For those that do spin class, you will notice that riding on the road is significantly different than spin class. As a certified spin instructor, let me give you a few tips: The spin bike is a fixed object. A normal bike will rock back and forth on the road (or trail), thus using some muscles, which in turn burn energy. The spin bike will not move unless you get off the bike and...
By Chris Carmichael’s The Ultimate Ride Mental skills training can make up for physical weakness. If the rider next to you is in better shape than you are, and if he used some mental skills training too, he will beat you. Being mentally prepared for competition is beneficial, but there are no short-cuts to winning bike races. Mental skills training is only for elite athletes. The same skills that allow an elite athlete to...
With my annual plan complete I can start with my weekly planning. It should be noted that all plans, including the annual plan, should remain fluid. Life always throws us a curve ball so just be prepared to work around it. Don’t let things like that stress you too much. I base my training plan on Friel’s training bible. Reading that book can be confusing the first time through. I’ve read it a dozen...
I’m about 99% finished with my 2009 training plan. Just reviewing my periods to make sure my limiters are getting enough attention. Below is a screen capture of the off-season. The only part I’m questioning here is the two Build 1 periods. Build 1 is a bridge between Base and Build 2. Not sure if I should just have one Build 1 period and either extend Base periods or start Build 2 instead. I...
By Joe Friel’s Mountain Bike Training Bible Periodization is a training concept in which the year is divided into distinct periods, with each having a particular purpose in preparing the athlete for the stresses of racing. As the training year progresses, a properly periodized program gradually causes the athlete to adapt to the specific conditions of the targeted races. The basic premise of Periodization is that training should progress from creating general fitness to...
By Chris Carmichael’s The Ultimate Ride What separates talented athletes from champions? Oftentimes, the answer lies in the way they approach training and competition. Those who approach cycling as a solely athletic challenge often fall short of their true potential. True champions, on the other hand, understand that realizing their potential requires a holistic approach to success. Athletic success results from training the mind and body to work as one. Mental training is as...
From Friel’s Mountain Bikers Training Bible When it comes to exercise, many people fall into the category of “more is better”. This training philosophy will lead to limited growth, fatigue and worse, burnout. The better philosophy is to do the least amount of the most effective training at the right time. It is this reason that you need to have a well thought out training plan. Consistent training results in greater fitness. Training consistently,...
Friel mentions five terms used to in regards to training stress. I’d like to focus on three of them: Frequency, Duration and Intensity. You can find more info in his book Mountain Bikers Training Bible (see link in right sidebar). FREQUENCY This is how many training sessions are done. Beginners may train five to six times a week and experience 10 to 20 percent improvements. Sport to Expert (to pro) train as often as...
