This is the time of the year where motivation starts to wane. It’s been a long road season and most of us are ready for a mental and physical break from racing (unless you are a cyclocrosser, then you still have a few moths to go!) But there are still races to be ridden in the upcoming […]
By ProPower2112
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Comments Comments Off on ProPower Offers CycloCross Training ProgramsCyclocross season is almost here and ProPower Coaching is offering an affordable custom training program to help you attain your goals. This program covers detailed training plans from now through your last race of the CX season up to and including the national championships. The program details are as follows: -Initial coaching consultation including […]
I think that we all look forward to recovery weeks. After 2 or 3 hard weeks of hard, concentrated training a few days of easier riding is a physical and mental welcome. Recently though I had a client say that he hated recovery weeks. He felt that he always put weight back on during these. […]
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Comments Comments Off on Recovery Tips for Two Races in One DayMany of us are doing the Giro del Cielo stage race this weekend. The first day has split stages, with a time trial in the morning and a circuit race in the afternoon. Here are a few tips to help you recover between the races. This would also apply to days where you double up […]
The vast majority of training programs utilize a program of traditional periodization. Most of us are familiar with the gradual buildup through the season form prep to base to build to peak. Within the yearly macro cycle are many micro cycles of training. These are generally 3 or 4 week cycles that build additional training […]
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Comments Comments Off on Solo Attack IntervalsInitiating a successful solo breakaway is one of the hardest tasks in bike racing. It’s also one of the most rewarding so it makes sense to do some specific training to increase your chances of getting and staying away. A solo attack requires a short near maximal effort to get the initial gap, then several minutes of above threshold […]
Most of us use the Garmin 500 to display and record our training and racing data. It’s a great training tool. If you currently train with heart rate only it will record your HR data and allow for uploads to TrainingPeaks. If you move to power the Garmin will record the data from most of the […]
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Comments Comments Off on Power and Heart Rate ZonesLast week’s post detailed how to determine your threshold power and heart rate. You can calculate your own training zones by using the following guidelines: Heart Rate Zones: Zone 1 = Recovery (<68% of FTHR) Zone 2 = Endurance (69-83% of FTHR) Zone 3 = Tempo (84-94% of FTHR) Zone 4 = Threshold ( 95-105% […]
If you want to get serious about your training you need to determine your threshold power and/or heart rate. Your threshold can be most simply defined as the highest power/heart rate that a rider can maintain in a steady state effort for approximately one hour. This is a very important piece of data to have […]
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Comments Comments Off on Illness or Injury-Readjusting Your Training PlanAs I was reminded this weekend, eventually we all have out training and racing schedules interrupted by injuries or illness. How you readjust your training plan is dependent on how long you are off the bike. If you just miss a few days then continue on with your scheduled plan with no adjustments. Just pick up with that day’s […]