Long Distance Cycling – Strategies to Maximize Performance With a Bike Training Program
A bike training program can significantly maximize your performance during long-distance cycling. However, you must find the right approach to achieving your goals.
Block periodizing
Block periodizing is an approach to training that focuses on one specific physical ability for two to six weeks. The goal is to get an optimal interaction between blocks to maximize training gains. It is a promising technique but only suitable for some athletes. Block periodizing is ideal for enduro MTB training program athletes with an excellent aerobic base who want to improve their cardiovascular fitness. However, block periodization may overtrain cyclists with a lower fitness level. A typical block would include two long rides on back-to-back days, two hill-climb rides on consecutive days, two days of active recovery, and another high-intensity workout. These workouts may be designed to improve the athlete’s maximum oxygen uptake (VO2 max), lactate clearance, or other critical aerobic parameters. An advantage of this type of training is that it allows an athlete to develop multiple peak performances during a season. This is particularly important for triathletes and Ironman 70.3 athletes, who may compete in more than one race during a given year.
Interval training
Interval training provided by companies like Train to Ride are a great way to improve your long-distance cycling. The key is to have a solid base of aerobic fitness and to know the best interval workouts for your goals. Some training experts recommend working with a coach to find a program that suits your needs. In addition, intervals should be broken up with periods of rest. Most riders should start with short intervals and gradually increase the intensity and duration. This can be done in a variety of ways. Tempo sessions are an excellent way to learn control on loose uphill surfaces. Interval training should be done at least two days per week. If you have time, do a three- or four-day-a-week routine. You can also add in an additional day of recovery. An interval session might consist of a pattern of riding for an hour, followed by multiple short bursts of speed. You might even include some technical sections.
Workload
It’s known that ultra-distance cycling is a demanding sport, but its actual workload has yet to be proven. Using a well-conceived training load quantification system, it’s possible to measure and evaluate the impact of training on performance. The most important part is establishing an expected level of effort amongst the various ultra-distance competitors. Ultra-distance cycling involves extended periods of cycling over a variety of terrains. This requires a high degree of cognitive resource utilization. In addition, such a grueling sport’s physical and mental demands mean mistakes are likely to be made. To minimize these risks, riders use power meters to moderate their efforts. These devices allow for more efficient and less monotonous training. To assess the relative merits of this exercise, scientists devised a series of tests to determine the efficacy of each technique. While several other studies have measured various fitness metrics, the study authors decided to focus on the science of cycling.
Keeping a positive mindset
They keep a positive mindset when long-distance cycling is essential for physical and mental health. When cyclists are mentally prepared, they are more likely to complete their goals. Having a positive mind can also help reduce frustration. Many cyclists get frustrated when they have a hard time riding. One way to keep a positive attitude is to be aware of your thoughts. Suppose you are beating yourself up about not riding well. Ask why. Once you clear your mind, you will see that things aren’t as bad as they seem. Another helpful tip is to take five deep breaths. This helps to relieve stress and allows the brain to work more efficiently. Also, be sure to relax your shoulders and back. The back straightens out and enables the blood to flow to your legs, which can boost your energy level. A third tip is to change your story. When you feel discouraged, try to replace your negative thoughts with positive ones. Choosing a mantra or affirmation can help you to stay focused.
