With only a few months remaining with the help of OTE Sports Physiologist, Craig Stevenson, we look at some tips for training.
Here are some top tips Craig thinks you should all consider for not just Dirty Reiver but targeting events in general;
- Set your Goals – This is one of the most obvious tips and something we all probably do as a part of starting the new year, but how many of us get this right? We don’t mean your goals are wrong but are they realistic? We have seen that there is nothing more demoralising and destructive to your training pattern and the “flow” than not reaching targets. They should be hard enough to push you to that next level and help keep your focus but at the same time be achievable. This goes for both your training and events.
- Be objective, do some testing – One of the biggest problems people have getting to that next level is not understanding what is needed to get there. Do you find yourself doing the same thing each year without the results you want? Objective measures you can do yourself such as CP (Critical Power) profiling can start to help you establish where you are at but physiological testing such as VO2 max and Blood profiling will give you the ultimate understanding, focus and direction.
- Get your nutrition and fuelling right for both training and racing – One of the key factors to making improvements is the quality of you’re your training. Both your ability to carry out your session and recover from them will greatly affect how you improve. The big mistake many athletes make is only thinking about fuelling for races when fuelling your training is what will make you a better athlete. We do a range of great products to supplement your diet to help you reach your potential. Remember you can’t out train a bad diet.
- Climbing Its all about the power to weight – If you’re a keen cyclist you have probably come across power to weight, after all that’s usually our excuse for buying a carbon race machine. How many of us though try to save grams on the bike when in reality most of us can save far more by losing a little ourselves. How much should you lose? How do you lose the weight while optimally fuelling your training? (We can help, we offer body compositional analysis, base metabolic testing and nutritional consultations to set you on the right path.)
- Get the correct position – Aero isnt everything Having the correct set up on your bike can make significant improvements to how your perform. By ensuring your position in within your functional movement ranges and biomechanically optimised there can instant improvements both in comfort and speed allowing you to ride harder for longer in greater comfort.
- Introduce power some based training – The accessibility to power based training is now far greater than it ever has being from your local gym having a Wattbike to our multiple fully structured spinning sessions we run through the week. Power gives an instant measure of how hard you are working allowing you to ride at the optimal intensity maximising your time and results. We have seen that with the introduction of as little as a single structured session per week to your usual training can have great effects.
- Get a routine – You have probably heard the expression “Rome wasn’t built in a day”. This principle also applies to your training as the key to success is consistency. A great weeks training isn’t going to change you as a rider but stringing weeks together consistently it what will get you there. At the start of a new year everyone is highly motivated with great intensions but as the back end of winter drags on how many of us start to lose that vital consistency and focus? Make one of your weekly sessions a group session with others and never miss it. This can be anything from one of our many structured spinning classes to your weekend club run, riding with others will get you out of the door.
- Maximal strength doesn’t directly correlate to endurance performance strength and conditioning can still be a useful tool. By periodically building in a 6-8 week strength block made up of 1-2 weekly sessions you can get many benefits including Improved movement patterns and muscular balance, improved posture and greater muscular resistance to fatigue.
Over the next few weeks we will attempt to expand on some of these tips to give further training insight.
We thank Craig and OTE Sports for their help.