3Six Success Factors Self-assessment and planning Physical training Healthy nutritionAppropriate equipmentSkillful techniqueMental skills
4Training PrinciplesSpecificity – SAID principle (Specific Adaptations to Imposed Demands)Overload – gradually increasing training demandsProgression – intensity of overload increases over timeIndividuality – what works for one may not work for anotherAdaptation – stress plus rest equals success
5Varying Intensity Four types of workouts: Active recovery Aerobic enduranceAerobic speedAnaerobic power
6Gauging IntensityRate of perceived exertion (RPE)Heart ratePower
7Rate of Perceived Exertion (RPE) Purpose Hughes RPE RPEAid recovery Digestion pace 1-2Build endurance Conversation pace 2-3Increase riding speed Hill climbing or headwind pace 3-4Increase power “Ouch” pace 5-6
8Heart Rate Lactate Threshold (LT) Riding without enough oxygen, i.e., anaerobically.Region in which you start to accumulate significant lactic acid in blood.Estimate with 30-minute all-out time trial. Average HR is very close to LT.
9Workout Types Purpose Workout Hughes RPE 1-10 RPE Heart Rate Aid recovery Recovery Digestion pace <75% LTBuild endurance Endurance Conversation pace % LTIncrease speed Tempo Headwind or % LT hill climbing paceIncrease power Intensity “Ouch” pace % LT
11Benefits of Baseline Conditioning Baseline conditioning improves:The endurance of the cycling muscles.The respiratory system, providing more oxygen to the blood supply.The efficiency of the heart so it can pump more blood to the muscles.The capacity of the liver and muscles to store carbohydrates.
12Benefits of Baseline Conditioning (continued) The neuromuscular efficiency of pedaling.The capacity to burn fat during long rides.The thermoregulatory system by increasing the blood flow to the skin.Reference: Ed Burke PhD., Serious Cycling, Human Kinetics, Champaign, IL, 2002.
13Baseline Conditioning Duration, Volume, Intensity 8 to 12 weeks5 to 7 hours/week increasing to 7 to 9 hours/weekPrimarily aerobic conditioning plus supplementary conditioningMostly conversational pace
15Supplementary Conditioning StrengthCore strengthFlexibilityPrograms under Resources at
16Daily Nutrition Daily diet Carbohydrate: 60% of total calories Protein: 15% of total caloriesFat: 25% of total calories
17Ride Nutrition During training rides: Consume 240-360 calories/hour Every hour:Mostly carbohydrateDrink when thirstyElectrolytes: primarily sodiumSports nutrition no better than real food
18Specific Century Conditioning CyclingMaintain general strength, core strength, and flexibilityRecovery
19Century TrainingBuild weekly long ride until duration is 2/3 to 3/4 duration of target ride.Vary intensity1 long ride of 2 to 6 hours, conversation pace1 tempo ride of 0:45 to 1:30, headwind or hill climbing pace1 brisk mixed intensity ride of 0:45 to 1:30, conversation and “ouch” paces1 to 2 recovery rides/walks of 0:20 to 0:40, digestion paceTotal of 4 to 5 hours riding increasing to 9 to 11 hours over 8 to 15 weeks.
20Rules of Thumb Increase total weekly hours by 10-20%. Increase weekly long ride by 10-20%.Increase monthly hours by 15-25% per week.Weekly long ride no more than 1/2 to 2/3 of total weekly volume, except during event weeks.Every 4 to 6 weeks cut back weekly volume by 10-25% for recovery.Every 2-4 months include very easy week as a physical and mental break.
21Improving Performance: Preparation Increase number of weeks of trainingTwice a week brisk mixed intensity training, < 25% total volumeSpecificity rides in similar terrain and conditionsSimulation rides mentally rehearsing event
22Intensity WorkoutsBuild to 30 to 45 minutes of mixed intensity plus warm- up and cool-down.StructuredIntervalsHill repeatsUnstructuredGroup ridesFartlek
23Improving Performance: During Ride Regular nutritionPacingTime managementMental focus and short-term goals
24Nutrition During Ride Hourly during ride Calories – calories of carbohydrate / hour plus a bit of protein and fatHydration – drink to satisfy thirstElectrolytes – eat salty foods
26ResourcesDistance Cycling by John Hughes and Dan Kehlenbach. Human Kinetics, 2011.The Cyclist’s Food Guide, 2nd edition by Nancy Clark and Jenny Hegmann. Sports Nutrition Publishers,Hughes and Kehlenbach’s articles onResources onnewsletter
27Special thanks to Alaska Digital Visions for use of photographs Special thanks to Alaska Digital Visions for use of photographs
28Thank you! Questions?John Hughes & Dan Kehlenbach