If you want to really improve your current cycling fitness, you
may need to increase your time on a bike, also "specificity" is the
key to achieve a better performance in any sport, if you want to
become a great swimmer most of your time should be on the water, and
the same applies to cycling, it does not mean that all you should do
is ride bikes, you can complement your training with other sports, but
at the correct time of your training “periods” Bellow I've outlined
the different periods.
1. Preparation period; the fitness
development is really general. Cross training with weights and aerobic
activities like swimming, running or other aerobic activities other
than cycling.
2. Base period; most of your training
will be done on the bike, at this stage time on the bike will increase
gradually until reaches long rides and several hours a week on the
saddle. Weight training will continue at the beginning of this period
and it will decrease so by the end no more or very little weight
training is done.
3. Build Period; at this stage high
anaerobic endurance, muscular endurance and power are developed with
specific workouts and high intensity training. Racing skills are also
practiced and developed. At this stage some racing can be done.
4. Peak Period; this period is usually
short. The duration of the rides decrease but intensity is quite high,
and races of low importance are recommended.
5. Race Period; at this stage racing and
physical fitness is high, you should be ready mentally. This period
can last from two to three weeks before a decrease in fitness occurs.
6. Transition Period; this the time to
take a break, let the body and mind rest. Rest and recovery are the
goal here, at this time staying active is good, but the level of
intensity and duration is very low, alternate activities are a good
choices here.
Want to ride with us? See
our group rides
area for more information.
