Whether you are a recreational cyclist, a bicycle racer or a triathlete, you will benefit by understanding the basics of cycling training and by having a structured training plan.
I have discovered a must-have guide that will help take your cycling to a new level. Your bike training will be rejuvenated and refreshed with a wide variety of new workouts that will challenge you and help develop you into a better and fitter cyclist. The workouts form the basis of a complete training program that works on endurance, aerobic and anaerobic fitness, strength, speed and power. Use these workouts to train harder, smarter and more efficiently by making the most of your valuable training time.
The workouts in this guide give you a huge variety of ways to train. Once started, you'll never have an excuse to get bored with your training again! There are 101 workouts which are grouped according to the type of physiological system they train, letting you easily find workouts for the day's objective. Every ride or workout meets the goal of improving some aspect of your cycling fitness.
The different workout intensities are based on 6 training zones that are compatible with both heart-rate monitors and power meters. An explanation of the zones is included along with instructions for determining your own zones which you then apply to your workouts. The purpose of each workout is described, with a description of the type course that the workout should be done on, a description of the workout protocol, and ways in which you can modify the workout and still achieve its objective.
There are tips to help you put the workouts together to create your own structured training plan that is varied by season to produce optimum results. You plan your week by deciding how many workouts you can do based on your ability, goals, age and available time. These 101 cycling workouts are essential to my training, and I am confident they will be to yours too!
For all-around cycling fitness or road racing, you should do workouts from every chapter in the guide. If you are more of a time trialist or triathlete, you'd need to focus on endurance, tempo, threshold and strength workouts. If your goal is to improve your ability to ride long distances, you'd want to concentrate primarily on endurance,tempo and strength workouts. Improvement comes by continually changing up your routine and throwing different workouts at your body. The workouts contained within a good guide will do just that.
Let's use Tempo riding as an example of what you can expect to find inside: Tempo riding is an important training component that is effective for improving your level of fitness and increasing your basic speed. In a good guide, such as 101 Cycling Workouts, a whole chapter should be devoted to Tempo Workouts:
Tempo Workouts (Zone 3)
Tempo riding is defined as being faster than endurance pace, but slower than threshold pace. Being harder than endurance pace, tempo pace takes some concentration to maintain, but should definitely be at a do-able pace.
Tempo workouts are used to build speed for longish distances and is typically encountered when pushing the pace riding with others. As my general fitness improves, I like to mix up my tempo rides with endurance rides so I don't get too used to riding at slower speeds. How you practice is how you race...
However you don't want to overdo the tempo rides. Too many zone 3 rides each week will make you tired and you won't be able to recover adequately between workouts and the quality of your workouts will suffer. One tempo workout per week should be adequate.
The Purpose of a Specific Tempo Workout: This workout is ridden at faster than endurance pace. It should not be too uncomfortable but you will need to concentrate on keeping the pace at the right intensity. You will be able to talk to your riding companions, but not in complete sentences. This type of ride will increase your ability to ride long distances faster and in relatively more comfort.
Type of Course to do the Workout: Probably a loop or an out-and-back route. Hills of varying difficulty can be included.
Description of a Typical Tempo Workout: Warm up for 15-minutes, then increase the pace to zone 3 for most of the ride. Your heart rate may move into zone 4 for brief periods, especially if there are hills. Pay attention to your pace, don't let it get too high and also don't let it fall into zone 2.
Workout Length: The ride should last at least 90 minutes.
Modifications: Do not let this turn into a threshold ride. If you're doing it with other riders avoid the temptation to turn it into a race. Be disciplined!
For more information about the eBook 101 Cycling Workouts please visit my website: http://athletesbooks.com/bike-training/
