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Training Levels
A brief description of the purpose of eachtraining Level described in Table I is detailed below: Recovery: Short rides (non-training) for recovery more... |
Nutrition
Nutrition is important to the racing cyclist, since your food intake will be the factor which will govern your available energy, the regulation of your normal bodily processes and your recovery from training and racing more...
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Fitness Levels
 There are five different heart rate training Levels of five different levels of exercise intensity, each of which corresponds with various metabolic more...
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Training Intensities
 Maximum Heart Rate (MAX HHR): This is the heart rate at which increased intensity of exercise does not cause an increase in heart rate. more...
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Final Session
 Do not attempt this session until you are ready and have a high level of fitness. Try it once a week for three weeks or so before an important race. more...
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Training Resources...
Endurance Intensities
 Level training systems vary from sport to sport, often reflecting the most suitable way to control or measure work-rate - speed and lactate levels in swimming or running, stroke rate in rowing and power or heart rate (HR) in cycling more...
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Beginning Training
With the completion of a month's  conditioning work, the rider should now be in a position to commence serioustraining as we build up towards the start of the racing season. In considering the training methods to be adopted more...
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Base Training Phase
 One of your most difficult planning tasks is to fit all the individual components of performance into a yearly training program. To attempt to develop all components simultaneously would be foolhardy more...
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Competition Phase
The major objective during this period is to  compete consistently Training intensity will rise but training volume should decrease. Training must take account of the very specific demands and stresses of the forthcoming competition's more...
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Race Phase
 This phase is characterized by an increased intensity and specialization of training - the training becomes more competition-specific. This phase is a transition between the base/preparation phase and the competition period more...
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Review Phase
 You've made it! You now know about the five target heart rate Levels and will soon (if you haven't already) figure them out for yourself. You MUST take the time to do this more...
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Interval Training
 We have already considered the need for both aerobic and anaerobic content within your training program and having given details of basic aerobic work the time has come to consider the remaining content of your training plan more...
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Special Application
 In the previous section on interval training, we considered the various principles, practical applications, together with a schedule for general application for road racing and medium distance time trialing more...
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Power Training
Yes I did say on the road! Find a quite  piece of road about 800 meters long, preferably on a slight gradient after cycling 5 miles to warm up.
You can increase your power up the gradient and improve your speed down it more...
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Conditioning
 All adaptation is highly specific. In other words, adaptation will occur to the specific loads or stresses that are placed on the cyclist. Adaptations, therefore, need to be specific to the activity performed in training more...
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