kickstart your century or 200k training
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Kickstart Your Century or 200K Training. By John Hughes and Dan Kehlenbach. First 100 mile/200K Better 100 mile/200K. Goal. Six Success Factors. Self-assessment and planning Physical training Healthy nutrition Appropriate equipment Skillful technique Mental skills. Training Principles. - PowerPoint PPT PresentationTRANSCRIPT
Kickstart Your Century or 200K TrainingBy John Hughes and Dan Kehlenbach
Goal• First 100 mile/200K
• Better 100 mile/200K
Six Success FactorsSelf-assessment and planning
Physical training
Healthy nutrition
Appropriate equipment
Skillful technique
Mental skills
Training PrinciplesSpecificity – SAID principle (Specific Adaptations
to Imposed Demands)
Overload – gradually increasing training demands
Progression – intensity of overload increases over time
Individuality – what works for one may not work for another
Adaptation – stress plus rest equals success
Varying IntensityFour types of workouts:
Active recovery
Aerobic endurance
Aerobic speed
Anaerobic power
Gauging Intensity
Rate of perceived exertion (RPE)
Heart rate
Power
Rate of Perceived Exertion (RPE)
Purpose Hughes RPE 1-10 RPE
Aid recovery Digestion pace 1-2
Build endurance Conversation pace 2-3
Increase riding speed Hill climbing or headwind pace 3-4
Increase power “Ouch” pace 5-6
Heart Rate
Lactate Threshold (LT)
Riding without enough oxygen, i.e., anaerobically.
Region in which you start to accumulate significant lactic acid in blood.
Estimate with 30-minute all-out time trial. Average HR is very close to LT.
Workout TypesPurpose Workout Hughes RPE 1-10 RPE Heart Rate
Aid recovery Recovery Digestion pace 1-2 <75% LT
Build endurance Endurance Conversation pace 2-3 75-87% LT
Increase speed Tempo Headwind or 3-4 88-94% LThill climbing pace
Increase power Intensity “Ouch” pace 5-6 95-100% LT
Baseline Conditioning
Conversation pace
Long slow distance
Benefits of Baseline Conditioning
Baseline conditioning improves:
The endurance of the cycling muscles.The respiratory system, providing more oxygen to
the blood supply.The efficiency of the heart so it can pump more
blood to the muscles.The capacity of the liver and muscles to store
carbohydrates.
Benefits of Baseline Conditioning (continued)
The neuromuscular efficiency of pedaling.
The capacity to burn fat during long rides.
The thermoregulatory system by increasing the blood flow to the skin.
Reference: Ed Burke PhD., Serious Cycling, Human Kinetics, Champaign, IL, 2002.
Baseline ConditioningDuration, Volume, Intensity
8 to 12 weeks
5 to 7 hours/week increasing to 7 to 9 hours/week
Primarily aerobic conditioning plus supplementary conditioning
Mostly conversational pace
Aerobic Conditioning
Riding
Indoor cycling
Cross-training
Supplementary Conditioning
Strength
Core strength
Flexibility
Programs under Resources at www.coach-hughes.com
Daily Nutrition
Daily dietCarbohydrate: 60% of total caloriesProtein: 15% of total caloriesFat: 25% of total calories
Ride NutritionDuring training rides:
Consume 240-360 calories/hourEvery hour:
Mostly carbohydrate Drink when thirsty Electrolytes: primarily sodium
Sports nutrition no better than real food
Specific Century Conditioning
Cycling
Maintain general strength, core strength, and flexibility
Recovery
Century TrainingBuild weekly long ride until duration is 2/3 to 3/4
duration of target ride.
Vary intensity1 long ride of 2 to 6 hours, conversation pace 1 tempo ride of 0:45 to 1:30, headwind or hill
climbing pace 1 brisk mixed intensity ride of 0:45 to 1:30,
conversation and “ouch” paces 1 to 2 recovery rides/walks of 0:20 to 0:40, digestion
pace
Total of 4 to 5 hours riding increasing to 9 to 11 hours over 8 to 15 weeks.
Rules of ThumbIncrease total weekly hours by 10-20%.
Increase weekly long ride by 10-20%.
Increase monthly hours by 15-25% per week.
Weekly long ride no more than 1/2 to 2/3 of total weekly volume, except during event weeks.
Every 4 to 6 weeks cut back weekly volume by 10-25% for recovery.
Every 2-4 months include very easy week as a physical and mental break.
Improving Performance: Preparation
Increase number of weeks of training
Twice a week brisk mixed intensity training, < 25% total volume
Specificity rides in similar terrain and conditions
Simulation rides mentally rehearsing event
Intensity WorkoutsBuild to 30 to 45 minutes of mixed intensity plus
warm-up and cool-down.
Structured IntervalsHill repeats
UnstructuredGroup ridesFartlek
Improving Performance: During Ride
Regular nutrition
Pacing
Time management
Mental focus and short-term goals
Nutrition During Ride
Hourly during rideCalories – 240 - 360 calories of carbohydrate /
hour plus a bit of protein and fatHydration – drink to satisfy thirstElectrolytes – eat salty foods
Success!
ResourcesDistance Cycling by John Hughes and Dan
Kehlenbach. Human Kinetics, 2011.
The Cyclist’s Food Guide, 2nd edition by Nancy Clark and Jenny Hegmann. Sports Nutrition Publishers, 2012.
Hughes and Kehlenbach’s articles on www.RoadBikeRider.com
Resources on www.coach-hughes.com
www.RoadBikeRider.com newsletter
Special thanks to Alaska Digital Visions for use of photographs
www.alaskadigitalvisions.com
Thank you! Questions?
John Hughes & Dan Kehlenbach