Aidan Hammond -
Components of fitness
•STRENGTH : made up of (1) strength endurance
Sessions for this is: Long steady hill eg: easy side of Howth head, gearing 53 x 15, low cadence eg 50 rpm and hr less than 80%. 10 mins with 5 mins recoveries on high cadence low gears. Max 3 reps in one spin, once a week.
(carried out all year round) ONLY FOR SENIOR RIDERS
(2) Strength power
Session for this standing start sprints: On a flat road in big gearing 53 x 14 / 15 slow right down to a stand, then accelerate as quickly as you can to get the gear moving as quickly as you can for no more than 15 secs (this is to develop the initial explosion of power). After return to easy gears for 1 minute. Repeat this rep between 3 and 5 times with 1 minute recovery. This session can be done early in a spin and repeated later during your spin once a week.
(Carried out 6-8 weeks pre season) ONLY SENIOR RIDERS
•SPEED :(1) Speed of leg movement
Sessions for this is the ability to pedal at 90 – 100 rpm on long endurance spins. This is something that is the foundation of cycling and should be the first thing to be developed. Another session is to pedal on a flat stretch or slightly down hill (turbo is ideal for this one) for 5 mins in a very low gear eg 39 x 19/20 at 120 rpm plus if possible.
(Carried out all year round) VERY EFFECTIVE FOR YOUTH AND JUNIORS
(2) Top end sprinting speed
Session for this is your rolling start sprints. This is on the flat or slightly down hill in gearing 53 x 15/16 and is commenced when moving. Pick a starting point and a finishing point. From the staring point explode from your rolling movement to 100% effort from between 30 – 50 seconds with recovery of 5 mins in low gears. 3 reps is maximum in a spin and need only be carried out once a week.
(Carried 4 weeks prior to race season, but can be done all year round)
(3) Anaerobic speed
This is road racing or time trial speed. Flat roads 53 x 15/16 at 90% effort for 10 -20 min with 10 mins recoveries. 2 reps in a session and once a week.
(Carried out pre season 6-8 weeks)
(4) VO2 MAX
This is to develop your VO2 max and is a very high intense session. Session lasts between 1 – 3 mins depending on riders fitness. 100 % effort is carried out on a flat section of road (ideally not into a head wind). Typical gearing is 53 x 15/16. 5 mins recoveries. 3 -4 reps max per session, once a week.
(Carried out 4 weeks prior to main goals)
•ENDURANCE
Endurance sessions should be carried out at 60 – 80 % hr. This should make up 70% of your training spins and is necessary to have a build up of endurance in your legs prior to attempting and of the training sessions as this is the building block.
(All year round, most important pre season Nov to early Jan easing off as intensity increases)
**WHEN INTENSITY INCREASES ENDURANCE DECREASES AND WHEN ENDURANCE INCREASES INTENSITY DECREASES
•FLEXIBILITY
Most effective stretching is done after cycling when the muscles are warm. Spending 10 mins after you shower is ideal. This will aid recovery and aid the return of the muscles to their normal length and direction. Remember to include neck, arms and lower back and not just the legs.
(All year round)
•SKILL
Try riding with people above your skill level. Follow their lines descending, cornering.
(Ongoing) IMPORTANT FOR YOUTH / JUNIORS AND BEGINNERS
Heart rate monitors:
Test yourself to get your min and max hr.
How ? For minimum take your resting hr before you get out of bed in the morning for 5 mornings in a row and divide by 5. This is your resting hr.
For your max hr find a long hard hill and after 20 mins warm up cycle as hard and fast as you can up the hill until your lungs and legs stop and you will have recorded your max. Use these to calculate your zones:
ZONES
•60%RECOVERY
•70%General Aerobic
•80% Upper aerobic
•90% Lactate threshold
FORMULA
•MAX HR (-) RESTING X % ZONE AND ADD BACK RESTING HR
Remember you need a combination of STRENGTH, SPEED, ENDURANCE, FLEXIBILITY
and skill in your training program
When to eat:
•Pre exercise- up to 30 mins
prior have a snack of fruit or wholegrain toast. Meal 2 to 3 hours prior to event.
•During –Carbos every 30 mins after 60 mins of cycling. Can be drink / bars / gels / snacks
•250mls of fluids every 30 mins
•Post exercise - Up to 1 hour after exercise to replenish glycogen stores, restoring muscles.