The Do's and Don'ts For 2005
The dawn of a new year gives everyone a fresh start.
new would make you even faster and more powerful.
Tradition says that winter is the time for long, slow endurance rides meant to build an aerobic foundation. Hard interval workouts are taboo. Yet, the reality of modern living is that time is scarce and people don?t have the luxury of spinning down the road for several hours at a time. Since training load is comprised of a combination of volume and intensity, and time constraints are reducing training volume, it?s time to break with tradition and add more intensity to winter training in order to generate the total training load necessary for gaining fitness.
You still need to develop your aerobic engine and balance work with adequate recovery, but your reduced training hours allow for more recovery time. If you?re training 6-8 hours a week because work and the weather are keeping you indoors, you need to get a bigger impact from your limited time than you would normally get from traditional winter training.
Don?t Fear Failure
Fear of failing may prevent achievement more than lack of preparation, because being afraid to fail keeps you from taking the chances that are a necessary part of accomplishing your goals. The easy example of this is the person who won?t attack or work in the breakaway out of fear of losing or being dropped. Deeper and more insidious examples, however, are found in the people who only set goals they know they can accomplish. If you feel like your training or racing has stagnated recently, take a stark and close look at your goals; you may find they?re not truly challenging enough to keep you motivated and moving forward.
Don?t Obsess About Numbers
With the multitude of instruments you can use to monitor training, including the aforementioned power meter, you can end up relying so heavily on numbers that you forget to listen to your body. Heart rate monitors, power meters, cycling computers, and ratings of sleep quality are effective tools you can use to analyze the load you?re putting on your body, and the effects of your training. That information can then influence the workouts you or your coach chooses for your future. The problem with having so much information is that people sometimes lose perspective. Your body is always responding to so many variables, including nutrition, temperature, hydration, fatigue, minor infections, and stress, that small fluctuations in performance, and hence in the measurements we?re taking of performance, should be expected. Try not to let the mountain of data drive your crazy; the numbers can tell you if you have the potential to reach your goal, but on race day, success comes down to the decisions you make and the way your ride your bike.
Don?t Waste Time
When we ask CTS Members how many hours they can devote to training each week, the most common answers range from seven to ten hours. For many, this means 60-90 minute workouts on two to three weekdays, and longer workouts on the weekends. You can get a lot done