Winter training for cycling: what should you do?
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Winter training: what should you do? Dr Andrew Middlebrooke 07906 502180 www.exercisescienceconsulting.co.uk
Transcript of Winter training for cycling: what should you do?
Winter training: what should you do?
Dr Andrew Middlebrooke
07906 502180 www.exercisescienceconsulting.co.uk
BIKE
BODY
BEHAVIOUR
Correct bike?Correct fit?
Functional?Robust?
Fuel?Training?
Key to sucess
The event
AEROBIC
ANAEROBICLT
LTP
The physical needs
Training zones
Training Zone DescriptionHeart Rate (% HR max) Example Training Session
Min Max Descripton
Very Light Recovery session 55 60 30-60 mins very easy pace
LightEndurance conditioning 60 70 Long slow distance, 2 hour +
Moderate Aerobic conditioning 70 80 45-90 mins moderate intensity cycling
Hard Anaerobic conditioning 80 90 6-12 reps of 1-5 min intervals with 1-5 mins recovery
Maximum VO2max conditioning 90 100 6-12 reps of 10-120s hill reps with 1-3 mins recovery
LT
LTP
Summary
Assess the demands of the event Identify energy system needs Train the energy systems Plan your training Periodise your training (rest periods) Perform your training (consistent)
