Training Principles - 2:
Individualization, Periodization, Progressive Overload, Balance, Specificity, Reversiblility, Evaluation, Rest-Recuperation-Diet.
"This exists in varying degrees; stated in the most general terms, to get better at a given activity, you must do that activity, e.g, riding the bike is more specific to cycling than running is, even though both have similar training effects. Thus, “supplemental” training activities (e.g., cross-country skiing, speed skating, running, etc.) should be limited to periods of injury and “active recuperation” during the off-season.
Aerobic conditioning (base training) consisting of prolonged (90 minutes-4 hours), moderately intense, fairly steady-state rides is specific to all road competition, but to optimize performance in a given event, you must train (stress) the systems that underlie it in a way that more closely mimics event demands.
Thus, after a sufficient period of base conditioning, training becomes more specific, i.e., narrowly focused or specialized in reference to the task (event) being prepared for as it draws near: to get ready for a longer (30+ minute) time trial, do long (~20 minute) repeats at threshold intensity on a course like the race route (the actual course is best, if possible); to be able to bridge gaps or prepare for prologue TTs, shorter (1 minute) intervals at ~150% threshold power are indicated; to improve at climbing, climb hills of similar grade and length to those you will encounter, etc.
A broader concept may be simulation, which includes specificity but goes beyond it in attempting to duplicate race conditions, as well as physiological demands, as closely as possible. What is the general lay of the course, and what are the particular characteristics? Where does the road narrow? What are the road conditions? What is the weather forecast? Is it likely to be rainy, hot, cold, sunny, cloudy? What are the prevailing winds, and where are they most likely to be a factor? What is the elevation range of the
race course? What time of day do you normally train, and when does the race take place? Have you prepared in these conditions?" Howe
Aerobic conditioning (base training) consisting of prolonged (90 minutes-4 hours), moderately intense, fairly steady-state rides is specific to all road competition, but to optimize performance in a given event, you must train (stress) the systems that underlie it in a way that more closely mimics event demands.
Thus, after a sufficient period of base conditioning, training becomes more specific, i.e., narrowly focused or specialized in reference to the task (event) being prepared for as it draws near: to get ready for a longer (30+ minute) time trial, do long (~20 minute) repeats at threshold intensity on a course like the race route (the actual course is best, if possible); to be able to bridge gaps or prepare for prologue TTs, shorter (1 minute) intervals at ~150% threshold power are indicated; to improve at climbing, climb hills of similar grade and length to those you will encounter, etc.
A broader concept may be simulation, which includes specificity but goes beyond it in attempting to duplicate race conditions, as well as physiological demands, as closely as possible. What is the general lay of the course, and what are the particular characteristics? Where does the road narrow? What are the road conditions? What is the weather forecast? Is it likely to be rainy, hot, cold, sunny, cloudy? What are the prevailing winds, and where are they most likely to be a factor? What is the elevation range of the
race course? What time of day do you normally train, and when does the race take place? Have you prepared in these conditions?" Howe
13/11/2011 - Road | Muntanyes
Warburton ice-creamery was closed when I arrived this morning. I took another approach at getting x2 scoops..
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| Today's hostess with the mostess - Ms. Donna Buang |
Beautiful weather and good company rolling with Fausto, Mal, Stuey and Ray.
Duration: 4:19:23Work: 2075 kJ
TSS: 224.2 (intensity factor 0.735)
Distance: 85.847 km
Elevation Gain: 2243 m
Elevation Loss: 2221 m
Heart Rate: 63 170 128 bpm
Temperature: 15 26 18.5 Celsius
13/11/2011 - Road
Recovery with Ol.
Work: 109 kJ
TSS: 8 (intensity factor 0.382)
Distance: 7.557 km
Temperature: 22 23 22.7 Celsius
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