"That's how it often goes," laughs sports scientist Philipp Peter, looking up from the training plans on his laptop. "Shortly before a special event, we need to tweak our form really quickly," he says, describing the requests from countless endurance athletes who turn up at his training centre with the classic turbo request. Not that the change of seasons comes as a complete surprise in our part of the world, but many bikers switch to emergency mode in winter and only think about their fitness when the sparrows are already singing the song of spring from the rooftops. But then, of course, it should go all the faster. After all, the first tours with your mates are coming up and perhaps not everyone was as lazy as you.
If you oversleep long-term preparation, you inevitably end up in a situation where you want to achieve a lot in a short space of time. Regardless of whether a competition is imminent or simply the start of the touring season. "You can risk a quick start. But there is a considerable risk of overloading, especially if I suddenly hit the ground running after a period of little training," warns Philipp Peter. Zack! There it is again, the punch in the gut. So has the start of the season already been ruined? Not for hobby bikers, of course. If you work on a solid foundation now after a lazy winter, you can confidently start the season in just a few weeks. Bikers will then benefit from this throughout the summer. The foundation is the most important thing, the hardness comes later. You should also take it easy on the first few tours: Don't let your mates tempt you into sprint interludes and full-throttle rides. Keep the intensity low and increase the length of the tours first. This will increase your power as the season progresses.
Before picking up a bike and a training plan, you should carry out an honest self-analysis. This is the only way to put together a sensible training programme. On the following pages, you will find weekly plans for three different types: from the lazy couch potato to the hard-working multi-sport winter athlete to the permanent biker who is consistently behind the handlebars even in wintry weather. Depending on your individual requirements and training level, you will join one of these three training programmes. You should know: In a lazy period, the first thing you lose is your speed, then your strength goes downhill and then your endurance performance. The longer and more extensively you have trained these abilities beforehand, the longer they will stay with you. Long-term endurance foxes therefore have an advantage. But there is also good news for occasional bikers or beginners: Although fitness levels decline quickly during a break from training, newcomers make significantly greater leaps in performance when they resume training. With this in mind, take the opportunity to beat hibernation.
HOW TO REACH YOUR DESTINATION
If you want to know what you have to do in training, you first have to analyse: Where do I stand? Training specialist Philipp Peter has categorised three winter types and prepared corresponding training plans.
TYPE 1: The Winter-Coucher
When it's cold and wet outside, it's better to take it easy. Staying fit is not your thing - after all, biking is a pleasure.
- Basic endurance has declined significantly - this is where the focus needs to be in order to get through the season fit.
through the season. Don't overdo it with the intensity, as this can easily backfire.
- The training break is usually accompanied by noticeable weight gain. You should therefore integrate nutrition into your preparation. If you are close to your optimum weight at the start of the season, it will be much easier to get started!
- To prevent injuries and incorrect strain, you should work on your flexibility and core strength and also bring your leg strength back to its former strength.
TYPE 2: The switcher
They keep fit over the winter, go running or to the gym regularly. However, the bike plays less of a role in the cold months.
- It's important to revitalise the bike-specific performance. Important: a proper analysis of your current situation:
- If you used to do endurance sports as a form of compensation, you can easily switch to biking. Maintain the same volume at first and gradually switch to biking (indoor or outdoor). Then slowly increase the volume and, above all, train your athleticism.
- If your winter sport did not include many endurance components, start with basic endurance training like type 1. Slightly higher volumes are possible, the strength / athletics area may have been trained further in winter and is still sufficiently available.
TYPE 3: The permanent biker
Get on your bike as often as you can! They are not deterred by sub-zero temperatures and snow and regularly cycle to the office or on bike tours.
- You have done a good job of building up your basic endurance over the winter, now it's time to make your training more targeted and take the next step.
- Increase the training volume from the winter week by week; every fourth week should be a recovery week (approx. 60 per cent of the previous week).
- Targeted units with intensive intervals provide important stimuli for your endurance.
- All that time on the bike also harbours risks. Invest in balance training and prevent classic biker complaints. This will keep you fit and ready for action throughout the season.
TYPE 1
Monday: Break
Tuesday: 30-45 min endurance training at a relaxed intensity (65-75 % of max HR), MTB, ergometer or running. Replace the unit after 2-3 weeks with interval training (4 x 30 sec, build up to 4 x 4 min over the weeks, similar to interval training of other types)¹,²
Wednesday: Break
Thursday: 45 min bike-specific strength training in the studio (6-8 exercises á 2 x 15-25 repetitions, break 1-2 min each) or functional exercises without equipment³
Friday: Break
Saturday: 30-90 min endurance training at a relaxed intensity (65-75 % of max HR), MTB, ergometer, running, stepper or cross trainer¹
Sunday: 30 min stabilisation exercises (4-5 exercises) for the core muscles and 6-8 stretching exercises for the whole body, each lasting 2 x 30-45 sec³
Total duration/week: 2.5-3.5 hours
TYPE 2
Monday: Break
Tuesday: 30-45 min interval training, 10 min warm-up / cool-down each (70-80 % of max HR), interval series 4 x 30 sec at very high intensity (extend interval times over the weeks up to 4 x 5 min) / MTB or ergometer¹,²
Wednesday: 30-60 min endurance training at a relaxed to medium intensity (70-80 % of max HR), MTB, ergometer or running¹
Thursday: 60 min bike-specific strength training in the studio (8-10 exercises á 2 x 15-25 reps, rest 1-2 min each) or functional exercises without equipment³
Friday: Break
Saturday: 60-120 min endurance training at a relaxed intensity (65-75 % of max HR), MTB or ergometer¹
Sunday: 45 min stabilisation exercises (2 x 4-5 exercises) for the core muscles and 6-8 stretching exercises for the whole body, each lasting 2 x 30-45 sec³
Total duration/week: 3.5-5.5 hours
TYPE 3
Monday: Break
Tuesday: 45-60 min interval training, 10 min warm-up / cool-down each (70-80 % of max HR), interval series 4 x 1 min at very high intensity (extend interval times over the weeks up to 4 x 6 min) / MTB, ergometer or running¹,²
Wednesday: 60-90 min endurance training at medium intensity (75-85 % of max HR), MTB or ergometer¹
Thursday: 60 min bike-specific strength training in the studio (8-10 exercises á 2 x 15-25 reps, rest 1-2 min each) or functional exercises without equipment³
Friday: Break
Saturday: 90-150 min endurance training at a relaxed intensity (65-75% of max HR), MTB or ergometer¹
Sunday: 30-60 min of endurance training at a relaxed to medium intensity (70-80 % of max. HR), in the form of an alternative sport: running, inline skating, games, etc,
etc. + 45 min stabilisation exercises (2 x 4-5 exercises) for the core muscles and 6-8 stretching exercises for the whole body, each lasting 2 x 30-45 sec³
Total duration/week: 5.5-8 hours
Indoor training is more intensive than cycling outdoors. Reduce the training time for indoor biking to 2/3, running units even to a good 1/2.
²Roll loosely between intervals, pause length = interval length. Select the intensity so that the last interval can just be completed at the same performance level.
You can find suitable exercises at www.bike-magazin.de, webcode #26687 and #5831
THE FITMAKERS
With brains, instead of excessive ambition: This is how you can optimally prepare for the bike season.
1. aerobic endurance
The basis of training is what is known as basic endurance, without which the body cannot develop sustainably. It is trained at a relaxed intensity, with 65 to 75 per cent of your maximum heart rate as a rough guide. This means that you feel a slight exertion, but can do longer sets at any time without taking a deep breath. This trains the cardiovascular system to transport as much oxygen as possible to the muscles. The duration and number of training sessions depend on your individual fitness level and sporting goals. To get back into shape, the workload can be between 2 x 30 minutes and 4 x 1-2 hours per week. Whether these units are completed on a bike, ergometer or e.g. running is of secondary importance. Important: At the beginning, make sure you increase the frequency of movement (e.g. cadence higher than 80 rpm), as this is easier on muscles, tendons and ligaments. They first have to get used to higher power loads - otherwise there is a risk of overloading or injury. From three units per week, a ride can be a little more intensive - but only one! Aim for endurance training: a maximum of 20 per cent of the week should be more intensive, the rest is basic training.
2. strength / athletics
Balancing and athletic training should not be neglected, especially if the training volume is to be increased significantly in a relatively short period of time. A stable core is important to prevent overloading, which can be provoked by the increasing training volume. But leg strength should also be brought up to scratch. If you have lost muscle during the winter, targeted training can make a big difference. Include a stretching programme or self-massage with the black roll in two 30-60 minute athletics sessions per week. You can find tips and exercises on
www.bike-magazin.de, webcode #26687
and
#5831
3. nutrition
The training volume goes down, while at the same time Christmas goose and biscuits put pressure on the hips. The result: weight goes up in the winter months. On the one hand, patience is needed to get this under control, as the increasing training volume automatically regulates the pounds. On the other hand, performance progress can be optimally supported by slightly adjusting your diet: Reduce short-chain carbohydrates such as sugar in food and drinks and saturated fats (e.g. butter, cream, sausage, cheese) - in combination with the increase in training, this is a real slimming and performance booster.
Interview with Philipp Peter, sports scientist - Training Institute Formkurve: "One thing should be clear: "It's never the last ride of your life!"
What mistakes do bikers make when they want to achieve a lot in a short time?
People often train too intensively. Without the necessary basic endurance, the body cannot develop in the long term. This leads to performance stagnation. At the beginning of a training phase, there must be a block of at least four to six weeks focussing on aerobic endurance. This means keeping the intensity low in most units. The body needs eight to twelve weeks to achieve a noticeable training effect.
Does that mean I can't achieve anything in a few weeks?
Of course, I can also push my performance upwards in the short term. More intensive intervals are particularly helpful here. However, the risk of overloading is very high, especially if I start from a low training level. Then joints, tendons and ligaments don't have the opportunity to get used to the high loads, and pure muscle strength is not enough either. This means that problems are inevitable.
What if I'm already quite good at training?
Even then, I have to proceed with caution. For example, a full programme in the last two weeks before the Alpine Cross is rather counterproductive, as it tires you out more than it improves your performance.
What do you recommend?
Bear in mind that a short-term destination will never be the last journey of your life. That should be clear! A question that everyone should ask themselves: What comes next? Because nothing is more important than being able to practise your favourite sport in a healthy and enjoyable way.
You can read this article or the entire issue of BIKE 4/2017 in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:
Florentin Vesenbeckh
Editor CvD
