Endurance cycle training plan

Endurance cycle training plan

Personal trainer and fitness instructor with specialization in endurance sports, indoor cycling instructor, a keen cyclist, an active participant of mountain bike marathons, gained knowledge and experience during a few years abroad, the employee of the prestigious World Class fitness club in Katowice, married, two cats and a nice guy at all. 

Endurance cycle training 

Kasia Kusnierz: wife of the above-mentioned, but above all, experienced indoor cycling instructor, organized the first indoor marathon on spinal bikes, participates in running marathons, and of course she rides an amateur mountain bike.

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Everyone who practices a sport, especially those with ambitions to compete, knows that in order to achieve results, one must train. But how? And what exactly is training? Does anyone who "travels a lot on a bike" trains? In this series of articles, we would like to introduce you to the theory and practice of training according to the latest research and methods successfully used already in the west. Undoubtedly, some of the data will seem controversial to you, some recommendations will arouse discussions, and others - protests. 

Remember that science and medicine are constantly evolving, new discoveries displace old views, and from time to time a real revolution happens! It is normal that there are always several schools in parallel, sometimes expressing completely conflicting theories, and yet having practical successes. 

In this thick of information, one should use common sense and intuition in choosing what is right for you. Sometimes the most-conducted training will not bring the expected results if its form is contrary to your beliefs (that's why it's sometimes worth changing your beliefs!

However, we return to the question: what is training? 

Training is a conscious, purposeful, regular load and disorder of the internal balance of the body. This corresponds to the so-called training adaptation, i.e. after training, in the regeneration phase, builds up the form in case the load recurs. This process is called supercompensation, the training effect is based on it. For this to happen, however, several conditions must be met. 

When preparing a training plan, we take into account three factors: 

• frequency (number of training in a specific time interval, eg 3 x weeks) 
• duration (eg 1-1.5 hours each) 
• intensity (eg 75% max. Heart rate)

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We will say straightforwardly: while the first two factors can be easily and objectively determined, in the case of intensity (which plays a key role in the process of supercompensation!) It is necessary to have an external meter, ie the heart rate meter. 

We do not want to engage in a discussion with laymen, conservatives, and skeptics, but we will firmly adhere to it: there is no precise (read effective), long-term training without control of its intensity. It is most accurately described by a professional triathlete: "I am going too intensely on light training and too light during intense workouts". We can also add that in his book on the subject of training, the great Lance Armstrong repeatedly underlines the virtues of the heartbeat and the fact that he hardly parted with him!

Returning to the supercompensation, so that the training effect would follow, in short, our form would grow, we must apply to the body still new, changing stimuli. The adaptive capacities of the human body are enormous, which is why monotonous training (eg every other day, the same round, with the same speed), will cause our form to reach a certain level of X, stop growing further.

Training and regeneration is one whole, training does not exist without regeneration. It is quite an important bicycle element in the bicycle system. Unskilled brakes can cause accidents and injuries 

Regular training can: 
1. maintain the level of training at a constant level - (considering that without training our physical form decreases 
2. raise the training level from training to training, in the optimal time starting the next workout 
3. reduce the training from training to training by shortening the regeneration phase 

It is worth noting that in each of these variants training is regular, and the time spent on regeneration plays a decisive role.

Which variant will choose our body depends primarily on: the intensity of training, time spent on regeneration, the moment of the beginning of the next training. The optimal point is the increase in the form, that is its peak moment. Here are the questions - how long does regeneration take, when is the peak moment of my "boost", etc.?

The answers to them are as trivial as the theory, for each of us time (because he plays a key role here) needed for regeneration will be different. The examination of your resting heart rate may be helpful here (the lower the heart rate, the better the form, in a big simplification). Knowing your own body, sensing the subtle signals it sends, reactions to pain and fatigue - all this with careful observation gives us a certain picture and intuition about how to proceed. 

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This, as we call it, the ability to "listen to the absolute" sometimes allows you to unleash incredible strength in the last kilometers of the marathon, and sometimes tells you to give up soon after the start 
According to the theory, after about 1-2h of basic strength training (65-75% max heart rate, oxygen zone), the body needs about 12 hours for regeneration, after 1h of intense training, eg interval, we need about 24 to 48 hours of regeneration, and after the proverbial hundred, MTB marathon up to a week.

In the second part of "How it was with the training was ..." we will deal with the practice, it will be a proposal to spend winter time at the gym, which is a workout strengthening the muscle groups important for cyclists.