Training is used to equip the body for one’s goal. If one’s goal is track sprinting then the training and conditioning required for this will be vastly different to that of lets say Chris Froome who’s goal is a Tour de France victory. Feeding this training with nutrition is also a different art. The bulk of a kilo rider will require a total different nutrition set that the frail and sometime anorexic look of the Tour de France winner. One thing we can say for sure though is that the recovery and injury management for both must be equal to the demands of the training.. To throw another curve ball into this is the cyclocross rider who unlike the other two riders discussed needs to be able to jump over and through hoops along with throwing the bike over the shoulder and climbing a hill. One size can’t fit all and that is why careful consideration should be taken into your choice of training regimes in order to best prepare for that chosen goal. A goal is only a wish until you have a plan.
Image 1
The image above shows training zones that are numbered from 1 – 7 with 1 being Recovery and 7 being Neuromuscular. One can see from the list the effects that various zones have on the body’s systems. It’s always good to analyse your goals and identify what systems are going to be most in demand. Also test your self and see what your limiters are. This will show you where you need to train. Identify time in these zones along with recovery both during the workout and following is where the real professional coaches earn their wages. This can be tricky and the only way that this can be done correctly is with one 2 one coaching unless you are being under trained and not getting the most from your prescriptions. The other side of the story is overtraining from not getting enough recovery. Good coaching management practices and regular coach/athlete contact always gets this balance right.
For those of you without a coach here is the on:off suggested ratios 4 those of u self prescribing..Z7-1:6, Z6-1:4, Z5-1:1, Z4- 4:1, Z3-7:1, Z2 and Z1 not applicable.
Image 2
Image 2 show the “sweet spot” which many hail as one of the best area to train for gains. compare it to Image 1 and see what gains one can expect from this zonal area.
Image 3
Image 3 below shows values for generating training zones and suggested training time along with the zones perceived exertion.
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Our Irish National Elite Criterium Champion Winners from 2015.
Happy Miles,
The Athlete Clinic
The Athlete Clinic 