Introduction to Bike Training Programs - What You Need to Know

 

Bike training programs can be an effective way of taking your cycling performance to the next level. Whether you are just starting out or already have a lot of experience, there are many things you need to know. 

Base training

Base training in an MTB training program is crucial to improving endurance and preparing your body for the rigors of racing. A well-designed base training plan will include aerobic and anaerobic workouts and an appropriate variety mix. While there are several different types of base training, the most effective method is to build an aerobic base. This allows the body to use more fat as fuel, thus preventing bonking. It also increases capillarization and mitochondrial function, which allows muscles to perform more efficiently. Traditional base training involves long, low-intensity rides outdoors. This type of riding is typically done after the end of a season and is a time-tested and proven strategy. However, it is only for some. Base training may improve your cycling fitness over the winter months. However, you do need to plan your schedule accordingly. There are two main types of base training for cyclists, the Traditional Base and the Sweet Spot Base. The Traditional Base is more complex and requires a more significant time commitment.

Power training

Power training by experts like the ones at Train to Ride are a great way to increase your endurance and speed on your bike. You can create a profile that you can use to plan and analyze your training. It also helps you to understand your strengths and weaknesses. Power training can be complicated for beginners, but it is easy. Generally, you can track power data in conjunction with heart rate data to understand your work intensity. Various software packages are available to help you interpret your data. You can use a power meter to record your power during a ride. This data can help you identify your threshold and determine how to pace an effort. Some power meters also allow you to log calories and calculate caloric expenditure. While power can be an excellent metric to measure a ride, it is not as accurate as heart rate. Heart rate is affected by fatigue, sleep, stress, and illness.

Interval training

Interval training is a great way to maximize the amount of time you spend on your bike. It can help you burn more lactic acid during exercise and increase your aerobic capacity. However, it can also be challenging. This is because it is demanding on your heart and lungs. To be effective, interval training needs to be specific and paced. You should also allow for recovery. If you are new to cycling, you should start with short intervals. Ideally, you should only do two or three intervals a week. Initially, it would be best if you focused on working in your target zone. Once you are more advanced, you can increase the intensity and add more sessions. The duration of each interval will vary. You can do 8-minute climbs or spend a more extended period at supra-threshold intensity. A power meter helps you decide the best intensity for each session. Increasing the length of each interval can provide better results.

Taking your cycling performance to the next level

If you are ready to take your cycling performance to the next level, there are several simple strategies that you can use. From setting specific and challenging goals to ensuring you get a good night's sleep, focusing on the exemplary aspects of your training is critical. Periodicity is a way to divide your training season into specific cycles. This helps you maintain your previous skills and challenges you to learn new ones. However, the demands can be very high, so getting the right balance is essential.

High-intensity interval training is one of the best ways to improve your performance. Successful endurance athletes perform 15-20% of their training as high-intensity work. A balanced diet with plenty of carbohydrates and lean fats is also a successful recipe for most cyclists. Sleep quality is also crucial, as it influences your performance during competition. In addition, keeping a high-intensity exercise routine during your post-season break is essential to counteract the loss of endurance capacity. During that time, you can work to increase your bike's power with five easy workouts.