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Cycling Information

What are the benefits of using stationary resistance trainers?

  • Consistent work rate
  • Stable repeatable conditions.  
  • Controlled room temperture (no rain, wind chill, sun)  
  • Get the most out of your training sessions
  • No interruptions (red lights!)
  • No cars
  • Group interaction

  • Refer to Sturt FC Cycling for session details

Training

Training is without doubt one of the most effective ways to improve performance. Over the years we have seen a significant change in the way cyclists train. The most common approach to training that has been noticeable within the recent years has been low volume training with high intensity work loads, otherwise referred to as interval training.
 
There are multiple and quite subjective training methods that have been developed and which have become popular, however different methods may work for different people, and different cyclists and coaches will have different opinions and preferences.
 
From a science point of view, there is very little information on training information with most methods been formulated on common sense and experience.

Program Design (Scientific Principles)

The scientific principles of physical training provide a foundation on which all sport specific training programs are based. Fundamentally, any physical activity leads to anatomical, physiological, bio chemical, and physiological changes.
 
The efficiency of physical training results from three core components of training; its duration, distance, and repetitions (volume); load and velocity (intensity); and the frequency of performance (density).
 
1. Volume: Training volume is dertermined by the distance covered in a given time period. This is commonly expressed in kilometres per week. Many coaches now advocate 10-14 day training blocks, microcycles, in which a rider undertakes a prescribed volume of work.
 
 
2. Intensity: The more work the cyclist performs per unit of time, the higher intensity. There are many different measures of training intensity related to performance outcomes i.e. speed, power output, race position. Depending on the phase of training you are at, the level of intensity will vary therefore establish and use varying degrees of intensity.
 
3. Density (Frequency): Refers to the relationship, expressed in time, between working and recovery phases of training with the aim of increasing the total training volume. A well planned approach to density ensures training efficiency and prevents athletes from reaching a state of critical fatigue or exhaustion. A balanced density may also lead to achieving an optimal ratio between training sessions and recovery.

Structuring a Training Program

In order to obtain effective and successful outcomes for your cycling performance, you need to ensure your program is well planned or have a structured periodisation of your training plan. Periodisation should take into account a cyclists immediate (weeks), medium (months), and long term (years) competition goals.
 
The phases (or macrocycles) of any training program for cyclists can be classified into four main categories;
 
1. Conditioning or general preparatory phase
 
2. Tranistion or competition preparation phase
 
3. Taper followed by competition phase
 
4. Recovery phase
 
Conditioning or general preparatory phase
 
This phase should last a minumum of six to eight weeks for high school or veteran cyclists and as long as possible for a state level or nationally competative rider. The main aim of this phase is to provide a base of aerobic conditioning before more intense training is undertaken.
 
Transition of competition preparation phase
 
This phase should last three to six weeks. The main aim of this phase is to expose the body to sustained, intense cycling at power outputs that approximate planned race pace. There is a slight decrease in the total volume of training.
 
Taper followed by competition phase
 
The aim of this phase is to prepare the cyclist for several major competative peaks within the season. There is a significant decrease in the total volume of training to facilitate adequate recovery between training sessions and races. However, the reduction in training volume should not be at the expense of a big drop in the number of training sessions undertaken. The cyclist should not reduce training by more than 30%.
 
Recovery Phase
 
The recovery phase should last between six and eight weeks depending on the periodisation of the cyclist's year and abiliy level. The main aim of recovery is to allow for a some degree of recuperation, both physical and mental, from the preceding season. This should allow for the full rehabilitation of any niggling injuries that may have been sustained during the year and reduce the onset of any chronic injuries that may cause long term discomfort.
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