Cycling Coach: Make This Your Best Season Yet

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Cycling Coach: Make This Your Best Season Yet

Written by: Ramlan Abdul Latiff @ Precision Sports Training
Date: Mon Jan 23 2012

2012. New resolution, new goals. It’s time again to get back on your bike and into some serious training. The long merrymaking of the year-end holidays has ended and the rush to get back in shape for the new racing season has begun says Coach Ramlan Abdul Latiff of Precision Cycling.

There's a lot to consider when planning your season...let's make this THE season!

But could this be THE season? Would this be the season for breakthroughs and achievements? The season for high accomplishments, hitting new milestones and enjoyable, injury free cycling. Or would this season start with the oft too familiar sizzle, only to see it fizzle as the year wears on? Let’s make this season a successful one. Let’s start the season off right. And let’s make this your best season, yet.

But, great seasons don’t magically happen. Instead, it’s the product of strategic planning, devoted training and precise execution. Sounds like rocket science? Well… Not quite.

The training and competition year can basically be divided into 4 broad stages. They are: Preparatory, Pre-Competition, Competition and Transition. A simplified example of a training year indicating the various stages is represented below.

Fig. 1 The training and competition year in many parts of Asia

The Preparatory Stage (more commonly known as Base Training) is what we are more interested in at this time of the year. So it will be the issues surrounding Base Training that I will address at this time and leave the other stages to later editions.

Base training is characterized by low intensity but high mileage rides. The emphasis at this stage is on the volume of training miles and to gradually build riding time on the bike. Sufficient base training help burn massive amount of calories (much needed after the holidays), increase cardiorespiratory endurance, and help initiate the building of muscle mass. Technically, it helps increase your pedaling efficiency and increase cadence. This would be a good time to try new positions on the bike, even to use new components and systems. Mentally, it helps you ease back into your training routine, build confidence and provide time to build camaraderie with your teammates. This would also be a good time to set and check on your goals for the year, and to evaluate the time and resources needed for meeting those goals.

The Preparatory Stage generally last about 3 to 5 months and can be further divided into General Preparation Stage and Specific Preparation Stage with each lasting about 10 to 12 weeks. This stage would start early in the year for those living within the equatorial regions and may start slightly later for those living in the colder regions.

The General Preparation Stage starts the season for the cyclist and it is good advice to get a physical (and medical clearance) before beginning the program. A fitness test done at this time would be beneficial so that baseline values can be obtained for purposes of tracking and measuring progress. The focus at this stage will be on aerobic endurance training and those explained previously. The intensity of the training rides would be limited to Zone 1 and the occasional Zone 2 levels. Riding time will be gradually increased and may last 1 to 4.5 hours. (Please see the end of the article for a note on calculating training intensity using the heart rate method).

Fig. 2 Training intensity and frequency at the General Preparation Stage

The Specific Preparation Stage focuses more time towards the demands of the specific cycling discipline that the cyclist is involved in. Therefore, the road rider’s program will continue to emphasize development of cardiorespiratory endurance, whereas a track rider’s or specialist road time trial rider’s program may start to emphasize strength and core-stability training. Physical conditioning, skill and technical development and practising scenarios for the different disciplines will begin to be differentiated too. The intensity of the training rides would increase slightly from the general preparation stage but still limited largely to Zone 1 and 2. The riding time on the bike would have approached actual competition time at the end of the Specific Preparation Stage.

Fig. 3 Training intensity and frequency at the Specific Preparation Stage

As emphasized earlier, a good training base forms the foundation and support for future growth. So make this foundation large, make it wide, and make it stable. The recommendations above represent general guidelines and are not cast in stone so please feel free to adjust and adapt to your specific needs and situation. However, do resist the temptation of going too hard, too soon. It’s the beginning of the year and you’ll need to get this right. The time will arrive soon enough for you to put the hurt on the peloton. In the meantime, enjoy your rides and stay safe on the roads.

About the Author: Ramlan Abdul Latiff, M.S., coaches a wide range of athletes starting from as young as 4 years olds in learn-to-ride programs to elite national and international cyclists. Besides his coaching responsibilities, he currently teaches sports science and sports management at several schools in Singapore. Ramlan holds a UCI Coaching Diploma and is currently a Coach Educator and Assessor on UCI's Coach Development Program.

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