Cycling

by Van Den Bosch, Paul

• ISBN13: 9781841261768
• ISBN10: 1841261769
• Format: Paperback
• Copyright: 2006-02-22
• Publisher: Meyer & Meyer Sport

Summary

Training obviously means much more than kicking the pedals as hard and as long as possible. Efficient training demands a clear insight in the right set-up of the training, the right training intensity, and the constant interplay of effort and relaxation. These items are full illustrated with examples of training schedules, and every amateur cyclist can adapt these schedules to his own needs. The training advice given in this book has already proven its soundness, both for many of the best amateurs and for lots of professionals.

Author Biography

Paul Van Den Bosch from Antwerp in Belgium is a professional coach for many top athletes in the fields of cycling and triathlon

Table of Contents

Introduction	p. 9
15 October-30 November	p. 13
Strength training	p. 15
Strength training in the gym	p. 16
Stretching	p. 22
Specific strength training	p. 24
Training with a fixed gear	p. 26
Examples	p. 27
1 December-31 December	p. 31
The different types of training	p. 31
Recovery training	p. 31
The aerobic endurance training	p. 31
Threshold training	p. 35
Submaximal interval training	p. 35
High intensity interval training	p. 35
Determining the individual training intensity for the different types of training	p. 37
The formula of Karvonen	p. 38
Training heart rate for the different types of training	p. 44
The lactic acid test	p. 50
Training sessions December	p. 52
1 January-31 January	p. 61
Professional cyclists	p. 61
Period 1	p. 61
Period 2	p. 66
Amateurs	p. 69
1 February-28 February	p. 75
Professional cyclists	p. 75
Amateurs	p. 75
The Training Sessions During the Competitive Season	p. 81
7 days between the races	p. 82
6 days between the races	p. 83
5 days between the races	p. 85
Training Sessions for Youngsters and Juniors	p. 87
Youngsters	p. 87
Physically less developed youngsters	p. 88
Physically well developed youngsters	p. 88
Juniors	p. 89
For training sessions on flat track	p. 90
For training sessions on hilly track	p. 92
Training for Cycling Tourists	p. 95
The Winter period (December-March)	p. 95
Suppleness training	p. 96
Strength training	p. 96
Forcing up training volume	p. 97
The Summer period (April-September)	p. 100
Specific Training Sessions	p. 105
Time trial training	p. 105
Technical approach	p. 105
Training technical approach	p. 109
Climbing training	p. 111
Climbing training on rollers	p. 111
Climbing training on the road	p. 112
The role of weight in the climbing capacity	p. 114
Sprint training	p. 115
Coordination exercises	p. 115
Explosive strength training	p. 116
Sprint exercises	p. 116
Training and Overtraining	p. 119
What is overtraining?	p. 119
Principle of supercompensation	p. 121
Other causes of overtraining	p. 130
Types of overtraining	p. 132
Overload and overtraining	p. 134
How to prevent overtraining?	p. 134
Training Apart From Training	p. 139
Mental strength	p. 140
Lifestyle	p. 143
Medical support	p. 144
Altitude training	p. 146
The Nutrition of the Cyclist	p. 151
Nutrition during training	p. 152
Nutrition before races	p. 155
Directives for a healthy nutrition	p. 158
Must fats be absolutely avoided?	p. 159
How much does a cyclist have to eat?	p. 159
Do protein supplements have to be taken?	p. 163
What to do in case of overweight?	p. 163
How about nutrition supplements and other preparations?	p. 165
Photo & Illustration Credits	p. 168
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