Issuu on Google+

Slane Cycles Cycling Training Tips Make a plan: You do not have to make detailed plans for your cycling training. But, at least at the start of a month, try to be mindful of what you are looking to achieve in that month. In the winter pre-season try and build a good mileage base before starting any intense work.

www.cervelo.com However still be flexible and do not make your plan a must do and then fall apart when you cannot stick to it. Don’t over train when feeling tired. Don’t worry about missing a day. A training diary will help you keep an accurate record of your progress and help you to stick to your plan. Train Hard: If you are serious about progressing in the sport of cycling, you must train hard. Measure your training by duration. Speed can vary enormously depending on weather conditions ad time of the year. On your TT bike in the summer you can be traveling


5-6 mph faster for the same effort compared to riding in the winter on your hack bike. Focus on time in the saddle not mph Group cycling sessions: It is good to have some group training sessions, especially on longer rides. Riding with a small group of other riders helps the miles pass more quickly and can help lift your performance. At least one or two of your weekly sessions should be with a group. Variety is the spice: Don’t do the same type of training sessions every day. Variety helps to keep your training fresh and exciting and is good for your morale. Mix up long runs, short runs, and group sessions, off road and cross training. Tapering: To achieve your best performance it is essential to taper for your target events. This involves decreasing the volume and intensity of your training to keep fresh. But remember just for your important events, you cannot taper for every race otherwise you will not make much progress. Recovery: The key to progress in cycling training is periods of effort followed by complete recovery. After an intensive interval session, have a few days of gentle pace riding, to allow your muscles to recover. Likewise don’t pile on big mileages week after week. 2 weeks hard training followed by an easy week can keep you progressing and prevent overtraining. Intensity: Intense training workouts can make a big difference. Warm up for 5- 20mins and spend some time doing short hard intervals. Even if you do not have much time for training these short intense sessions can help you maintain a good level of fitness. Even training with 2 shard sessions of half an hour and 1 slower longer run can help maintain a reasonable fitness level.


Rest and enjoy: After every training session try and put your feet up and have a short nap. We hope you enjoy these cycling tips from Slane Cycles.


Slane Cycles Cycling Training Tips