Planning your winter training for Success!

Presented by: Nigel FletcherBritish Cycling Level 2 Road & TT

Coach

Review Objectives & Goals

• Now is the time to sit down and reflect on 2013.– Celebrate your successes– Analyse your goals and achievements for the year• Did you achieve or exceed your goals?• Were your goals realistic?

– Remember there will always be ups and downs during the year as you cannot maintain peak fitness all the time!

Set out your goals for next season

• Map out your goals for 2014.• Be Realistic– Take 2 minutes of your 25mile TT time– Go up a category in road racing– Achieve Gold standard in Sportive– Ride my first 100– Ride my first TT

• This will help to set out your training programme

Set you new Goals

• Set out a series of targets and Milestones so that you can monitor your progress.

• These will enable you to review and amend your goals and objectives if you’re ahead or behind.

Jan FebRidden 1000 miles

Mar25m 10TTRide 100m

Apr May23m 10TT

Jun

JulAlpine Tour

AugGold in NF Sportive

Sep OctWin Club 25tt

Nov Dec

Vary your training

• A change is as good as a rest!• Introduce different fitness routines to replace

your evening rides.– Stretching– Weight training (light)– Running

• Improve your suppleness and core strength to help maintain your weight and overall fitness.

Get out the winter Hack Bike

• Put the best bike away • Get out the old winter bike with fat tyres,

mudguards and lower gears!• Ride a Fixed gear for improved pedalling and

efficiency

Eat Fit

• It’s easy to put on weight over the winter!• Maintaining your weight will also help to

maintain your fitness.• Drink plenty of fluids (water)• Maintain a balanced diet, avoid snacking and

highly calorific foods and snacks.• Avoid caffeine drinks in the evening and after

meals

Get in the base miles!

• You will hear cyclists say that you need to get in loads of base miles over the winter.

• True you need to have a base level of fitness to work from.

• But simply riding the same level every week won’t see you improve!

• You need to stress the body to improve!

Training Zones

• Invest in a Heart rate monitor• Work out your max Heart rate• Search Heart rate zone Calculator

• http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html

Training ZonesThe Aerobic Zone - 70% to 80%•Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.The Anaerobic Zone - 80% to 90%•Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.The Red Line Zone 90% to 100%•Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed.

Layout your training

• Lay out a monthly plan

Mon Tue Wed Thu Fri Sat Sun

Core Chain Gang

Run Turbo 45 Zone 2/3

Weights Ride 35m Cub Run50m

Core Chain Gang

Run Turbo 45Zone 2/3

Weights Ride 35m Club Run50m

Core Chain Gang

Run Turbo 50Zone 3/4

Weights Ride 35m Clun Run 65m

Core Chain Gang

Run Turbo 50Zone 2/3

Weights Ride 35m Club Run 55m

Ramp it up

Mon Tue Wed Thu Fri Sat Sun

Test

Mon Tue Wed Thu Fri Sat Sun

Test

Test Yourself

• Find a circuit 10 to 15 miles and time yourself.• Keep a record– Time, conditions, etc– Garmin/Bryton.

• Once a month test yourself – Compare and look at improvements!– (What about using club TTs for testing?

Summary

• Set out a plan for the season– There’s no point be racing fit in February when

your first first target event is in April

• Set out a plan that enables you to build • Remember – No Pain no Gain!• Watch your diet • Stay healthy and enjoy the Winter