It’s the “Off Season” what do I … not do?
article one in our 3 part series.
I get this question often this time of yr. “how do you NOT train?” Especially for the competitive cyclist or triathlete who has been racing all summer, sometimes every weekend, not training hard and racing all the time can feel very strange.
The Off Season:
First off I want to stress the word “OFF” in off season. Off means Off! The first and most important aspect of your next season is being totally fresh and completely motivated for next season. Now is the time to start that process.
Less is better here. Catch up on work, family, and drop off the bike at the shop for a tune up. Have them check it over for cracks in the frame along with full safety check. Racing is very hard on your equipment. The key with this phase is to make sure you are 110% ready to start training come the start of your program. The under trained, over motivated athlete will beat the perfectly training under motivated athlete every time! Come the beginning of “base training” you should be itching to train. It should be all you think about, so when its 20 degrees and freezing rain, your pumped up and ready to put in a solid training effort! This is also the best time to sit down with your coach and/or teammates to discus what your goals will be for next year. How did you perform this year? What was good? What was bad? What will have to be different with your preparation for 20, etc
Here are three easy steps for an effective off season.
1. Off time: Take an extended time of ZERO training. This will be deferent for every one. 2 weeks for some, 2 months for others. How ever much time you need to be totally rested and motivated to train again.
2. Recovery: Any lagging injury’s? Bike not working quite right for the last 2 months, been wanting to get that nagging cough looked at. Do it!! Get a message go to the doctor, dentist, what ever you need to do to feel 110 percent physically and mentally for the next season. This is active recovery, taking aggressive action towards healing. These are the most important aspects of off season training.
3. Maintenance training: After this you may be ready to train but your program doesn’t start for another month. What to do? Many pro’s and age groupers alike will take part in “unstructured training”. Its best to make is something different than your primary sport, try something new. It will most likely improve some skills needed in your primary sports. Just stay active, (cross training) will maintain your base fitness and, depending on your activity, can address your weakness leaving you fit, motivated and with stronger limiters than you had last year. A perfect way to start your next season!!
4. Cross Train! Go Mt. biking , running, play basket ball, tennis what ever you like and have put off due to you strict cycling training. Cyclist are notorious for having weak abs and core muscles. Working on this will help keep you injury free next year.
5. Most important have fun! Do those old training rides you did when you first started riding. Plan a trip. I have done a few long rides with friends in the fall that have proved to be lots of fun and great endurance training.
Eric is a full time triathlon and cycling coach. He is the owner of EK Endurance Coaching and works with athletes of all levels. To learn more about Eric and what he can do for you, go to http://ekendurancecoaching.com
Showing posts with label cyclocross racing. Show all posts
Showing posts with label cyclocross racing. Show all posts
Tuesday, September 28, 2010
Wednesday, August 27, 2008
cyclocross training
Cyclocross as cross training?
Cyclocross is huge. Once participated in as training in the fall and winter months for fun it is now a huge international spectacle. Athletes are now focusing their whole year on cyclocross. Even for us Tri geeks and hard core all road all the time people cyclocorss is luring.
The question is coming up more and more; will racing cyclocross be a good option for training in the fall and early winter training?
First lets take a look at your year ahead and behind to answer a few questions.
Have you had enough time TOTALLY off after your last race/ training block? (I prescribe 2-6 weeks)
Will you have enough time to rest after your cross season and the start of Base training? (2 weeks)
How taxing was your summer season of racing and training?
How much other stressors will you encounter? ($$ for bike, race entry, travel, specific training, etc)
If you answer no and/or “pretty taxing to very taxing” I would seriously consider joining the yelling, full drinks in hand spectators on the side lines. Also, the last question, realize there are a lot of other factors that come into play with your race sch. There are only so many times you can “dig into the suitcase of courage” in your season. And while a cross race may be short in relation to road races and triathlons you normally train for they are hard. Really hard! One of the most important things to having a good training program that leads to a successful season is being rested, both physically and mentally. Be sure you can achieve enough total down time between your training phases.
If you feel after answering these questions you are in the clear move onto the next set of questions to ask yourself.
Does cyclocross address any of my weaknesses specific to my A race(s)?
Does cyclocross address any of my weaknesses not specific to my A race(s)?
Is you’re A race 5 months away or more after your last cyclocross race?
If cross addresses any of your weak areas it is worth considering. For some, like my self cross is every thing I am bad at on the road wrapped up into 1 hr with a punch in the jaw at the start! For athletes like me cross is a great and extremely fun way to train that weakness. (see my last article) However, and very importantly, the first set of questions are the most important. If you are to be at your best for your BIG event of the year being properly rested, having a good build up of systematic training trumps all. So consider your options carefully.
So now how do you use this “cross thing” to your advantage? Here are a few things to keep in mind.
The big picture: your a race is months and months away! Don’t get too caught up in your “cross training” this should be for fun! Leave the ego at home.
Focus your training on basic skills: You’re racing cyclocross because it is going to address some weak areas but don’t forget to spend time training the basics that got you to where you are now. For example, aerobic base, technique. and efficiency of movement in your primary sports, core strength and flexibility.
Check your mental state: Its early in the game for you. If you find yourself not pumped up for a muddy race or training ride in the cold rain stay home!! Like I said before being mentally rested and ready to go come time for the big day is the most important preparation you can do.
I think this can be best done with a training plan. This “transition training plan” has 2 options one with cross and one without. It also realizes that cyclocross is not our primary focus but the first step in our preparation. See sample below.
But what if you want to hit cyclocross full on! This is your priority.! Go back to the first set of questions and get a quick reality check. Then stay tuned there will be more Cyclocross preparation and training plans coming!!
Week 1
Mon: Off: stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work
Fri: 90'-2hr. Level 1-2. pedaling drills, aerobic base and efficiency work.
Sat: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race
Week 2
Mon: Off. stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work. 2.) 1hr recovery ride
Fri: 30' warm up ride. Go over your race day warm up. Getting ready for tomorrow.
Sat: Cross Race!
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race.
Eric is a full time Cycling and Triathlon coach and founder of EK Endurance Coaching. For more details on this plan and other transition period plans contact Eric at: eric@Ekendurancecoaching.com
http://ekendurancecoaching.com/
Cyclocross is huge. Once participated in as training in the fall and winter months for fun it is now a huge international spectacle. Athletes are now focusing their whole year on cyclocross. Even for us Tri geeks and hard core all road all the time people cyclocorss is luring.
The question is coming up more and more; will racing cyclocross be a good option for training in the fall and early winter training?
First lets take a look at your year ahead and behind to answer a few questions.
Have you had enough time TOTALLY off after your last race/ training block? (I prescribe 2-6 weeks)
Will you have enough time to rest after your cross season and the start of Base training? (2 weeks)
How taxing was your summer season of racing and training?
How much other stressors will you encounter? ($$ for bike, race entry, travel, specific training, etc)
If you answer no and/or “pretty taxing to very taxing” I would seriously consider joining the yelling, full drinks in hand spectators on the side lines. Also, the last question, realize there are a lot of other factors that come into play with your race sch. There are only so many times you can “dig into the suitcase of courage” in your season. And while a cross race may be short in relation to road races and triathlons you normally train for they are hard. Really hard! One of the most important things to having a good training program that leads to a successful season is being rested, both physically and mentally. Be sure you can achieve enough total down time between your training phases.
If you feel after answering these questions you are in the clear move onto the next set of questions to ask yourself.
Does cyclocross address any of my weaknesses specific to my A race(s)?
Does cyclocross address any of my weaknesses not specific to my A race(s)?
Is you’re A race 5 months away or more after your last cyclocross race?
If cross addresses any of your weak areas it is worth considering. For some, like my self cross is every thing I am bad at on the road wrapped up into 1 hr with a punch in the jaw at the start! For athletes like me cross is a great and extremely fun way to train that weakness. (see my last article) However, and very importantly, the first set of questions are the most important. If you are to be at your best for your BIG event of the year being properly rested, having a good build up of systematic training trumps all. So consider your options carefully.
So now how do you use this “cross thing” to your advantage? Here are a few things to keep in mind.
The big picture: your a race is months and months away! Don’t get too caught up in your “cross training” this should be for fun! Leave the ego at home.
Focus your training on basic skills: You’re racing cyclocross because it is going to address some weak areas but don’t forget to spend time training the basics that got you to where you are now. For example, aerobic base, technique. and efficiency of movement in your primary sports, core strength and flexibility.
Check your mental state: Its early in the game for you. If you find yourself not pumped up for a muddy race or training ride in the cold rain stay home!! Like I said before being mentally rested and ready to go come time for the big day is the most important preparation you can do.
I think this can be best done with a training plan. This “transition training plan” has 2 options one with cross and one without. It also realizes that cyclocross is not our primary focus but the first step in our preparation. See sample below.
But what if you want to hit cyclocross full on! This is your priority.! Go back to the first set of questions and get a quick reality check. Then stay tuned there will be more Cyclocross preparation and training plans coming!!
Week 1
Mon: Off: stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work
Fri: 90'-2hr. Level 1-2. pedaling drills, aerobic base and efficiency work.
Sat: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race
Week 2
Mon: Off. stretching
Tue: 1hr. Level 1-2. pedaling drills and efficiency work.
Wed: 90' weakness day. (intervals or drills that address your weak areas. Nothing to intense. No anaerobic work!)
Thur: 1. Core strength and flexibility work. 2.) 1hr recovery ride
Fri: 30' warm up ride. Go over your race day warm up. Getting ready for tomorrow.
Sat: Cross Race!
Sun: Long easy ride. 50-75% of the duration (time) of your longest A race.
Eric is a full time Cycling and Triathlon coach and founder of EK Endurance Coaching. For more details on this plan and other transition period plans contact Eric at: eric@Ekendurancecoaching.com
http://ekendurancecoaching.com/
Subscribe to:
Posts (Atom)