Posted by Sara Carrigan – Columnist for Multisport Magazine
When we are looking to enhance specific areas of our sport and we want to get there as efficiently as we can, we need the specific training that targets that specific area.
Is ‘more’ better? Not necessarily. The optimum training varies between individuals and this is where a coach can be helpful in getting that performance advantage.
Most of us tend to stick to those things we enjoy, which are generally the things we are good at. The things we don’t enjoy are typically the things we aren’t good at and don’t want to engage in. But if we want to improve in a particular area, then we have to train that area.
Any type of properly structured training program will encompass both your weaknesses and your strengths but it is more important to correct weaknesses than to amplify strengths. Let’s say for instance you are really strong but you are a poor bike handler. Can you really do your strength justice if you feel stressed and scared on the bike, are unable to corner and descend at speed, are unable to effectively use your gears, your pedalling is totally inefficient and/or your bike set up is not correct?
A properly structured training program is designed to improve your present physical condition to achieve a better performance, which is best done by challenging different areas so that they get stronger. In this article we are talking about increasing and maintaining speed, here is one way to look at it:
- Driving Power
- Driving Muscles – This is the strength in your legs and how much force you can apply to the pedals. This allows higher speeds at optimum cadence whilst using bigger gears, and allows ‘easier hill’ climbing. Get your coach to design specific strength efforts individualised to what you need.
—Don’t love hills? Well make them your friend, you won’t regret it!
- Stabilising Muscles – To help your efficiency and reduce chance of injury it is also important to strengthen your torso, abs and back. They all have an effect on how big a gear you can push and fast you can go. However, it is important that the core strength exercises you engage in will enhance functional strength, there’s no point pumping out 100 sit ups, if it doesn’t actually help the function you want to perform!
—Don’t’ love core work? Start some yoga or Pilates classes
- Supporting Muscles – It definitely helps to have well-rounded strength so that as you fatigue, you can remain efficient and lessen likelihood of injury. Weight training can help strengthen these supporting muscles but again, ensure that the exercises you engage in will enhance functional strength to enhance your performance, not diminish it!
—Don’t love weight training? You can start with just floor exercises at home.
- Staying Power
Being strong will get you to the finish line but probably not with the performance you want. You need to ensure you have good aerobic efficiency and endurance to be able to maintain power for your required duration. Time in the saddle is your answer, so do include some easy km’s and use it as your time to enjoy your riding and smell the roses!
Don’t have time to spend time in the saddle? Your coach can help with this.
- Sprint/Dynamic Power
Just riding will increase your endurance (point above), but when you add intervals on top, you increase your ability to sustain higher levels of power and speed for longer durations, yay! However, it is a little more complex than the old adage of ‘go hard or go home.’ Engaging in properly structured intervals will, over time, increase your cycling specific endurance, strength, power and speed tailored to what you are aiming for! Your coach can help you determine the right amount of effort and recovery because too much and you are not getting the desired training effect, too little and you’re not increasing your speed and power.
—Don’t love interval training? Organise a training partner and/or join a structured bunch ride.
- Speed Power
Training fast and adapting to training fast will help you to race fast! You want to learn to be able to turn the pedals quickly and efficiently. This can take time for some riders as it requires a constant focus of technique rather than fitness and many get frustrated and give up! Yes, at first you may be going slower and working harder but persist because as you adapt, you will be able to go faster for the same effort! Specific drills can help with this but also include some racing as part of your training and/or even some motor pacing.
—Don’t love cycling racing? There are just so many advantages (other than building speed) to be gained by incorporating racing into your training so strap on a number and reap the benefits!
- Coordination Power
Why spend the time building your engine to go faster, longer, stronger and more powerful when you can’t use it to its maximum because you don’t have the skill to manage your bike over various terrain and/or in various weather. If you are fearful of anything on the bike, not only are you compromising your performance but also your safety and your enjoyment.
—Don’t love facing your fears? Conquer them…Do not compromise your safety “On the other side of fear, lies freedom.” –Unknown
- Other ‘Power’
Here are some other pointers to give you the ‘power’ and control to help enhance your performance:
- Bike Fit – You want a proper bike set up to help you feel more comfortable and better able to direct all your power to increasing and maintaining speed.
- Recovery – Rest and recovery deserve just as much consideration as your workouts if you’re serious about getting in shape or improving your performance. Without recovery the body cannot tolerate training loads and this can result in overtraining, illness, injury, staleness, or chronic fatigue.
- Monitor training – Your training log (diary) is a valuable training tool when completed every day. You will have a fantastic record of many different elements and when going well, you can look back at trends and patterns so that you may repeat that good form in the future. Similarly, if you are going badly, you can look back and work out the reasons why, so that you can avoid it in the future.
Remember, don’t just do the sessions you ‘enjoy’, it is likely you will get a bigger ‘bang for your buck’ working on your least favourite aspect. Just riding will get you so far… be specific, targeted and enjoy the improvements.
Check out article here: www.multisportmagazine.com.au – Multisport Magazine is educational, inspiring and entertaining. It connects with the local athlete – whether a professional or purely for social enjoyment, they are committed to improving their lives through healthier living and taking advantage of great opportunities. Their Facebook is: www.facebook.com/coastmultisport
