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From: szepesi@fluke.UUCP (Les Szepesi)
Newsgroups: net.bicycle
Subject: SPRING TRAINING
Message-ID: <1337@vax3.fluke.UUCP>
Date: Mon, 4-Mar-85 12:29:09 EST
Article-I.D.: vax3.1337
Posted: Mon Mar  4 12:29:09 1985
Date-Received: Wed, 6-Mar-85 04:38:00 EST
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Organization: John Fluke Mfg. Co., Inc., Everett, WA
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I don't think there has been anything misleading said concerning training,
but there is one thing I'd like to point out. Only doing one kind of riding
(i.e. LSD) isn't the optimal way of training. LSD (Long Steady Distance),
for instance, builds up aerobic fitness and endurance, but is terrible for 
speed. On the other hand, trackies who concentrate on Kilo's and sprints
aren't (necessarily) so hot when it comes to endurance.

There has been mention of including sprints within LSD rides, but there are
a few comments I would like to make:

  o The "sprints" should actually be intervals, where maximal heart rate is
    attained and held, followed by a relaxation to normal heart rate. The
    important part is the recovery, since you should be working anaerobically
    during the interval. These should be done in sets, with the relaxation
    time decreasing over a period of weeks. Our club does interval work on 
    the track, usually 4 sets of four hard laps (1km) followed by four easy
    laps. The number of easy laps decreases by one every two sessions, until
    it is down to one lap. Then we start over with more sets. (Try 6 4x1's
    sometime!!!) The hard laps should be done at absolutely 100% effort.
    This is difficult to achieve alone, so we do the exercise as a pursuit,
    with four people. This forces you to keep up. There is no reason this
    could not be done on the road, assuming you have a good place to do it
    away from traffic.

  o *Never* do anaerobic training two days in a row. Days of aerobic training
    (LSD) should be alternated with days of anaerobic training (intervals).

  o Always "time trialing", which is essentially what riding a loop every day
    for time is, will get you into shape, but not do anything for your "jump",
    that is, the ability to accelerate quickly. Also, I have heard that this
    brings you to a peak quickly, but that the peak isn't as high as what
    can be accomplished mixing anaerobic and aerobic training.

  o Sprint work is usually done the same day as interval training, but 
    concentration is usually on the "jump", strategy, and a technique
    I'm not at liberty to reveal.

I haven't justified any of this. For that and more details, refer to the
book "Cycling for Sport" by Mike Kolin. Kolin has coached numerous district and
national champions, with his most illustrious pupil being Rebecca Twigg before
she moved on to 7-11 and Eddy B. (He also has a new prodigy coming along,
Renee Duprel, who has just joined the National Team...)

I recommend getting a hold of this book, rather than going on just my crude
summary...Good luck!

 ps - (It also has a recommended method of calculating max heart rate.)