CYCLING PERFORMANCE TIPS

Introduction

• your genetic make up (or inherited potential)
• your training program to develop that potential
• minimizing barriers such as poor nutrition and inadequate hydration

The combination of these inherited traits not only set the ceiling or upper limit for maximal personal performance, but can also determine how quickly we respond to a training program and achieve our optimum. Two riders, training exactly the same for an event, will improve at different rates. A study involving 650 subjects demonstrated that a group of riders following the same endurance training plan, stratified into 5-10% slow responders, 5-10% rapid responders, and the remainder spread inbetween. And the improvement in VO2 max varied from 4 to 40%.

But rather than consider this as a limitation, understanding that there are personal variations can be used to tailor a unique training approach that addresses your strengths and minimizes frustrations when you see someone else improving at a different rate.

Here are 5 tips.

• BE PERSISTENT - Attitude can be everything. Even though your maximum performance as measured by anaerobic threshold (AT) or VO2 max. may be predetermined, you can calculate and work toward your own personal goals. A cyclist who maximizes his or her own AT at 93-94% of maximum heart rate will prevail over a genetically endowed slacker who is trained below their maximum.

• BE PATIENT - Some of us reach our maximum more slowly, sometimes over years - in fact one study documented a consistent, biopsy proven increase in type I muscle fibers over a 5 year training program!!

• TRY DIFFERENT TRAINING ROUTINES - When you feel you may have plateaued with your current training program, take a break and try alternatives - intervals, weight training, more rest. Or switch to a different type of ride, from stage races to a long tour for example.

• BE SMART - Technique (smooth pedal stroke) and tactics are important attributes of a premier rider, along with psychological toughness. It's not all aerobic or anaerobic capacity, so don't sell yourself short. A positive attitude along with riding smarter can make the difference.

• SET THE RIGHT GOALS - Set realistic goals that give you the satisfaction of achievement rather than unreasonable ones that lead to disappointment from flailing at the impossible. Breaking your PR (personal record) means more than winning an easy criterium with minimal competition. And maintaining good health along with the camaraderie of a training group add to the satisfaction of training for a personal time or distance goal.

How can you tell when you've reached your maximum potential? Individual measures such as AT and VO2 max. measure physiologic performance and can indicate when certain "body systems", such as the cardiovascular system, have plateaued. But it is the combination of several measures that will give you the best indicator of finally reaching your personal potential. For example, here are three measures that are commonly used:

• a standard time trial run month after month which integrates ALL aspects of your performance (physical and mental) will level off no matter how much additional training you put in
• your resting heart rate is at its minimum and will stop dropping
• the percentage of body fat will stabilize

HEALTH BENEFITS

Not to be forgotten are the health benefits of regular riding. Those that ride three or four times per week are

• 41% less likele to die from heart disease
• 58% less likely to develop diabetes