Cycling Coach: Overtraining; Why less is more . . .
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Cycling Coach: Overtraining; Why less is more . . . |
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Why Less Is More . . . as cyclists and sportsmen, we grow up believing that the more we practise a sport, the better we get. And for the most part, this is true. But in some very specific cases, the opposite is true as pro cyclist Lee Rodgers explains.
The greatest danger for the cyclist is not undertraining, but overtraining. You have a race. You’ve been training for weeks, maybe months for this one race. A couple of weeks before you are flying, going really well, hammering on the flats and racing up the hills like Alberto Contador. A week before the race, you start to get doubts though - did I train enough? Should I take it easy this week? Or get out for another 150km today? Some sprints tomorrow? And on it goes. So, you get out on your bike and get in even more kilometres, worried that you’ve undertrained.
Race day comes, and you have a stinker. Your previously iron-like legs go to jelly, your breathing is not smooth, you’ve lost that Lance-like power you had just a week ago! What happened?!
Don't let over-training ruin your rhythm on race day!
In the majority of cases, this means one thing - overtraining. In that last week before the race, if your preparations were thorough enough in the month before the race, you should have done very little. Maybe one or two 20 minute race-pace time trials early in the week, a couple of hours spinning on Wednesday, and a few one minute intervals on the trainer on the Thursday or Friday. The days in between, just get out on your bike and enjoy cycling!
But after the disastrous race, most cyclists make a classic mistake. They think that they performed poorly because they didn’t train enough. They’ve learnt, as cyclists, that hard work pays off. The harder they train, usually, the stronger they get. But in certain cases, we need to challenge our mental hard-wiring, to step back and assess the situation. Most cyclists neglect one major aspect of the sport - and that’s Rest and Recovery.
"Quality over Quantity"-Nicole Cooke
It’s easer said than done, listening to your body’s signals, but the sooner a cyclist can learn to listen, the better he or she will become, and there will be far less risk of overtraining.
If you undertrain, there is room for improvement. If you overtrain, you could set your training back weeks, or even months in extreme cases, and have to start all over again.
I once read a great interview with Fabian Cancellara, where I can’t quite recollect, but he basically talked about this problem. He said that most pros plan for one really hard day of training every 4 days, but that for him, one hard day in five was enough to get him prepared for racing and in top condition without risking overtraining. You can imagine just how hard a Cancellara 'hard day' must be! It would probably kill most of us. But it’s a routine worth thinking about.
Anther great rider, Jacques Anquetil, would spend just 2 to 2 and a half hours being motorpaced behind his wife’s car in preparation for the Tour de France. Admittedly, he had an excellent base from winter training and racing before the Tour - and reportedly motorpaced at over 60km per hour for those 2 hours - but again, this is evidence of the less is more philosophy.
A couple of years ago I was fortunate enough to interview the English rider Nicole Cook, who is one of the most successful cyclists of all time - men or women - and asked her if she had any advice for young aspiring racers. “Quality over Quantity,” she said immediately.
150km a day at the same pace will do you no good. Overtraining is the root of many of the problems we see in our progress. Listen to your body, let it communicate with you. It’s the best coaching resource you will ever find.
About Lee: Lee started riding again three years ago after a 16 year gap in his cycling career (he told himself he'd just use the bike to get fit and lose the beer handles). He has gone from sportif-type events to racing in the UCI AsiaPro Tour – it's been quite a ride . . .This year Lee is racing in Asia for Team Fuji-Asia, as well as for a new team in Japan (where he lives), in the national J-Tour series. He is a strong supporter of the potential of cycling in Asia, and is excited to be involved in supporting our sport in Asia.
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