CYCLING PERFORMANCE TIPS - basic training concepts
CYCLING PERFORMANCE TIPS
Basic Training Principles
Understanding physiologic principles will get you half way to designing your personalized training program. Understanding basic training principles will complete your knowledge base.
A review of training principles stresses the importance of:
The goasl is to balance your enthusiaism to "do just a little more" with your body's need to rest and repair the stresses of exercise on the ligaments, muscles, and cardiovascular system. As everyone is different in their response to these stresses of training (both in making positive adaptive changes as well as in how they respond to repair the micro trauma to the muscles and ligaments), there is no cookbook answer. We each have to understand these general principles and then apply them, listening to our own bodies.
- exercise overload - using a combination of frequency, intensity, and duration of training as you prepare for a specific event in order to maximize the odds of achieving your personal goal
- specificity of training - applying these three types of exercise overload to achieve the same level of aerobic versus anaerobic conditions expected in the final event in the muscle groups to be used.
- understanding how to use a heart rate monitor correctly, but also listening to your body to avoid overtraining
- using rest and the post ride recovery period to maximize the odds of avoiding injury and getting the most out of your training time in the saddle.
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