Relay-Version: version B 2.10 5/3/83; site utzoo.UUCP Posting-Version: version B 2.10.2.fluke 9/24/84; site fluke.UUCP Path: utzoo!watmath!clyde!burl!ulysses!mhuxr!ihnp4!houxm!vax135!cornell!uw-beaver!ssc-vax!fluke!szepesi 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 Distribution: net Organization: John Fluke Mfg. Co., Inc., Everett, WA Lines: 48 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.)