
Aim to get to the start line in tip top shape, with a good state of mind, and a happy demeanour. Tapering will assist you in your pursuit to do your best, and when you consider the time and money you invest into your chosen sport it would make sense to get as much as you can out of your big events.
Tapering can be the difference between finishing...and finishing where you want to. Try what has worked for others, read up on what may work for you, and be prepared to do things differently if you are not 100% happy with results. You can succeed - It is the approach that will see you there.
The Taupo Challenge will see 10,000 cyclists take to the roads around Taupo late in November. I sincerely wish all cityfitness club members who participate the very best for their big day out. Take it easy for the week to ten days before the event, and feel free to add me to your Facebook page to let me know how you get on. Make it your day :)
Link to City Fitness article located here...
Recovery
(Article written for City Fitness - July's national newsletter).
Regardless of your goals, and the level of training you are involved in, there is one constant - You will need to recover. Do this to the very best of your ability and you will have the quickest possible turnaround between workouts. This in turn will see you fitter and stronger.
'Recovery' involves a holistic approach to your training - Just doing 'this or that' will not do. If you want to train with greater duration and / or intensity, then you also need to recover to the very best of your ability.
A more well balanced approach to recovery includes nutrition, occasional lighter workouts, and ensuring you completely walk away from training after events. With recovery encompassing both short term (micro) and longer term (macro) aspects of your training you will reap the benefits both this season and the next.
Micro aspects of your recovery...
- Nutrient rich shake immediately after a workout. (Protein rich food is best).
- Good quality meals. (Avoid processed foods).
- Getting adequate sleep. (Less than 8 hours is a red flag if you are training).
Macro aspects of your recovery...
- Ensuring 'rest days' are used each week. (No training, with maybe just stretching).
- Incorporating a 'rest week' into the training every 4 to 6 weeks. (Light training only).
- Taking time off after events. ('Yes' - It will be a short term step backwards).
Link to City Fitness article located here.
Regardless of your goals, and the level of training you are involved in, there is one constant - You will need to recover. Do this to the very best of your ability and you will have the quickest possible turnaround between workouts. This in turn will see you fitter and stronger.
'Recovery' involves a holistic approach to your training - Just doing 'this or that' will not do. If you want to train with greater duration and / or intensity, then you also need to recover to the very best of your ability.
A more well balanced approach to recovery includes nutrition, occasional lighter workouts, and ensuring you completely walk away from training after events. With recovery encompassing both short term (micro) and longer term (macro) aspects of your training you will reap the benefits both this season and the next.
Micro aspects of your recovery...
- Nutrient rich shake immediately after a workout. (Protein rich food is best).
- Good quality meals. (Avoid processed foods).
- Getting adequate sleep. (Less than 8 hours is a red flag if you are training).
Macro aspects of your recovery...
- Ensuring 'rest days' are used each week. (No training, with maybe just stretching).
- Incorporating a 'rest week' into the training every 4 to 6 weeks. (Light training only).
- Taking time off after events. ('Yes' - It will be a short term step backwards).
Link to City Fitness article located here.
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