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PrintOff-Season Planning For Cyclists
by Eric Peterson
Some cyclists evolve year after year, while others seem to flounder around looking for excuses to justify their lack of improvement. Besides the obvious natural talent that some athletes have, what is it that allows some to succeed while others fail? In most cases, it is careful analysis and planning in the off-season that gives these cyclists the edge. Planning should involve three phases in order to produce a training plan that will deliver success.
The first part of planning is review
“Did I reach the level of fitness I expected? Is it time for me to use a training plan or is just riding enough? Was my training well suited to my needs, or did I just not do the work consistently? Am I ready to sacrifice other things to ensure cycling success?”
If you have kept a simple log of your riding activities, then you have data to review. The written record of your good and bad days will reveal a lot about how well your plan is suited to you and your goals. It is important to be honest with yourself, and this is where the opinion of a coach or a respected rider may help. Develop an honest picture of your athletic self and then move on.
Goal setting
Unless you are satisfied with a “slow spoke” level of riding, your first goal for next year should be to keep a cycling log, so that you’ll have the data to help in this goal setting chore. If you attained the goals you set for yourself last year, then it’s easy—set higher goals. If time trialing is your thing and your 40k time was 1:01, then aim for 59:30. If your longest ride ever is 60 miles, then pick a century to do—you get the idea. Choose your challenges wisely; realistic goals are the key.
Connect the dots
The question is, “How do I get from where I’ve been to where I’m going?” The answer will be a training plan. It can be as simple as riding two days a week for stress reduction and weight maintenance or all the way to a highly developed plan of conditioning and race-specific exercises involving workouts and recovery for every day of the year.
Most of us have lots of other activities that not only take up valuable training time, but also sap us of our physical strength and mental intensity, which is as important as a good VO2 max. A realistic approach to what your lifestyle allows is important if you are to reach those goals. You must plan to work hard, recover very well and then taper for peak performances.
Training Plans are productive: if you stick to the plan. If you do 100 percent of a solid plan ,you’ll get 100 percent results; but if you do 75 percent, you only get 50 percent of the desired effect. So, review, set goals and plan a realistic approach towards your goals. Just like life!
Fitness for the New Year classes will begin January 12, at LakeShore Bicycle and Fitness, 2108 Blanding Blvd., Jacksonville. For more information call or email Eric at 904-388 0612 or Roadcoach1@aol.com. Eric Peterson is a USA Cycling level one cycling coach and an NSCA certified personal trainer.
