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Offseason Coaching For The Masters Bicycle owner

Toolbox: I’ve mentioned it earlier than and I’ll say it once more: I’m in my fifties, and I nonetheless wanna go quick! Staying robust and using the best way you need to trip when you hit the half-century level requires some adjustments to the best way you propose and prepare in comparison with while you have been youthful.

Roubaix - wielrennen - cycling - radsport - cyclisme - oud winaars en voormalige deelnemers aan Parijs-Roubaix doen de mooiste plaatsen aan van de Ronde van Vlaanderen en de Hel van het Noorden in de »Superklassieker» met aankomst op de wielerbaan van Roubaix - Sean Kelly - foto Cor Vos ©2009
Sean Kelly (65) crosses the road within the Roubaix velodrome

The important thing areas of change are transition, energy, depth, and power coaching load. This doesn’t imply we prepare much less; it means we prepare otherwise. Let check out every of those areas and evaluate recommendation for the older you and the youthful you.

The Transition Interval
One of many advantages of the youthful you was that you possibly can relaxation longer after which prepare more durable and face up to a a lot increased stage of acute coaching load. Which means that you possibly can relaxation from 4-8 weeks and let your physique completely recuperate, then bounce again into coaching, pushing your development onerous and gaining health quick. Your physique might deal with a speedy ramp charge of coaching load and nonetheless have sufficient power to adapt and enhance.

Now, at 50+, you possibly can’t observe that very same rhythm. Why? The remainder could be nice, after all, however the actuality is that as we age, we can’t deal with the upper acute coaching a great deal of our youthful years and nonetheless adapt. We merely aren’t that resilient.

It’d sound counterintuitive, however much less break day is the reply, as the price of rebuilding the health is simply too excessive. I usually advocate that fifty+ riders take 1-2 weeks of post-season relaxation, then interact in a transition/cross coaching plan for 4-8 weeks specializing in constructing purposeful energy and sustaining (or minimizing) the lack of health.

Kwaremont - Belgium - wielrennen - cycling - radsport - cyclisme - MUSEEUW Johan, former road racing cyclist pictured during a training session and recon of the World Tour cycling race Tour of Flanders on March 27, 2017 in Kwaremont, Belgium, 27/03/2017 - photo Cor Vos © 2017
Johan Museeuw revisits the Kwaremont

Youthful, you possibly can get away with out energy coaching, however 50+ you want it. There may be little or no true analysis connecting energy coaching (each purposeful and energy resistance) and improved biking, however it’s my expertise that doing each as we age permits us to coach more durable after we really want to, which results in improved peaks.

Right here’s one other space the place the reply is counterintuitive: as you age, you want extra depth within the base/basis interval than you probably did while you have been youthful. The important thing causes? You lose each energy and VO2max as you age, and sustaining a steadiness of some excessive depth coaching within the base/basis interval will assist struggle the lack of each. The trick is figuring out how a lot.

In my view, there are two methods to make use of higher-intensity work: some riders go all in and interact in Excessive-Depth Interval Coaching (HIIT), which focuses on frequent higher-intensity days with much less total coaching hours, and a few use polarized (or 80/20) coaching, which analysis suggests has some advantages. For myself, I preserve it easy by including one high-intensity coaching day each 7-10 exercises all through the bottom/basis interval. This work is true excessive depth, that includes all max efforts starting from 30-90 seconds based mostly on the athlete.

Mol - Belgium - wielrennen - cycling - radsport - cyclisme - Johan Museeuw - Erik Zabel during the Tom Says Thanks cycling race with start and finish in Mol, Belgium. 29/04/2017 - photo JB/PN/Cor Vos © 2017
Johan Museeuw (56) and Erik Zabel (51) nonetheless have their dash

Persistent Coaching Load
Youthful, you possibly can face up to lengthy durations of upper power (or cumulative fatigue) coaching, however older you’ll want to be extra cautious. One of many errors I usually see with grasp riders is coaching with an excessive amount of coaching load (a mixture of period, frequency, and depth) for too lengthy. When you’ve been coaching for years, you in all probability want 8-12 weeks to peak for an occasion, assuming you preserve and construct your base/basis.

That is simpler to know if you consider coaching in weeks forward of your massive occasion or desired peak. I see many masters using and coaching onerous for his or her occasion as many as 24-28 weeks out. Positive, that’s a very good time to transition or construct your base/basis, however you possibly can simply overdo it.

Concentrate on delicate positive factors within the base/basis interval, after which get severe about 8-12 weeks out out of your occasion. This may scale back the power coaching load, which can also be cumulative fatigue. Use the prolonged base time to enhance cardio health, energy, and expertise.

The reply is easy: relaxation extra now that you’re over 50. This needs to be achieved in two methods. First, take an additional relaxation or very simple day as soon as each 7-10 exercises, and second, scale back your coaching microcycles from 3 weeks to 2 or 2.5, relying on the time of 12 months.

On the finish of the day, there isn’t a simple reply for the 50+ rider. We are able to nonetheless prepare onerous, go quick, and luxuriate in success on the bike; we simply want to vary the best way we method coaching.

Make it robust!

Roubaix - wielrennen - cycling - radsport - cyclisme - oud winaars en voormalige deelnemers aan Parijs-Roubaix doen de mooiste plaatsen aan van de Ronde van Vlaanderen en de Hel van het Noorden in de »Superklassieker» met aankomst op de wielerbaan van Roubaix - Francesco Moser en Roger de Vlaeminck - foto Cor Vos ©2009
Francesco Moser (70) and Roger de Vlaeminck (74) nonetheless going robust

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