Winter training 2014/15

Mark MoroneyRonan McLaughlin

Ronan McLaughlin Donegal man 6 years with An Post Sean Kelly pro team 4th in GCMI Aout en Bretagne 2010 7th Stage 2 Mi-Aout en Bretagne 2010 8th circuit de Wallonie 2010. King of the

Hills World Championship selection 2008 Irish hill-climb champion 2008 “ a dedicated, hard-working and committed

rider”

Relativity

“Insanity: doing the same thing over and over again and expecting different results”

Albert Einstein

Agenda Goal setting Planning – periodisation Health considerations Recovery & rest Your plan Training scientifically Training for older riders Stress Questions

Goals

Why have goals? Motivate Help in planning your season Different goals require different

training plans Measure your improvement Give focus

We all have them!

Getting set

• Goal setting(SMART))

– Specific– Measurable– Attainable– Realistic– Time phased

• Goal setting(SCAMP)– Specific– Controllable/challenging– Attainable– Measurable/multiple– progressive

Training diary Write the goals Complete daily Enthusiasm for training/life Hours of sleep Ride data

weather Type of training Heart rate/perceived effort Time Miles Avg speed Gears Partners Vertical ft. how you felt

Planning & periodisation

Planning Training PhasesFactors affecting planning:

Lifestyle. Training Phase duration. Goals. Coach and rider commitments. Response to previous training. Injury. Variety. Recovery.

“Life is like riding a bicycle. To keep your balance you must keep moving” AE

Periodisation process of dividing an annual training plan into

specific time blocks Training plan includes endurance, intensity,

competition, recovery allows creation of hard training periods and some

easier periods to facilitate recovery helps develop different energy systems during various

phases of training each block has a particular goal and provides your

body with different types of stress macro(52 weeks)

meso(2 to 6 weeks) micro(7 to 14 days)

Characteristics of Periodisation

Characterized by changes over time in… Goals. Training focus. Volume. Intensity.

Macro Cycle

Few months to several years. Macro cycles can be broken down into training

phases – Recovery, Preparation, Pre-competition and Competition.

JAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DEC

1 2 3 4 5 6 7 8 9 10 11 12

An example of a macro cycle plan (Annual)

Health matters

Exercise & Immunity Bouts of prolonged intensive exercise. “Open window” lasting 3 – 72 hours. Temporary immuno-suppression. Viruses & bacteria may gain a foothold,

increasing risk of infection. Exercise repeated in a short period of time

– insufficient time for immune system to recover.

sore throats & flu- like illness are more common in athletes.

Cold or Flu?

Common Cold or Flu? Both viral infections, flu more serious. Cold – targets nose & upper respiratory

tract. Flu – infects upper & lower respiratory

passages, with greater risk of complications.

Colds rarely cause a fever, muscular pain/body aches & symptoms are more likely to be confined to above the neck.

Should I exercise?

Should I train with a cold/flu? Moderate symptoms from the neck up. OK but keep to a light/moderate intensity

and monitor how you feel before & after. Symptoms of Flu?

Take a break – few days 2 weeks. If in any doubt contact, GP or sports

doctor.

Practical Guidelines

Practical guidelines: Eat well balanced diet. Avoid rapid weight loss. Ensure adequate hydration. Get adequate sleep. Wear flip-flops in communal showers. Keep life stress to a minimum.

Listen to your body

Rest/Recovery

“Recovery is what you do between sessions and races so that you train hard and perform well at the next

session”Cross Country Skier

Rest & Recovery – is there a difference??

Importance of recovery phase

Coaches/athletes strive to make improvements - recovery often overlooked.

Focus more on training loads. During recovery benefits of training

develop. Both training session & subsequent

recovery program are equally important.

Training plans

Your plan what level of fitness are you starting with? time and a place for every type of training -

steady miles, short, sharp, intense efforts, intervals, fartlek

2015 sportive season packed? - larger emphasis on endurance.

club racing or time-trials - simulate and adapt to such efforts.

Endurance v intervals endurance riding - improves stamina and efficiency interval training - increases speed and the threshold

that you can comfortably work at build a solid endurance base so that you can really

get the benefit from intervals Without endurance, intervals will be the equivalent of

bolting a turbo onto a 1 litre engine, with a good endurance base you’ll be starting with a 2

or 3 litre engine before you head to the tuning shop.

Gauging your intensity

Too much intensity too soon often leads to prolonged periods of fatigue, lost motivation and a weaker immune system

Consistency is the key Build your fitness over time moderation is the key to progression.

Increasing training load Increased training load can be broken down

into two areas: (1) more hours and (2) higher intensity. 

important to make small changes to your training plan as your body goes through the process of adaption.

include an easier week at the end of a period of harder training to give your muscles a chance to properly repair

recovery is important

Everyone can over-train!

Tiredness that persists Legs heavy Sore muscles Disturbed sleep Elevated morning heart rate Inability to complete training rides Loss of enthusiasm

Beating boredom Mix it up and keep things fresh. Be flexible, modify your plan based on feel. Listen to your body, if you need time out

then take it. Try and include sessions with others, group

rides at the weekends or after work. turbo training, gym work, swimming and

circuit training all have their benefits. Work on feel and remember to keep it fun!

Turbo training Bike set up Plan the session Prepare..drinks, towel, music,

“Sufferfest” Hold to the structure Vary the session Train with friends http://www.turbotraining.co.uk/

Off the bike work outs

Core training – Sammy’s classes!!. Weight training builds strength Higher reps – lower weights Yoga – Evelyn? Running – weight/general fitness

Training scientifically

Definitions

aerobic metabolism takes place with the presence of oxygen

anaerobic metabolism happens without the presence of oxygen.

true anaerobic action takes place at around 85 -100% of your maximum heart rate, typically lasting between 3-10 seconds.

A mix of aerobic and anaerobic energy is used between 30-85% of maximum power

Some tools

• Heart monitors(Polar/Garmin/Beurer)• Power meters

– Wheels(Power tap)– Cranks (Stages)– Pedals(Garmin qark/Stages)

• Garmin meter• Personal trainers (web based)

Theoretical heart rate measure Miller formula of HRmax = 217 - (0.85 ×

age) Subtract 3 beats for elite athletes under 30 Add 2 beats for 50 year old elite athletes Add 4 beats for 55+ year old elite athletes Use this HRmax value for running training Subtract 5 beats for bicycle training

Miller, Londeree and Moeschberger

Maximum heart rate test

On a 500m hill Warm up for 10-15 minutes riding into

Heart Rate Zone 3 Ride up the hill as fast as you can then

sprint up the last section. Recover and repeat a few times. Record your Max Heart Rate for each effort

and take the highest reading. Cool down for ten to fifteen minutes. Test will need to be repeated a few times

Maximum HR test indoors Use a partner/helper if possible Warm up fully for 10 to 15 minutes. Use your large chain ring and choose the lowest gear (e.g. 52 x

18). Pedal at a steady cadence of 90 rpm for 2 minutes. Then change up to the next gear (52 x 17) without pausing. Maintain the same cadence (90-rpm). Pedal this gear for 2 minutes

and change up again still maintaining the 90-rpm cadence. Continue changing up to the next sprocket every two minutes,

constantly maintaining 90-rpm. Your heart rate should rise constantly. It may level out at some

point (your OHR) but carry on with the test. Continue at 90 rpm, changing up a sprocket every two minutes,

until you are no longer able to go on. Do not stop immediately but keep pedalling and warm down

gradually for the next ten minutes“220 minus age’ and ‘214-(0.8 x age) for men, and 209-(0.9 x age) for

women”

Heart rate calculations

VO2 MAX Boosting VO2: 92 -100%(5) Anaerobic Threshold Endurance: 85 -

91%(4) General Aerobic Endurance: 75 -

84%(3) Base Aerobic Endurance: 65 - 74%(2) Recovery Rec: 50 - 64%(1)

Rate of Perceived Exertion Zone 1 = – Rest or + Really Easy Zone 2 = – Easy to + Moderate, like you could exercise in

this zone for a long time.  You can easily carry on a conversation.

Zone 3 = – Somewhat Hard to + Hard: your breathing has increased but is not labored.  You can talk, but it is getting breathy.

Zone 4 = – Harder, Very Hard, + At your Sustainable Limit: your breathing has increased to heavy, and conversation is limited to short sentences or just a few words.

Zone 5 = - Past your sustainable limit, + max effort;  you are panting and cannot talk to others.  You cannot stay in this zone for long.

Robin Robertson, Cycle Moles

Cycling on in life

Cycling for the over 35s “With appropriate training, the physiological impact of

ageing can be hugely reduced and older cyclists can achieve levels of performance beyond their imaginations”, Dr Tom Daly coach and mentor with A1 Coaching.

The World Master’s Cycling Federation Championships now attracts over 3,000 older competitors to Austria every summer

Older riders are limited by attitude, not ageing http://www.stickybottle.com/coaching/coaching-for-35-

older-riders-are-limited-by-attitude-not-ageing/

Stress

Life is full of stress. Stress can be good…required to make you

stronger. Too much stress….

“The art of being a successful athlete is to balance and manage various lifestyle issues

to allow yourself to achieve your full potential”

References

• http://www.stevehoggbikefitting.com/• www.bikeradar.com• www.roadcyclinguk.com• www.trainingpeaks.com• www.active.com/cycling• http://www.bikeradar.com/gear/

article/heart-rate-monitor-training-for-cyclists-28838/

Final Questions?

10

9

8

7

6

5

4

3

2

Muscle Power

STME

Aerobic Endurance

Speed

Racing Tactics

Climbing Technique

Position in Bunch

Riding in a bunch

Confidence

Gear Selection

Eating/drinking on bike

Eating /Drinking off bike

Strength

Flexibility

Motivation

Cornering

Macro Cycle to Training Phases - Road Season

JAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DEC

PreparationPre-

CompetitionCompetition Recovery Preparation

1 2 3 4 5 6 7 8 9 10 11 12

Races

V H H H L L L L L L H

I L L L H H H L L L L

TFAE

STME

AESTME

SP

AESTME

SPMP

R AE

*

Training Phase Goals - Volume (V), Intensity (I) and Training Focus (TF)

Low (L), Moderate (M) and High (H)

The Importance of Periodizationdifficult to fit all the individual components of performance into a yearly training programme. Time and energy are against us the training required for some components would interfere with that required for others. divide the programme into separate training periods each of which will have separate goals and training methods. periods designed to maximise the gains in the different components of performance. This process is called Periodization.

Preparation Phase Characteristics

Low intensity and high volume. Focus on physical conditioning, technique and

practicing scenarios. Normally include work on aerobic endurance,

strength, overcoming weaknesses, technical skills and mental skills training.

The foundations for all other training! Development of new skills.

Identify Strengths Why you’re here List 10-16 characteristics of a good cyclist Rate them 1-10 Fill out wheel Rate yourself against these characteristics

1-10 Fill out wheel List 3 with largest gap Split into groups

Beating boredom

Break the months down into ‘blocks’ give yourself a goal for each block keep a diary to track your progress.

“Setting yourself five months of training that you’re struggling to stomach after the first week is only going to go the wrong way”..

Perceived exertion 10 point scale

0 – Nothing at all 1-2  Super easy, like a slow walk 3-4 Moderate effort, you  aren’t going easy anymore,

but you can hold this for a long time(1) 5-6 Hard  holding this for an extended period is

difficult,  at or just below   race pace(2) 7 -8 Very hard     race pace, as  you can only hold this

for a couple of minutes(3) 9 Almost as hard as you could possibly go(4) 10 – This is as hard as you’ve ever gone your entire

life, like someone is chasing you with a cattle prod(5)

Sean Burke, Crank Cycling

Heart rate calculations

VO2 MAX Boosting VO2: 92 - 100%(5) Anaerobic Threshold Endurance: 85 -

91%(4) General Aerobic Endurance: 75 -

84%(3) Base Aerobic Endurance: 65 - 74%(2) Recovery Rec: 50 - 64%(1)