Strength, Speed, and Power Progression to Peak

Written by Matt Russ

Proper race peaking requires that you be at your best fitness level ofrepparttar season at preciselyrepparttar 113058 same time as your goal race(s). This means exact timing and performingrepparttar 113059 right work outs atrepparttar 113060 right time. Performing mostly high intensity work too early inrepparttar 113061 season will slowly degrade your performance asrepparttar 113062 season progresses and leave you burned physically and mentally. You should slowly progress towards your most intense training. It isrepparttar 113063 last salvo before your peak. Conversely, performing too little high intensity work would leave you under trained and ill prepared for race intensities. Some athletes train atrepparttar 113064 same intensities, yet wonder why they do not get faster. In order to get faster you must stressrepparttar 113065 body in a way it is not used to. The body then compensates and acclimates torepparttar 113066 specific stress, and you can then apply still greater stress levels. Your strength and power training should follow this progression as well.

A proper training program moves fromrepparttar 113067 general torepparttar 113068 specific and lower intensity efforts to more high intensity efforts asrepparttar 113069 season progresses. As you perform more short high speed efforts your overall training volume must be reduced to facilitate recovery from these harder work outs. Strength and especially power work should follow these guidelines.

The amount of time you spend working on strength or power will depend on your limiters as an athlete, your event type, and your level of experience. A smaller, underpowered athlete that is concentrating on sprint races will spend much time devoted to strength and power training, whereas a larger muscled athlete may need to devote more time to aerobic development. Generally, longer events require less time devoted to strength and power training.

Your strength work should start inrepparttar 113070 gym after a brief transition period atrepparttar 113071 seasons end. Strength training may last throughrepparttar 113072 entire base season and then proceed to maintenance work as more sport specific work is introduced. It is important to remember thatrepparttar 113073 purpose of strength training is to applyrepparttar 113074 increase in strength torepparttar 113075 bike, run, or swim. Many athletes have a tough time giving up weight work even though it is degradingrepparttar 113076 effectiveness of their other more specific work outs. Specificity is one ofrepparttar 113077 first rules of training. Performing heavy leg extensions will have little benefit to your cycling becauserepparttar 113078 muscles do not contract in that manner. I choose multi-joint strength exercises that mimic at least part ofrepparttar 113079 stride or spin. Towardsrepparttar 113080 end ofrepparttar 113081 base season I actually combine certain resistance routines with onrepparttar 113082 bike and run training.

The first phase of onrepparttar 113083 bike strength training involves low cadence, highly resisted intervals of 15-30 seconds, then proceeds to sustained intervals of 3-20 minutes at slightly higher cadences of 50-60 rpm. Although effort is great, there should be little heart rate reaction beyond an aerobic level which is important duringrepparttar 113084 base season. The next work out would be sustained efforts of 20 minutes to over 1 hour, still at an aerobic level, and at a cadence of 70-75 rpm. All these work outs trainrepparttar 113085 body to produce force aerobically and efficiently and acclimaterepparttar 113086 body for higher intensity efforts to come.

There Is No "Off" Season

Written by Matt Russ

The fall and winter is a common time for athletes to wrap up their race season. It is also good to take some time off and let your body recuperate fromrepparttar rigors of high intensity training and racing. Some athletes take as much as four weeks off, but this does result in loss of fitness and requires making up lost ground later. Endurance especially is one ofrepparttar 113057 more difficult aspects of fitness to rebuild. A better approach is to enter a "transition" period in which training and intensity are reduced; perhaps greatly, but a level of fitness is maintained. It takes a relatively small amount of training volume to maintain fitness, when compared with building fitness. I recommend at least 1 full week off atrepparttar 113058 end ofrepparttar 113059 race season. After taking a week (or more if needed) off I recommend performing some sort of general cardiovascular exercise every other day and take at least 2 consecutive days off every other week. If you feel like you need another day off- take it. This transition period can last 2-6 weeks. Your work outs do not need to be specific to your sport during this time. Shying away fromrepparttar 113060 impact of running with cross training is a good idea. This may mean usingrepparttar 113061 stair stepper, elliptical trainer, rower, or another sport such as mountain biking (I leaverepparttar 113062 heart rate monitor home). If you plan on strength training introduce resistance work to acclimate yourself forrepparttar 113063 heavier routine to come. The transition period should be tailored to your personal needs such as individual recovery time, age, andrepparttar 113064 stress of your individual sport.

Afterrepparttar 113065 transition period enter intorepparttar 113066 base or foundation period. During this time increase volume of training, but keep intensity low and aerobic. Perform little if any work aboverepparttar 113067 aerobic level and let my anaerobic system atrophy. Building this aerobic base is critical for efficiency later inrepparttar 113068 season. Each week increase duration slightly to build aerobic endurance. Since there are no sprints, speed work, climbing, hill repeats or other intense training your body gets a good rest and can repair itself fully. The first four weeks of base training simply perform low level aerobic work, but inrepparttar 113069 next 4 week block begin to work on technique, skill, and efficiency. This is a good time to perfect your spin, stride, and stroke so that you do not reinforce bad habits. Efficiency is a huge component of becoming a faster athlete. You may want to work with a coach to assess your weaknesses. He or she can recommend a wide variety of drills to increase cadence, efficiency, leg speed, and coordination.

Cont'd on page 2 ==> © 2005
Terms of Use