Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 1 CCyycclliinngg ffoorr TTrriiaatthhlleetteess EEnndduurraannccee Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 2 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 3 Ironman Edition Cycling for Triathletes I R O N M A N ® Endurance By Paul Van Den Bosch Published by Meyer &Meyer Sport Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 2 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 4 Ironman and M-dot are registered trademarks of World Triathlon Corporation British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Paul Van Den Bosch Cycling for Triathletes – Endurance Ironman Oxford: Meyer & Meyer Sport (UK) Ltd., 2006 ISBN 10: 1-84126-107-6 ISBN 13: 978-1-84126-107-2 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2006 by Meyer & Meyer Sport (UK) Ltd. Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg, New York, Olten (CH), Oxford, Singapore, Toronto Member of the World Sports Publishers' Association (WSPA) www.w-s-p-a.org Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN 10: 1-84126-107-6 ISBN 13: 978-1-84126-107-2 E-Mail: [email protected] www.m-m-sports.com Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 5 Contents INTRODUCTION . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 CHAPTER 1 VARIOUS TYPES OF TRAINING TO IMPROVE YOUR TRAINING PERFORMANCE . . . . . .13 ENERGY SUPPLY OF THE BODY . . . . . . . . . . . . . . . . .14 Energy for the short and intense efforts . . . . . . . . . . . . .14 Energy for long-term efforts at low intensity . . . . . . . . .15 VARIOUS TYPES OF TRAINING . . . . . . . . . . . . . . . . . .17 Recovery training . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 C O Aerobic endurance training . . . . . . . . . . . . . . . . . . . . . .18 N T E Fartlek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 N T Threshold training . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 S • Submaximal (or extensive) interval training . . . . . . . . . .24 • • High intensity (or intensive) interval training . . . . . . . . .25 5 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 6 6 CHAPTER 2 DETERMINING THE INTENSITY • OF THE CYCLING TRAINING . . . . . . . . . . . . . . . . . . . .27 • • S SUBJECTIVE FEELING . . . . . . . . . . . . . . . . . . . . . . . . .28 E T E Recovery training and AET1 and AET2 . . . . . . . . . . . . .28 L H T AET3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 A I Fartlek . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 R T Threshold training . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 R O F High intensity interval training . . . . . . . . . . . . . . . . . . .29 G N I L HEART RATE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 C Y C Training intensity based on the percentage of the maximum heart rate . . . . . . . . . . . . . . . . . . . . . .31 Training intensity based on the formula of Karvonen . . . . .33 Factors influencing the heart frequency . . . . . . . . . . . . .42 LACTIC ACID CONCENTRATION IN BLOOD . . . . . . . . .46 CHAPTER 3 STRENGTH TRAINING TO IMPROVE THE CYCLING PERFORMANCE. . . . . . . . .49 TYPES OF STRENGTH . . . . . . . . . . . . . . . . . . . . . . . . .50 HOW DOES THIS STRENGTH TRAINING ACTUALLY WORK? . . . . . . . . . . . . . . . . . . . . . . . . . . .51 Strength training in the gym . . . . . . . . . . . . . . . . . . . . .51 Specific strength training . . . . . . . . . . . . . . . . . . . . . . .55 Stretching . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59 CHAPTER 4 TIME TRIAL TRAINING . . . . . . . . . . . . . .61 TECHNICAL APPROACH . . . . . . . . . . . . . . . . . . . . . . .62 The friction caused by pedals, pedal bracket, chain and derailleur . . . . . . . . . . . . . . . . . . . . . . . . . . .64 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 7 The rolling resistance . . . . . . . . . . . . . . . . . . . . . . . . . .64 Air friction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65 Gravity force . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70 Technical tips for races in which drafting is not allowed . .71 Choose the correct gear ratio . . . . . . . . . . . . . . . . . . . . .73 How can suppleness be trained? . . . . . . . . . . . . . . . . . .75 Training on rollers . . . . . . . . . . . . . . . . . . . . . . . . . .75 Cycling with a fixed gear . . . . . . . . . . . . . . . . . . . . .77 Cycling training behind the motorcycle . . . . . . . . . . .79 CHAPTER 5 CLIMBING TRAINING . . . . . . . . . . . . . . .83 CLIMBING TRAINING ON ROLLERS . . . . . . . . . . . . . . .83 CLIMBING TRAINING ON THE ROAD . . . . . . . . . . . . . .86 Climbing training for Olympic distance races . . . . . . . . .86 Climbing training for Ironman distance races . . . . . . . . .92 The role of weight in climbing capacity . . . . . . . . . . . . .94 CHAPTER 6 CYCLING TRAINING OF A TRIATHLETE WITHIN THE OVERALL TRAINING SET-UP . . . . . . . . . .95 LONG-RANGE PLAN . . . . . . . . . . . . . . . . . . . . . . . . . .96 YEAR PLANNING . . . . . . . . . . . . . . . . . . . . . . . . . . . .96 The preparation period . . . . . . . . . . . . . . . . . . . . . . . . .96 The specific period . . . . . . . . . . . . . . . . . . . . . . . . . . . .99 Preparation for the Olympic distance . . . . . . . . . . . .100 C O Preparation for the Ironman distance . . . . . . . . . . . .101 N T E The race period . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102 N T The relative recovery period . . . . . . . . . . . . . . . . . . . .102 S • • • THE MESOCYCLES . . . . . . . . . . . . . . . . . . . . . . . . . . .103 7 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 8 8 The standard cycle . . . . . . . . . . . . . . . . . . . . . . . . . . .103 • The increasing block-system cycle . . . . . . . . . . . . . . . .104 • • The decreasing block-system cycle . . . . . . . . . . . . . . . .105 S The thrust cycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . .106 E T E L H T THE MICROCYCLE (WEEK CYCLE) . . . . . . . . . . . . . .106 A I R T R O F CHAPTER 7 IMPROVING CYCLING G BY CORRECT NUTRITION . . . . . . . . . . . . . . . . . . . . .109 N I L C Y C Guidelines during and after low intensity cycling training sessions . . . . . . . . . . . . . . . . . . . . . . .111 Guidelines for cycling training sessions with moderate intensity . . . . . . . . . . . . . . . . . . . . . . . . . . .114 Guidelines for cycling training sessions with high intensity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .114 Guidelines after an intensive cycling training session . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .115 Nutrition before the race . . . . . . . . . . . . . . . . . . . . . . .117 Some days before the race . . . . . . . . . . . . . . . . . . . .117 The day of the race . . . . . . . . . . . . . . . . . . . . . . . . .117 Nutrition during the race . . . . . . . . . . . . . . . . . . . . . . .118 Racing the Olympic distance . . . . . . . . . . . . . . . . . .118 Racing the Ironman distance . . . . . . . . . . . . . . . . . .119 Guidelines for healthy nutrition . . . . . . . . . . . . . . . . . .120 6% body fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .121 Do protein supplements have to be taken? . . . . . . . . . .122 WHAT TO DO IN CASE OF OVERWEIGHT? . . . . . . . . .125 HOW ABOUT NUTRITION SUPPLEMENTS AND OTHER PREPARATIONS? . . . . . . . . . . . . . . . . . .127 Cycling for Triathletes 28.10.2005 17:55 Uhr Seite 9 CHAPTER 8 OVERTRAINING AND TIPS TO PREVENT OVERTRAINING . . . . . . . . . . . . . . . . . .131 WHAT IS OVERTRAINING? . . . . . . . . . . . . . . . . . . . . .131 THE PRINCIPLE OF SUPERCOMPENSATION . . . . . . . .134 OTHER CAUSES OF OVERTRAINING . . . . . . . . . . . . . .140 RECOGNIZING OVERTRAINING . . . . . . . . . . . . . . . . .142 HOW CAN YOU PREVENT OVERTRAINING? . . . . . . . .144 Keeping a training diary . . . . . . . . . . . . . . . . . . . . . . .145 Filling in a questionnaire . . . . . . . . . . . . . . . . . . . . . .145 IMPACT OF DETRAINING . . . . . . . . . . . . . . . . . . . . . .151 CHAPTER 9 OTHER PERFORMANCE DETERMINING FACTORS . . . . . . . . . . . . . . . . . . . . . .151 MEDICAL SUPPORT . . . . . . . . . . . . . . . . . . . . . . . . . .151 Blood analysis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152 ALTITUDE TRAINING . . . . . . . . . . . . . . . . . . . . . . . .154 PHOTO & ILLUSTRATION CREDITS . . . . . . . . . . . . . .156 C O N T E N T S • • • 9