When formulating any sort of cycling training plans one needs to consider the purpose of a plan, the user of a plan and the eventual ride the user will make. This can obviously vary enormously. Following an inappropriate plan can make the difference between winning and losing.
At one extreme could be the young cyclist looking to improve stamina before doing a 100km audax ride, whilst at the other could be a professional cyclist wanting to improve speed before representing their country in the olympic games.
Whatever training plan one follows it will start with a warm up section. This gets the body working and ensures that muscles are not put under too much stress before they are properly loosened up. Once that has finished the training proper begins.
One of the major points emphasized in any beginners' training program is the cadence. This is the speed at which the legs rotate. Ideally they should rotate at between 60-70 rpm. Studies have shown that this speed helps to improve one's aerobic capacity.When this is achieved, whichever gear one is in, and whatever the gradient, more specialist techniques and longer rides will help to bring about an improvement in the area being concentrated on.
A varied program will stop a rider being bored and will develop all skills the cyclist needs. Sometimes this includes interval training. One rides for a certain interval, or distance, flat out, the eases off to recover, whilst still cycling. The recovery period alternates with the flat out riding for about 5 repetitions. Recording the results on a cycle computer can help with planning future training.
As the rider becomes fitter, faster and able to cover longer distances, they will be encouraged to raise their cadence again. In the Tour de France, the best known cycle race in the world, the average cadence employed by riders is about 90 rpm in flatter stages and about 70 rpm on the mountain stages. 7 times winner of the Tour de France, Lance Armstrong could manage a cadence of 110 rpm for several hours.
At one extreme could be the young cyclist looking to improve stamina before doing a 100km audax ride, whilst at the other could be a professional cyclist wanting to improve speed before representing their country in the olympic games.
Whatever training plan one follows it will start with a warm up section. This gets the body working and ensures that muscles are not put under too much stress before they are properly loosened up. Once that has finished the training proper begins.
One of the major points emphasized in any beginners' training program is the cadence. This is the speed at which the legs rotate. Ideally they should rotate at between 60-70 rpm. Studies have shown that this speed helps to improve one's aerobic capacity.When this is achieved, whichever gear one is in, and whatever the gradient, more specialist techniques and longer rides will help to bring about an improvement in the area being concentrated on.
A varied program will stop a rider being bored and will develop all skills the cyclist needs. Sometimes this includes interval training. One rides for a certain interval, or distance, flat out, the eases off to recover, whilst still cycling. The recovery period alternates with the flat out riding for about 5 repetitions. Recording the results on a cycle computer can help with planning future training.
As the rider becomes fitter, faster and able to cover longer distances, they will be encouraged to raise their cadence again. In the Tour de France, the best known cycle race in the world, the average cadence employed by riders is about 90 rpm in flatter stages and about 70 rpm on the mountain stages. 7 times winner of the Tour de France, Lance Armstrong could manage a cadence of 110 rpm for several hours.
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