Cycling for triathletes

161 Pages·2008·4.43 MB·English

by  David Crowther, Jamie Silber, Ian Murray, Triathlon Training Systems., Triathletix Trousers, Inc

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Ironman Edition
Cycling for
Triathletes
I R O N M A N ®
Endurance
By Paul Van Den Bosch
Published by Meyer &Meyer Sport
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Ironman and M-dot are registered trademarks of World Triathlon Corporation
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Paul Van Den Bosch
Cycling for Triathletes – Endurance
Ironman
Oxford: Meyer & Meyer Sport (UK) Ltd., 2006
ISBN 10: 1-84126-107-6
ISBN 13: 978-1-84126-107-2
All rights reserved, especially the right to copy and distribute,
including the translation rights. No part of this work may be reproduced –
including by photocopy, microfilm or any other means –
processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
© 2006 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg,
New York, Olten (CH), Oxford, Singapore, Toronto
Member of the World
Sports Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany
ISBN 10: 1-84126-107-6
ISBN 13: 978-1-84126-107-2
E-Mail: [email protected]
www.m-m-sports.com
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Contents
INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
CHAPTER 1 VARIOUS TYPES OF TRAINING
TO IMPROVE YOUR TRAINING PERFORMANCE . . . . . .13
ENERGY SUPPLY OF THE BODY . . . . . . . . . . . . . . . . .14
Energy for the short and intense efforts . . . . . . . . . . . . .14
Energy for long-term efforts at low intensity . . . . . . . . .15
VARIOUS TYPES OF TRAINING . . . . . . . . . . . . . . . . . .17
Recovery training . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 C
O
Aerobic endurance training . . . . . . . . . . . . . . . . . . . . . .18 N
T
E
Fartlek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 N
T
Threshold training . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 S
•
Submaximal (or extensive) interval training . . . . . . . . . .24 •
•
High intensity (or intensive) interval training . . . . . . . . .25
5
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6 CHAPTER 2 DETERMINING THE INTENSITY
• OF THE CYCLING TRAINING . . . . . . . . . . . . . . . . . . . .27
•
•
S SUBJECTIVE FEELING . . . . . . . . . . . . . . . . . . . . . . . . .28
E
T
E Recovery training and AET1 and AET2 . . . . . . . . . . . . .28
L
H
T AET3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
A
I Fartlek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
R
T
Threshold training . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
R
O
F High intensity interval training . . . . . . . . . . . . . . . . . . .29

G
N
I
L HEART RATE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
C
Y
C Training intensity based on the percentage
of the maximum heart rate . . . . . . . . . . . . . . . . . . . . . .31
Training intensity based on the formula of Karvonen . . . . .33
Factors influencing the heart frequency . . . . . . . . . . . . .42
LACTIC ACID CONCENTRATION IN BLOOD . . . . . . . . .46
CHAPTER 3 STRENGTH TRAINING
TO IMPROVE THE CYCLING PERFORMANCE. . . . . . . . .49
TYPES OF STRENGTH . . . . . . . . . . . . . . . . . . . . . . . . .50
HOW DOES THIS STRENGTH TRAINING
ACTUALLY WORK? . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Strength training in the gym . . . . . . . . . . . . . . . . . . . . .51
Specific strength training . . . . . . . . . . . . . . . . . . . . . . .55
Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
CHAPTER 4 TIME TRIAL TRAINING . . . . . . . . . . . . . .61
TECHNICAL APPROACH . . . . . . . . . . . . . . . . . . . . . . .62
The friction caused by pedals, pedal bracket,
chain and derailleur . . . . . . . . . . . . . . . . . . . . . . . . . . .64
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The rolling resistance . . . . . . . . . . . . . . . . . . . . . . . . . .64
Air friction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65
Gravity force . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70
Technical tips for races in which drafting is not allowed . .71
Choose the correct gear ratio . . . . . . . . . . . . . . . . . . . . .73
How can suppleness be trained? . . . . . . . . . . . . . . . . . .75
Training on rollers . . . . . . . . . . . . . . . . . . . . . . . . . .75
Cycling with a fixed gear . . . . . . . . . . . . . . . . . . . . .77
Cycling training behind the motorcycle . . . . . . . . . . .79
CHAPTER 5 CLIMBING TRAINING . . . . . . . . . . . . . . .83
CLIMBING TRAINING ON ROLLERS . . . . . . . . . . . . . . .83
CLIMBING TRAINING ON THE ROAD . . . . . . . . . . . . . .86
Climbing training for Olympic distance races . . . . . . . . .86
Climbing training for Ironman distance races . . . . . . . . .92
The role of weight in climbing capacity . . . . . . . . . . . . .94
CHAPTER 6 CYCLING TRAINING OF A TRIATHLETE
WITHIN THE OVERALL TRAINING SET-UP . . . . . . . . . .95
LONG-RANGE PLAN . . . . . . . . . . . . . . . . . . . . . . . . . .96
YEAR PLANNING . . . . . . . . . . . . . . . . . . . . . . . . . . . .96
The preparation period . . . . . . . . . . . . . . . . . . . . . . . . .96
The specific period . . . . . . . . . . . . . . . . . . . . . . . . . . . .99
Preparation for the Olympic distance . . . . . . . . . . . .100 C
O
Preparation for the Ironman distance . . . . . . . . . . . .101 N
T
E
The race period . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102 N
T
The relative recovery period . . . . . . . . . . . . . . . . . . . .102 S
•
•
•
THE MESOCYCLES . . . . . . . . . . . . . . . . . . . . . . . . . . .103
7
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8 The standard cycle . . . . . . . . . . . . . . . . . . . . . . . . . . .103
• The increasing block-system cycle . . . . . . . . . . . . . . . .104
•
• The decreasing block-system cycle . . . . . . . . . . . . . . . .105
S The thrust cycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . .106
E
T
E
L
H
T THE MICROCYCLE (WEEK CYCLE) . . . . . . . . . . . . . .106
A
I
R
T

R
O
F CHAPTER 7 IMPROVING CYCLING

G
BY CORRECT NUTRITION . . . . . . . . . . . . . . . . . . . . .109
N
I
L
C
Y
C Guidelines during and after low intensity
cycling training sessions . . . . . . . . . . . . . . . . . . . . . . .111
Guidelines for cycling training sessions with
moderate intensity . . . . . . . . . . . . . . . . . . . . . . . . . . .114
Guidelines for cycling training sessions with
high intensity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .114
Guidelines after an intensive cycling training
session . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .115
Nutrition before the race . . . . . . . . . . . . . . . . . . . . . . .117
Some days before the race . . . . . . . . . . . . . . . . . . . .117
The day of the race . . . . . . . . . . . . . . . . . . . . . . . . .117
Nutrition during the race . . . . . . . . . . . . . . . . . . . . . . .118
Racing the Olympic distance . . . . . . . . . . . . . . . . . .118
Racing the Ironman distance . . . . . . . . . . . . . . . . . .119
Guidelines for healthy nutrition . . . . . . . . . . . . . . . . . .120
6% body fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .121
Do protein supplements have to be taken? . . . . . . . . . .122
WHAT TO DO IN CASE OF OVERWEIGHT? . . . . . . . . .125
HOW ABOUT NUTRITION SUPPLEMENTS
AND OTHER PREPARATIONS? . . . . . . . . . . . . . . . . . .127
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CHAPTER 8 OVERTRAINING AND TIPS
TO PREVENT OVERTRAINING . . . . . . . . . . . . . . . . . .131
WHAT IS OVERTRAINING? . . . . . . . . . . . . . . . . . . . . .131
THE PRINCIPLE OF SUPERCOMPENSATION . . . . . . . .134
OTHER CAUSES OF OVERTRAINING . . . . . . . . . . . . . .140
RECOGNIZING OVERTRAINING . . . . . . . . . . . . . . . . .142
HOW CAN YOU PREVENT OVERTRAINING? . . . . . . . .144
Keeping a training diary . . . . . . . . . . . . . . . . . . . . . . .145
Filling in a questionnaire . . . . . . . . . . . . . . . . . . . . . .145
IMPACT OF DETRAINING . . . . . . . . . . . . . . . . . . . . . .151
CHAPTER 9 OTHER PERFORMANCE
DETERMINING FACTORS . . . . . . . . . . . . . . . . . . . . . .151
MEDICAL SUPPORT . . . . . . . . . . . . . . . . . . . . . . . . . .151
Blood analysis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152
ALTITUDE TRAINING . . . . . . . . . . . . . . . . . . . . . . . .154
PHOTO & ILLUSTRATION CREDITS . . . . . . . . . . . . . .156
C
O
N
T
E
N
T
S
•
•
•
9