Spring Training for Cyclists: Beginning Another Season
There seem to be two common approaches that most cyclists use during pre-season. While some riders devise complicated and elaborate training schemes to get the jump on the competition, others simply increase the miles and race some early bird events figuring their fitness will just happen by itself. The problem for both athletes is that neither has a personalized plan that makes the best use of their pre-season training.
The last 3-4 weeks before competition begins should be used to test fitness, sharpen racing skills and confidence leading up to that first important race of the season. Fortunately, there is a very simple and time-tested model that you can use. Seasonal sports like major league baseball have been using it for over 50 years; it’s called Spring Training.
Every spring, professional ball players arrive at training camp and start with the basics. They run, hit and throw and begin the process of adjusting mentally and physically to the daily routine that will last for the next 6 months. They work with their coaches to sharpen skills and play exhibition games with other teams. Everybody starts with the basics and works to develop the team into a synchronized unit, ready to play and win.
Cyclists can benefit from the same process by having a plan that develops skills and fitness and prepares them for competition. Spring Training is when you first use structured training to get a feel for where you are and what you need to do to improve. The process is simple and easy but there are some important things to consider when planning your Spring Training program.
Fitness Testing
A critical part of Spring Training for bike racers is performance testing. Endurance riders need to measure Maximal Aerobic Capacity (MAC) a.k.a. sustainable power output at lactate or ventilatory threshold. The testing sessions should be well documented including the specific protocols, equipment setup, and performance data that will be compared with past and future tests.
You can use whatever test protocols you wish as long as long as they test the performance areas you intend to train and use. Performance testing will give you some indication of the areas that are well trained and those that need extra attention.
Focus of Training
During Spring Training, your body will begin the process of adapting to the increases in volume and intensity. Training should target muscular strength and endurance, aerobic capacity, lactate clearance and active recovery. Workouts will include long endurance rides, 45-60 min tempo intervals, short power sprints and other resistance work on the bike and recovery rides. As training progresses more event specific workouts will replace this general plan for conditioning.
Skills
Crashes happen when riders either exceeded their skill level or loose concentration, or both. I encourage my riders to practice fundamental skills, on every ride, until they become reflex level. Bad things can happen very quickly at 20 or 30 or 40 mph and the best way to stay out of trouble is to have good skills and avoid those who don’t.
Almost every area of the country has some sort of skills program. These clinics give riders the chance to learn and practice skills in a safe and controlled environment. Clinic instructors are experienced coaches and elite level riders who know the skills they teach. If your district offers a skills program sign up and go. If not, get your teammates together and ask some local elite level riders to take you through the paces. It will be time well spent. Good bike handling and group riding skills are simple and easy to learn and can mean the difference between finishing a race with all your skin and taking time off to heal from a bad crash.
Proposed Racing Schedule
Before you can design your program you need to know what kind of events to prepare for and when they will occur during the season. Make a list of the events you plan to attend and rate them as A, B or C by priority. “C” and “B” races come first in preparation for the first “A” race. The last few weeks of Spring Training can be directed toward event-specific training that includes some “B” and “C” priority events followed by a short rest period before the first major “A” event of the season.
The first few “C” races should take place in the beginning of the Preparation phase providing an excellent opportunity to evaluate fitness and skills under race conditions. I advise my riders to treat these “C” races as testing and training, suggesting they forget about results and concentrate on getting a good sense of where they are in their preparation. Typically, the first 30-45 days of the annual training plan will include “B” and “C” training events and other forms of race simulation as part of the training cycle.
Goals and Motivation
Motivation is an “inside-out” process. It happens as a result of accomplishment and a sense of progress. Your athletic character and personality and ability to stay focused will help you get through the bad patches and remain positive about the process. Keeping mentally focused can often be the most difficult aspect of being a competitive athlete. You need something important to grab and hold your attention and that something is your Goals.
Long before the beginning of the racing season it’s a good idea to write down exactly what it is you plan to accomplish. This is a simple process with a few basic guidelines. Make your goals realistic and attainable. Setting your sights too high or not allowing enough time to reach a particular goal will set you up for disappointment. Having realistic and attainable objectives will provide that regular dose of personal satisfaction and achievement that is so vital to your personal motivation.
We all have responsibilities outside cycling that can prolong the timeline we have made for reaching our goals. Important personal responsibilities like family, job, school, health and a variety of other things can throw a perfectly planned training plan into a tailspin. Keep all these things in mind as you craft your annual training plan. You will have the greatest success when you learn how to balance all aspects of your life and make the best use of your time.
The Long-Term Plan
Your annual training plan should begin at the completion of your off-season strength and cross training phase and not on January 1st. It will focus on your goals and provide the timeline and specific details to reach them. It will highlight important races and schedule your training to have you prepared and ready to give every race your best effort. It will schedule your fitness testing and list anticipated improvements. Your plan should also have contingencies to deal with unexpected distractions and setbacks.
There is no specific format for making your training plan. Many riders use a simple spreadsheet. It is important to categorize the specific tasks and objectives and list the training, workouts, races and testing along the way. Each month, when you build your training calendar, it is a good idea to review your annual training plan and to see that you are including everything. Steady progress and better results happen when you have a good plan and stick to it. Your plan should always focus on progress and improvement, not results and outcomes.
Record Keeping:
Having an accurate daily record of your training is vital to the success of your program. I ask my riders to keep a record of their “actual” training so when they have a good performance we will know “exactly” what they did in training that worked so well. Conversely, if a particular training cycle does not produce the desired result or improvement the training log will tell the story. You can’t possibly remember every workout in enough detail to make the right decisions about your training. Keeping a diary and documenting your training is the simplest way to avoid confusion and stay on track.
Your training diary should include the following basic information; date, type of workout, weather conditions, distance, time, equipment used, HR data, daily nutrition, sleeping pattern, general mood and personal comments. It can be hand written or kept in a computer file using a simple spreadsheet. You can also use a software based training log. I like the “Athletes Diary” by StevensCreek Software. The program stores basic information and offers several useful graphs and reporting modes for viewing. Visit StevensCreek.com for information.