January 18, 2008
Free Training Advice!
Stewart and I have been hashing out our ideas for fine-tuning our training plans for the coming season based on our goals and our experiences from previous years for what seems to work best. Obviously, before getting into specific advice, the first step is having a set of goals for the season to come. The next step is a record to review. If you're not keeping a training log already, you should be. You can use a spreadsheet, a written journal, or an online service like Training Peaks (free for their basic training-log).
As for specific advice, conventional wisdom says the type of training appropriate for this part of the season is low-intensity base miles. Some people we know take that to the extreme and are currently logging 300-500 miles a week. To us, that's neither conventional, nor wise, unless you happen to be preparing for a three week stage race. I don't see any hands raised. The philosphy or physiology underlying high-volume, low-intensity training is that your body will learn to become hyper efficient in transporting oxygen rich blood to the muscles that need it.
But there are at least two problems with this approach. First, several studies of trained endurance athletes (runners, swimmers, etc.) showed little improvement after adding signficant low-intensity training volume to their routines. (For a review, see here.) Second, for people who do things other than ride bicycles (i.e., work, school, raise families, enjoy other hobbies, etc.) high-volume training can provide a quick path to burnout as the accumulated stress inherent in the balancing act takes its toll. Professional cyclists have soigneurs and mechanics to help with recovery, planning, and bike maintenance; even they can't do it on their own. Still, anyone who's been around cycling culture for a while will know someone who's been successful with a high-volume approach. Local hero Brian Nelson, winner of last season's Cat 1-2 BARR competition comes to mind. I would suggest the strong possibility of a selection bias in interpreting such riders' successes; that is, these individuals have sufficient talent to cope with the stress of this approach and still thrive, in spite of its shortcomings. Would that we were all so fortunate both in talent and free time! Finally, I've encountered numerous anecdotes over the past several years that the pros themselves -- the very people who need to train for three week stage races -- have abandoned this approach, instead doing specific intensity training in (GASP!) January!
Having hopefully put the notion to rest that the best training to be doing right now is lots of low-intensity base miles, let's have a look at some alternatives. First a good reason for low-intensity base miles is simply to get your body used to training again, perhaps after some time away from the saddle. But the next step should not be to continue adding base miles. A better approach is to use this part of the season -- when there is no racing to either rest up for, or recover from -- to target specific weaknesses you have identified. Mine is sustaining a medium to long effort by myself -- in a time trial or solo breakaway. Based on my training log, I've found that despite doing a lot of lactate/anerobic threshold intervals (10-20 minutes of sustained effort) I haven't really improved a lot in this area. Stewart suggested I try shorter intervals of 1-3 minutes on the flats. Another alternative is continuing with 10-20 minute intervals, but where the effort within the interval itself is varied -- say 20 seconds flat-out followed by 20 seconds rest -- for the duration of the interval. I'll be incorporating both into my training.
This is just an example of how I am analyzing my weakness, looking at past attempts to address it, and figuring out what I can do better. I suggest everyone do the same thing.
Here are some other common weaknesses and ways to try to improve them now, not in the middle of the season when you're too busy racing and recovering and it's too late:
- Sprinting: tactics and strength play equal roles in sprinting success. This is why Stewart has been keen to work on tactics on our training rides. You can address the strength issue in the weight room or with plyometrics. Ask for help if you need specific advice!
- Climbing: climbing is all about strength to weight, so getting lean without compromising nutrition is important. Most climbs in NW races are relatively short with a few exceptions. Try 5 minute intervals on one of our many local climbs, with an equal amount of recovery. In the races, try to pedal as easily as possible on the first half of the climb, drifting backwards through the pack if necessary to avoid blowing up, and save a burst of strength for accelerating over the top to stay in contact with the lead group.
- Endurance: identify your longest race and try to incorporate weekly or biweekly training rides of the same duration. By duration I mean time you estimate to complete the race, not the actual distance. If you're still worn-out before the end of your longest race, but you were fresh going into it, it's likely there is another reason you're struggling besides lack of endurance: probably inability to handle the intensity (perhaps due to a lack of intensity in training) or lack of adequate food and beverage during the race itself. If you have trouble recovering in stage races, try incorporating small "training blocks" into your routine, with back-to-back hard days, followed by a few days of rest and active recovery. Again, this time of year, when you are not racing and don't need to rest up for the weekend, is the perfect time to experiment with this type of training.
Do you have other weaknesses I haven't addressed? Ask Stewart, myself, or other experienced riders on the team for help in crafting your training plan and strategies for tackling your weaknesses. Good luck!
-bryceroni
