This article is being
written at 35000 feet, somewhere between Santa Barbara, California and Colorado
Springs,
Colorado. It’s the middle of CampSeason for me, a period when I have the
pleasure of connecting with amateur and novice cyclists from all over the world.
This annual juxtaposition of dealing with elite-level professional cyclists and
amateur cycling enthusiasts puts the subject of training into perspective, and
helps remind me of the unique demands faced by those who make their living off
the bike.
While Roadcycling.com
does an exceptional job covering the world of professional cycling, it is
important to realize that emulating our cycling heroes may not be the best path
to our individual goals in the sport.
Relax Your Aero
Position
Having spent days and
nights in wind tunnels and poring over data gathered in testing, I can tell you
myriad ways that aerodynamics can impact performance. Yet, the biggest lesson
I’ve learned from the process is that a cyclist’s ability to produce power
trumps aerodynamic advantage. A rider’s optimal time trial position is almost
never the one with the lowest drag numbers because it’s too extreme to allow for
a high power output during the full length of a real-life cycling event.
What constitutes an
optimal aerodynamic position for the cycling enthusiast or amateur racer is
quite different from that of a professional. The pros have plenty of time to
adapt to a low body position or one that places the arms close together. Comfort
is less of an issue for the professional because discomfort in the pursuit of
performance is part of the job description.
For amateur cyclists who
focus primarily on road events and compete in fewer than five time trial events
per season, significant differences between a normal road cycling position and a
time trial position are more likely to lead to decreased power output than
increased performance due to great aerodynamics. Positions that feature very low
handlebars often hinder power production for amateur cyclists because the
resulting hip angle is too cramped. You look cool on the bike, but you’d be
faster with your elbows and trunk up higher because it opens your hip angle and
allows for better power production.
The trade off between
aerodynamics and power becomes even more pronounced as the length of the time
trial increases. Even in Lance Armstrong’s case, there are subtle differences
between his time trial positions for long events (roughly 60 minutes) and short
events (prologues), and additional adjustments are made for technical and
non-technical courses.
Take Advantage of Limited
Time
The traditional
professional cyclist’s program includes a relatively long and gradual
progression from steady, aerobic conditioning to long, sustained interval work.
A few months before goal events, some mid-level racing is integrated, and then
the program ramps up hard and fast for a high peak. That progression works
great, if you have a lot of time to spend on your bike. When you’re fortunate to
squeeze eight hours of training into a week, that traditional progression is too
slow. The load in the early portion of the year isn’t high enough to lead to
significant improvement, and by the time you get to the more intense portion of
the year, you’re starting to ramp up from a lower fitness level than you could
be.
I’ve scared more than a
few amateur cyclists by progressing them through harder interval workouts
normally reserved for the Preparation or Specialization (competition) periods
months before their goal events. Their apprehension stems from the idea that
doing hard work too soon will hurt their chances of reaching peak performance
later in the year. However, for the athlete who has limited time, adding
intensity may be the best way to get the most out of training. The increased
training load from progressing through shortened Preparation and Specialization
training blocks leads to greater aerobic power than we see when time-limited
athletes focus solely on aerobic conditioning during the same time period. You
still have to follow a periodization plan and focus on one aspect of training at
a time, but the progression from one step to the next is more rapid with this
approach.
After these more intense
early-season training blocks, time-limited cyclists can progress into a more
traditional Preparation Period of training, complete with the typical long,
sustainable power intervals, and then move into the Specialization Period that
leads them to peak condition for their goal event. The key is to take advantage
of your relatively low weekly volume to increase intensity and start the second
Preparation/Specialization sequence with a higher level of fitness than you
would have otherwise. The pros have the luxury of volume, you have the luxury of
recovery.
Clean Out Your Closet
Far be it for me to tell
people how to spend their money, and I like a tricked-out bike as much as the
next guy, but things are getting out of hand. With the quest to have the newest
lightweight gadget or the same bikes the pros ride, I’ve seen riders wearing
four-year-old, worn out cycling shorts and jerseys from 1996 while riding brand
new $8000 machines.
When you’re done reading
Roadcycling.com, go to your closet and evaluate the age of your cycling
clothing. If you’ve been riding in a pair of shorts for more than two seasons,
replace it. The changes in performance fabrics, chamois shape and design, and
seam placement in the past few years may not have grabbed headlines, but they
have made a huge difference in comfort and temperature regulation. You’ll feel
better, and in turn perform better, with updated cycling clothing.
Also check your heart
rate monitor. New heart rate monitors, like the Nike Triax, are easier to use
than previous generations of heart rate monitors. The new generation of monitors
has improved features and can be downloaded into your computer. You can even
download workouts from your computer into some monitors. You may also consider
adding a power meter to your arsenal of training equipment. You’ll get more out
of your training from using new monitors than a new bicycle frame.
When you get done
cleaning out your closet, don’t just toss your old gear into the trash. Contact
your local cycling clubs and donate the clothing to juniors or riders who are
just starting out in the sport. Just because there’s better equipment out there
for you to use doesn’t mean your old jerseys, jackets, vests, and gloves can’t
provide a new rider with a good starting point.
As much as I enjoy
working with elite athletes across a wide spectrum of sports, going to camps and
seeing the amazing progress athletes can make in the course of a few days is one
of the most fulfilling parts of being a coach. Your path to success in this
sport is different than the professionals’, and while there is a lot you can
learn from them, it’s even more important make sure the steps you’re taking will
lead you towards your goals, not theirs.
