Paul Webb Cycling at 50 years old plus

Paul Webb Cycling at 50 years old plus

Build 1 Period

Cycling PrimersPosted by Paul Webb Thu, March 22, 2012 20:28:01

Having Finished Base Training I am just entering the Build Section of my Periodised Training program.

What is the Build Period, the Build Period is where i am building up to my Peak Training Period and Race Period, the Race Period being built around A + Races or events, Races that I consider to be the most important to me. (However i have not decided which races these are) therefore i have chosen to try to Peak for 3 Periods this year:

1) The Middle of June

2) The Middle August

3) The Middle September.

I Digress.... what is the Build Period?

The Build Period for me is split down into Build 1 & Build 2, the Build Period are where the training moves away from the Aerobic Training (Training the Aerobic Engine) to more Anaerobic Training (Training the Anaerobic Engine).

This mean much higher intensity of effort, efforts going into Zone 5 in a controlled way, Training becoming much more "Race Like".

Build 1 for me consisting of:

1) Pyramid Interval Sessions

2) Cruise Intervals

3) Muscular Endrance Intervals (big efforts on long rolling hills).

4) Weight Traing enters the MAX Strength phase where i only go to the Gym once a week and do less exercises but keep the reps at the highest weight that i have achieved this year.

5) Steep Hills 8% less than 3 minutes to climb3-5 minutes recovery at least 50 - 60 rpm.

My Build 1 week looking something like this:

Saturday - Steady Spin in a group with some Race intensity Efforts

Sunday - Race or race like intensity training effort.... Ride Home if possible

Monday - Rest Day

Tuesday - Pyramid Intervals

Wednesday - Weights in Morning - High Tempo Efforts Evening

Thursday - Cruise Intervals

Friday - Light Spin
Build 1 will last until end of April then Build 2

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Base Training

Cycling PrimersPosted by Paul Webb Tue, November 29, 2011 21:07:51

Base Training

I thought it would be a good time to talk about BASE TRAINING most of us Cyclists are in base training at the moment, but do we really understand what it means?

Base training is the period where we try to improve our "AerobicEngine" that is we try to train our bodies to go faster and further at lower levels of intensity, in other words improving the speed we are going before we become anaerobic and start to produce more lactic than we can clear. Enabling your body to maintain heart rates for longer than you previously could have of.

Base training is very important to any endurance athelete but even more so to a cyclist. Most of the training we do will be at levels HR levels of 2, 3 and 4 or 55-85% of Max, you should be able to hold a conversation with a colleague, cadance between 80 and a 100 rpm.

It can take 3 seasons of good hard base training for us to reach our full potential.

Base training workouts should not be easy workouts (where we will just become moderate) they should be long and tough, but over time you should realise how easy training at this intensity has become.

What should Training Sessions look like?

The staple of base training is long steady endurance rides and resistance / strength training in the Gym, its the hours of steady rides that build the aerobic engine and prepare your body for the hard efforts later in the year.

It is also usual to include some speed work into the base period along with some pedalling drills.

It is also ok to throw a few limited anaerobic (zone 5) efforts into the mix to keep yourself fresh but be careful as these efforts can damage the muscles and cappiliaries you are trying to develop.

Group rides can be a problem also as they can end up being mini races and are usually fast at the moments that are inappropriate to where you are within your training schedule. Remember you train with a puropose or not at all.

1) Aerobic
Riding in Zones 1 and 2 on a course that involves gradients of 4%, remain seated during these climbs while maintaining a comfortably highy cadance.

2) Aerobic Intervals
Riding in zones 2,3 after a warm up drop into a large gear for a dozen revs (remain seated) and put a big effort in, a big muscle effort as oppossed to HR effort. Rest for 5-10 minutes and then repeat, this is like weight training on the bike.

This can be altered to place more emphasis on each leg at time.

3) Speed workouts
After a warm up choose a gear where you can take the cadence as high as you can without bouncing and maintain for as long as you can then recover for as long as you effort was and repeat.

4) Isolated Leg
Using light resistance on a trainer do 90% of the work with one leg, spin with a higher than normal cadence, focus on eliminating the dead spot on top and bottom of the stroke, then alternate the leg.

5) Pedal Drills Courtesy of Joe Friels Blog
* Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.

* Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.

* 9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.

* Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.

* High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.

6) Strength Traing
Weight training in the Gym, see the blog on weight training

How long should base training last?
The answer to this depends on how long you have been riding and training and should be tailored to you as an individual.

It is highly recommended that you have at least 2 months of base traing before reaching more specialized training periods.

I have broken my base training down into Base1 , Base 2 and base 3, the difference in these periods being the volume of the training increases (as hopefully the light and the weather improves) . I also start to introduce some muscular endurance and force training into the mix.


* Base training is where we are trying to improve the Aerobic Engine
* It is a very important part of the training cycle
* Speed work can be introduced
* Pedal Drills can be used
* Muscular Intervals can be used
* Discilpine is required not to race with others

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The Aging Cyclist

Cycling PrimersPosted by Paul Webb Thu, November 10, 2011 19:40:36

Other Cycling Primers

Antioxidants - Weight Training for Cyclists - Glycemic Index

Lactate Threshold Heart Rate - Periodisation Training - The Aging Cyclist

The Aging Cyclist

What happens to our bodies as we age? The average body is at its peak at 20 years of age we are in decline from this point, (the rate of decline varies according to lifestyle choices, environmental factors and DNA) the scientific term is "homeostasis", the number of cells dying are roughly equal to the amount of cells being produced at 20, after this time there are more cells dying than being produce.

But how does this effect our performance?

1) VO2 MAX - Our VO2 Max declines as the stoke volume of the heart declines. 0.6 beats per minute per year! In sedentary people the rate is double or more. As the rate slows we build up fatty deposits on our arteries which further retards performance.
2) Muscles and Skeletal effects - Loss of muscle mass. Fast twitch muscles go into decline because they are not used in daily activities. We lose flexibility of joints and bone density as the synovial membrane deteriates due to use, stress and gravity, hence we get smaller. We lose bone density due to it becoming more difficult to produce and use and store calcium.
3) Hormones - We produce growth Hormone at a lower rate (this is mainly produced when we are asleep or are training hard). This greatly effects our ability to repair, grow muscles and our immune system weakens.
4) Lactic Acid - We are less able to clear lactic acid (metabolize) with age it is harder to carry out anaerobic intervals due to the rapid build up of lactic acid.
5) Heat Intolerance - As we age we sweat less and are less tolerant to heat, the skin becomes less pliable and we are prone to swelling.
6) Blood Volume - The blood volume decreases as we get older, we urinate more, the reduced blood volume means a decrease in the amount of nutrients and oxygen getting to the blood.
7) Immune System - As we age our immune system is less robust due to the shrinking of the thymus gland which produces T-Cells which attack foreign particles, the immune system also becomes less tolerant and can mistakenly attack itself. Our system also becomes less efficient at detecting bad cells.
8) Neurological System - As we age our nervous system weakens and latency is introduced into our reactions, a nerve cell must rest before it can receive or transmit the next message.

The main thrust of these aging issues is that as we get older we need longer to recover, this is not universal some 60 year olds still have the recovery ability of a 25 year old and vice versa, in fact it may be a more acceptable to measure an athelete in "Recovery Time" than in age.

The Good News
The good news is that a lot of the above problems can be mitigated in different ways, however it must be said that an aging athlete has much less room for mistakes, a younger athelte can make mistakes in training, diet, rest and recovery and still get away with it however the older athelete has to be on the ball and leave much less room for error.

The Mitigation
Intensity - It is a common practice for most aging cyclists to extend the training hours at a moderate pace, the reason for this is probably the misguided thought that more means better coupled with the fact that this is actually what an aging body is good at and naturally designed for, workouts become longer and easier.

This is a mistake whilst there is always a requirement for "Base Miles" workouts should be shorter and more intense with an emphasis on muscular endurance, anaerobic endurance and sprint power.This should result in shorter training sessions but higher weekly average intensity. This stimulates testosterone release and maintains muscle mass mitigating the aging process and our decline in ability to produce the required hormones and loss of muscle mass.

Strength Training - Strength training is highly beneficial to the aging cyclist, it is the best way a cyclist can increase bone density whilst increasing testosterone release. The use of heavy loads with traditional strength training is whats needed, loading the legs. Such training should be done frequently, research has shown that this will maintain an aging atheletes bone and muscle health. Strength training for the aging athelete should be a year round activity. Remember to take advice on using weights from a trained instructor.

Recovery - Sleep, sleep and more sleep, as stated before the aging cyclist is going to recover much less quickly we need to ensure that we get enough sleep, we also need to periodize our training in order to plan in breaks between break out sessions, we also need to have recovery weeks in our program. The aging cyclist should also plan to peak less often but be more specific about the races (periods) that we want to peak for. When we sleep we produce hormones to aid recovery, it takes a full 7 hours to do this.

Nutrition - It is essential to pay close attention to your nutritional needs, especially the aging cyclist who will have the propensity for weight gain it is also essential as an aid to recovery following intense workouts, as we know recovery being a problem for most aging cyclists.

Ensuring that you have the correct nutritients and macronutrients for the correct phase of training. The GI index gives us a lot of help in making these decisions. If you are eating within 2 - 3 hours of endurance training or event a low GI meal should be eaten, During Exercise a Moderate to Low GI foods should be eaten and immediatley after exercise (within 14 minutes) High GI foods should be eaten to replenish your carbohydrate and protein requirements. (Specifically what to eat and when being is a much larger topic and subject of another blog).

The key to muscle growth and repair is your blood PH level, you can directly influence this by eating foods that reduce the acidity of the blood or increasing the alkilnity. Remembering that after taking recovery foods (high Carb high starch high protein there should be a switch to foods high in micronutrients as most recovery foods are poor in this respect. For PH friendly foods.

Hydration - As we age our ability to retain liquid diminishes, and our detection of thirst declines, it is essential that the aging cyclist (indeed all cyclists) to remain hydrated during the day even outside of an exercise period, if you are ill disciplined in this respect try making a ritual out of drinking half a litre of water at breakfast, lunch and dinner times. Good hydration is vital for blood volume which helps with the transport of nutrients around the system.

In summary
, review of scientific literature has shown that although we
cannot halt "Father Time" and his inexorable march toward our decline with
aging, we can fight back to a large extent by taking up the cause of
regular endurance training, strength training and good nutritional habits


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Cycling PrimersPosted by Paul Webb Thu, October 27, 2011 20:38:16

People Rust .... i have just found out that people rust, the type of people that are at highest risk of rust are hard training athletes and total slobs, if you are somewhere in the middle you are least at risk.

Why Rust?
I call it rust as this is the best way of describing at a basic level what happens to our bodies , the correct term is oxidisation (thats also a term for rust) and it happens to everyone all the time at a cellular level in our bodies, it cannot be prevented, oxidisation is what makes us age.

What is oxidisation?
Oxidisation is a reaction between oxygen (one of the most explosive elements in the universe) and other substances, in the body it occurs in the same way as when you cut an apple in half and leave it the apple will go brown. When a glucose and oxygen molecule meet up, they create an explosion that generates heat and power, just like an electric impulse. This is obviously an essential requirement because without that power source you wouldn’t exist. Wear and tear occurs as a result of the explosive element of this process and the excessive heat it generates. You need to burn energy to live but that process involves small ‘explosions’ that cause damage to the cells. In addition, when energy burns, it generates heat and the higher the levels of stimulation the greater the heat. Excessive amounts of heat for too long will start to burn into the cells and create further damage. This process is known as oxidation.

Oxidation only becomes a problem when the body is under extreme or prolonged stress, as this can cause cellular damage to become so great that it starts to affect the body’s ability to function. Remember, virtually everything in the body is made from cells and this is why symptoms of stress are so diverse and wide-ranging – because oxidation can affect cellular structure anywhere in the body. The process of cell recovery is not only dependent on the relaxation process, it also requires the right components to repair and replace cells. These components are found in certain foods, such as vegetables. This is why such foods are referred to as antioxidants, because they contain the nutrients required by the body to repair the cellular damaged generated when you stimulate your body into action.

Free Radicals
Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Free Radicals effect the most important energy producing component the mitochondria. Mitochondria are MOST susceptible to damage by free Radicals.

Oxidisation can be reduced / prevented though with the use of "Antioxidants", these can be purchased in pill form and are freely available in natural forms of food in a well balanced diet. There have been many spurious claims about Antioxidants stopping or reversing the aging process ... this is not what we are interested as cyclists but what we are interested in is muscle repair and the health benefits that are on offer from Antioxidents. Also Antioxidents counteract a potentially harmful side effect of high activity levels.

Antioxidants are intimately involved in the prevention of cellular damage -- the common pathway for cancer, aging, and a variety of diseases. The scientific community has begun to unveil some of the mysteries surrounding this topic, and the media has begun whetting our thirst for knowledge. Athletes have a keen interest because of health concerns and the prospect of enhanced performance and/or recovery from exercise. What follows is only the tip of the iceberg in this dynamic and interesting subject.

Vitamin E : d-alpha tocopherol. A fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots. Current recommended daily allowance (RDA) is 15 IU per day for men and 12 IU per day for women. Vitamin E is mainly found in high fat content foods, so people who are on low fat diets will very often take in less Vit E. The natural form of Vitamin E is superior to the synthetic so if you are looking for a supplement ensure you get the "D-" form instead of the "DL" form. Athletes who train in high polluted areas should take a supplement.

Vitamin C : Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries. The RDA is 60 mg per day. Intake above 2000 mg may be associated with adverse side effects in some individuals. Vit C also helps with healing and repair. Because of its essential benefits many researchers reccomend much higher doses of Vit C than the RDA, as its a water soluble Antioxident and cannot be stored in the body there is a very low risk to upping the doses.

Vitamin A : Is essential for general growth and repair and is important for bone formation, it also helps with repair and fight infections.Since Vit A can be stored in the body (and is fat soluble) it can be dangerous to over supplement, speak to your health care advisor.

Beta-carotene : is a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)

Zinc : Plays a part in almost every aspect of your body and plays a large part in supporting the immune system, Zinc Lozenges are a great way of reducing the severity of a cold but must be taken immediatly at the onset of a cold. It is also responsible for prostrate health, it is said to be the most common mineral deficiency.It is also synonomous with the uptake of oxygen and removal of carbon dioxide.

Top 10 food sources for Zinc

Selenium :Works in synergy with Vit C, Vit E and Zinc to combat the free Radicals, very common in vegetables and salads Nuts.

Top Ten foods containing Selinium

Multi Vitamins?
Many Highly trained atheletes rely on multi vitamisn to supplement these very rarely provide Vit C and Vit E in enough quantities to suffice, studies show that a supplement of Vit C and Vit E should be taken twice a day with food for highly trained Athletes.

Antioxidents in Food Charts

Exercise and Oxidative damage
Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is, how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra antioxidants?

Because it is not possible to directly measure free radicals in the body, scientists have approached this question by measuring the by-products that result from free radical reactions. If the generation of free radicals exceeds the antioxidant defenses then one would expect to see more of these by-products. These measurements have been performed in athletes under a variety of conditions.

Several interesting concepts have emerged from these types of experimental studies. Regular physical exercise enhances the antioxidant defense system and protects against exercise induced free radical damage. This is an important finding because it shows how smart the body is about adapting to the demands of exercise. These changes occur slowly over time and appear to parallel other adaptations to exercise.

On the other hand, intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the "weekend warrior" who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good. To this end there are many factors which may determine whether exercise induced free radical damage occurs, including degree of conditioning of the athlete, intensity of exercise, and diet.

Can antioxidant supplements prevent exercise induced damage or enhance recovery from exercise?
Although it is well known that vitamin deficiencies can create difficulties in training and recovery, the role of antioxidant supplementation in a well nourished athlete is controversial. The experimental studies are often conflicting and conclusions are difficult to reach. Nevertheless, most of the data suggest that increased intake of vitamin E is protective against exercise induced oxidative damage. It is hypothesized that vitamin E is also involved in the recovery process following exercise. Currently, the amount of vitamin E needed to produce these effects is unknown. The diet may supply enough vitamin E in most athletes, but some may require supplementation. There is no firm data to support the use of increased amounts of the other antioxidants.

Enhance Performance?
In general, antioxidant supplements have not been shown to be useful as performance enhancers. The one exception to this is vitamin E which has been shown to be useful in athletes exercising at high altitudes.

How much is enough?
Although there is little doubt that antioxidants are a necessary component for good health, no one knows if supplements should be taken and, if so, how much. Antioxidants supplements were once thought to be harmless but increasingly we are becoming aware of interactions and potential toxicity. It is interesting to note that, in the normal concentrations found in the body, vitamin C and beta-carotene are antioxidants; but at higher concentrations they are pro-oxidants and, thus, harmful. Also, very little is known about the long term consequences of megadoses of antioxidants. The body's finely tuned mechanisms are carefully balanced to withstand a variety of insults. Taking chemicals without a complete understanding of all of their effects may disrupt this balance.

* Follow a balanced training program that emphasizes regular exercise.

* Eat 5 servings of fruit or vegetables per day. This will ensure that you are developing your inherent antioxidant systems and that your diet is providing the necessary components.

* Weekend warriors should strongly consider a more balanced approach to exercise. Failing that, consider supplementation.

* For extremely demanding races (such as an ultradistance event), or when adapting to high altitude, consider taking a vitamin E supplement (100 to 200 IU, approximately 10 times the RDA) per day for several weeks up to and following the race.


* Oxidisation is a natural process present in everyone.

* Hard Training Athletes and sedentary people are most at risk.

* The best source of Antioxidants is to get all you need naturally from your diet, fruit, veg, seeds, nuts, fish and oils.

* Hard Training can increase oxidisation 20 - 30%.

* Intense Training (on untrained bodies - weekend warriors) can turn antioxidents into pro-oxidents.

* If you supplemement supplement carefully and only on VitC and Vit E twice a day.

* if you think you are deficient in other minerals speak to your health care advisor.

Reference and resources

Chris Carmichaels Food for Fitness

Joe Friels Cyclists Training Bible

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Weight Training for Cyclists

Cycling PrimersPosted by Paul Webb Fri, October 14, 2011 17:14:42

The general perceived widom is that weight training is a good thing for Cyclists in general, the new thinking is that it should not just be a winter activity but an all year round activity.

Although you will build the bulk of your strength in the winter months you can carry out specific exercises in the spring / summer to recruit these new muscles for use. during the summer your weight training will turn into "Maintenance mode"

It is also begining to emerge that weight traning is especially valuable for older cyclists for improving force and strength, it is proven that as you age it is possible to lose muscle mass and have weaker bones.

* Weights are great for maximising muscle mass
* preventing Osteoporosis

This season I have suffered with a lack of strength in certain areas when compared to my peer group, in particular I suffer with a lack of strength on flat terrain and in the sprints.

These are areas that i have identified as "limiters" to my success in Road Racing (more about limiters in a later blog) therefore I am going to follow a cycling specific weight training plan to improve this area.

How do I know whether i am improving?

It is possible to set a weight training schedule with specific achievable targets for example 1 times bodyweight etc and amount of repititions.

Weight training Periods

AA adaptation phase - this is where you are training your body in being ready to train, mimc the exercises that you are going to do with low weights to get your body ready for the stresses to come.

MS Maximise Strength - Where you will gradually build up to the big painful weights (always lift whats comfortable though and never rep to failure).

SM Strength Maintenance - By now you are racing and into your season, you will probably be only weight train once a week and will do fewer reps but they should all be at the maximum weights that you reached during the MS phase.

What exercises should I do?

This will be specific to the type of Cycle racing that you wish to excel at, if you are a track sprinter please LOOK AWAY, my routine has been designed to be more specific to improving my strength on the road.

My Routine

My routine is designed to be carried out in the order that I have written them in and will take place only after stretching and warming up by

a 15 minute row and 10 minutes on a treadmill.

It is essential to keep a weight training diary indicating how much weight that is pushed in each session, as with all "Periodized Training

Plans" 1 week in 3 will be a much lighter session on the weights to stimulate recovery and adaptation to occour.

I will be pyramadising all of the exercises, this involves starting off with the first reps being low weight, the second reps medium and the third reps the highest, taking care to increment the overall weight in the smallest possible increments and never lifting to the point of failure, always working within myself.

When lifting I will always try to mirror the Cycling action of the legs, never bending more than is required, lift on the balls of my feet replicating pedals.

The meat of the work being the squats!

1) Pyramid Squats - target weight 1.5 * body weight 45KG

1. With a weight belt during the Max Strength (MS) phase.
2. Stand with feet 6-8 inches apart, inside edge to inside edge, with toes pointed
straight ahead.
3. Head up and back straight.
4. Squat until upper thighs are halfway to parallel to floor about the same knee
bend as at top of pedal stroke.
5. Knees point straight ahead staying over feet at all times.
6. Return to start position.

2) Step Up - target weight 1 * body weight 29KG

1. Place left foot on a sturdy 13 15 inch high platform with toes pointing straight
2. Step up with right foot touching platform and immediately return to start position.
3. Complete all right leg reps before epeating with left leg stepping up.
4. Stretches Stork stand and Triangle

3) Leg Press – 2.5 * body weight 75KG

l. Place feet on middle portion of platform
with the inside edges of feet 6 8
inches apart and feet parallel.
2. Press platform up until legs are
straight, knees nearly locked.
3. Lower platform until knees are about 8
inches from chest.
4. Knees remain directly in line with feet
throughout the movement.
5. Return to start position.
6. Stretches Stork stand and Triangle

4) Back Extension

l. Start with head at lowest possible
2.Stop when back is parallel to floor.
3.Stretch Squat

5) Bench Press - .75% Body weight

1 Grab bar with hands directly
above shoulders.
2. Lower bar to nipple line and
touch chest.
3. Keep elbows close to body.
4. Return to start position.
5. Stretch: Pull down

6) Heel Raise – 1 * Body weight 29kg

l. Stand with toes on Rjser, heels on floor.
2. Feet are parallel and 6-8 inches apart, inside edge to inside edge.
3. Raise up onto toes.
4. Return to start position.
5. Stretch Wall lean

7) Knee Extension - great care with these build slowly

1.Start with knees fully extended and toes pointing slightly to outside.
2. Lower weight onlyabout 8 inches( do not go all the way down).
3. Return to start position.
4. Stretch: Stork stand

8) Leg Curl - Great Care with these build slowly

1. Curl leg until calf touches thigh.
2. Return to start position.
3. Stretch Triangle

9) Crunch

l Knees bent at about 90 degrees.
2. Hands behind head for support
only (do not pull on head).
3. Lift shoulders and upper back off
of floor by curling torso.
4. Slowly return to start position.
5. Stretch While on floor arch back
up and extend arms and legs.

10) Dead Lift – 1.2 * Body weight 32KG

1. Wear a weight belt.1. Wear a weight belt.
2. Stand with feet 6-8 inches apart, inside edge to inside edge, with toes pointed
straight ahead.
3. Head up and back straight.
4. Grasp bar with hands just outside of thighs with an alternated grip (one hand
over one under the bar)-
5. While looking up and keeping butt low, lower weight to near the floor until
thighs are halfway to parallel to floor- about the same knee bend as at top of
pedal stroke.
6. Return to start position.
7.Stretches Storks and triangle

11) Lat Pull - .5 * Body weight 15KG

1. Grasp bar with arms fully extended and hands about
6 inches apart, inside edge to inside edge.
2. Pull bar toward upper chest keeping elbows close
to body.
3. Minimise movement at waist using the back muscles to stabilize position.
4. Return to start position.
5. Stretch Pull down


1. WALL LEAN - Muscles stretched: upper and lower calves
1) Lean against a wall with the target leg behind you and the other leg forward, supporting most of your weight.
2) Keep both feet (heel to toe) in contact with the floor and pointed forward.
3) The farther forward you move your hips, the greater the stretch in the calf.
4) To stretch the upper calf, straighten the rear knee (1a). To stretch the lower calf, bend the rear knee (1b).
5) Reverse legs to stretch the other side.

2. TRIANGLE - Muscles stretched: hamstrings
1) Lean your hands against a wall or stationary object while bending at the waist.
2) Place the left foot forward, about 18 inches from the wall.
3) Move the right leg directly behind the left leg. The farther behind, the greater the stretch.
4) With your weight on the front foot, sag your upper body toward the floor to feel the stretch in the forward leg's hamstring.
5) Repeat with the other leg forward.

3. HANGOVER - Muscles stretched: upper back, lower back, glutes, hamstrings
1) Bend forward at the waist and allow your shoulders and arms to hang limp.
2) After holding the stretch, return slowly to the standing position so you don't strain your back.

4. SHOULDER REACH - Muscles stretched: lats
1) Extend your arms overhead.
2) Cross one wrist over the other (so they form an "X") and interlock the backs of both hands.
3) With your elbows behind your ears, straighten your arms and reach up to feel the stretch.

5. TWISTER - Muscles stretched: pectorals
1) With your back to a stationary object, grasp the object at shoulder height with your right hand.
2) Twist your body away from the object to feel the stretch.
3) Repeat using the other arm.

6. STORK STAND - Muscles stretched: quadriceps
1) For balance, rest your right hand on a stable object, such as the seat of a stationary bike or elliptical trainer.
2) Reach behind your back with your left hand and grasp your right foot.
3) Gently pull the foot up and away from your butt.
4) While doing so, keep your head up and stand erect, with no bend at the waist.
5) Walk around the apparatus and repeat the stretch, this time with the left foot to stretch the left quads.

7. SQUAT - Muscles stretched: lower back, glutes, quadriceps, lower calves
1) For balance, rest your hands on a stable object, such as the seat of a stationary bike or elliptical trainer.
2) Squat down, keeping your heels on the floor.
3) Allow your butt to sag near your heels as you rock forward.
4) Hold the stretch.

8. STEP UP - Muscles stretched: hamstrings, groin, hip flexors
1) Find a stable surface at about groin height and place the ball of your right foot on it.
2) While keeping your left foot on the floor, pointed forward, bend your right knee up and move your hips forward to feel the stretch.
3) Repeat with your left leg up.


8. TREADMILL 10 Mins


The Cyclists Training Bible - Joe Friel

Weight training for Cyclists

Cycling Performance Tips

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LTHR Lactate Threshold Heart rate

Cycling PrimersPosted by Paul Webb Wed, October 12, 2011 20:03:00

LTHR Lactate Threshold Heart Rate has been a hot topic in endurance sport for a few years now.

But what does it really mean?

Your Lactate Threshold Heart Rate is the rate at which your heart is beating when your body starts to produce more lactic acid than it is able to clear away.

With the advent of heart monitors it is a useful way to measure and monitor your efforts.

Why is this important to me?

Its important to a cyclist as your LTHR is the point at which your body stops using its "Aerobic engine" and starts to use its "Anaerobic engine".

Anaerobic Engine

When you are using your Anaerobic engine your body is burning stored "Glycogen" for fuel, you have a limited amount of Glycogen stored in your body, most people have less than 1 hour 20 minutes of this to burn and you will need to use it sparingly as its the only fuel that your brain and nervous system use.

This is why you feel dizzy lightheaded when you hit the wall (bonk) your brain and nervous system are lacking Glycogen.

Glycogen can be restored whilst you are riding by eating but not quickly enough for you to sustain anaerobic efforts for long.

Of course you are still burning fat but the proportion of fat to glycogen is reduced.

Most atheletes can only perform Anaerobically for limited amounts of time before they are forced to slow down by the amount of lactic acid building up.

Aerobic Engine

The aerobic engine is burning stored fat as its main source of fuel, even the skinniest athelete has enough stored fat to last all day, therefore it is much more desirable to stay in the Aerobic zone as long as possible.

However burning fat takes longer as the body has to put it through several process's in order to burn fat, thats why when we get Anaerobic the body chooses to burn Glycogen which is much quicker and easier to burn. Using the aerobic engine is key to losing weight as a cyclist.


To make this easier to understand and monitor heart rates are broken into zones, you need to work out your personal zones in order to bring some science to your training methods.

How we burn fuel

The amount of energy that is released when fat is burned is more than 3 times than that of Glycogen.

A single Glucose Molecule yields 36 - 38 ATP (units of energy called Adenosine Triphosphate) wheras Fatty Acid yields 129 ATP the problem being it takes 3 times as long to produce, this means that when you go anaerobic the demand out-strips supply.

Improving your LTHR

It can be seen that it is highly desirable to improve your LTHR, to be stronger, faster but still not be anaerobic is an aim for all endurance atheletes.

luckily it is highly trainable and great results can be seen very quickly (see primer on training for a higher LTHR).

Measuring your LTHR

A simple way to measure your LTHR is to do the following:

Using a Heart Monitor ride a 10 mile timetrial course as hard as you possibly can, ride for 10 minutes into the timetrial and then press the lap button on your heart monitor, the average heart rate for the remainder of the ride will be approx your LTHR.


LTHR is the rate that you heart beats at as you begin to go anaerobic.

Heart Monitors are used to monitor this rate while you ride to measure your efforts.

Aerobic Engine burns mainly fat

Anaerobic Engine burns a larger proportion of Glycogen.

You have a limited supply of Glycogen.

You have analmost un-limited supply of fat to burn.

Improving LTHR is highly trainable.

Credits - References

Cyclists Training Bible - Joe Friel
CTS school of Training

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Glycemic Index

Cycling PrimersPosted by Paul Webb Sat, October 08, 2011 19:40:50

Due to the increase in diabetes there has been much research and much written about the Glycemic Index.

What is the Glycemic Index?

The Glycemic Index is a list of food-stuffs that are rated from 0 - 100, 100 being the highest on the Index and 0 being the lowest (usually vegetables). Measuring the amount of Sugars (glucose) in the food.

Why is this important to me as a cyclist?

This is important to an endurance athelete as when you eat Hi GI foods it triggers a hormonal response in the body which dumps insulin into your digestive system, this automatically switches your system into FAT STORAGE MODE, whats more while you are in fat storage mode your body is unable to utilse (burn the fat) in your system, this makes you rely on Glycogen (stored in your muscles, lungs, liver, blood) the problem with this is that you only have a limited amount of Glycogen in your body but have an almost unlimited amount of fat to burn, burning fat is a slower but much more efficient way of burning energy.

This state continues for at least two hours whilst the insulin is in the system, proteins are stored as fat, Fat Carbs will be stored as fat in the blood and you will experience cravings for more sugary foods, this is because Hi GI foods enter the blood more quickly and bring about all the above negativity.

This is of course bad when you are trying to lose weight.

What foods should I eat and when?

As a general rule we should always try to eat LOW - MODERATE GI foods.

If you are eating a meal less than 2 hours prior to a training session we should aspire to eat LOW GI foods only.

If you have just finished a hard workout or a race you should endeavour to eat HI GI foods within the 15 Minutes and up to 3 Hours after and endeavour to continue for as long as the training session / race was in duration this has proven to help in Glycogen replacement

During exercise you should mix MODERATE and LOW GI foods

HI GI foods can be reduced to moderate GI foods by mixing in some LOW GI foods into the mix for example a bowl of cheerios can become moderate when some bran flakes are mixed in.

Vegetables are almost all lOW GI Foods with the exception of potatoes.

Does this seem complicated? Actually like anything the more you think about it the more it becomes second nature as your brain starts to re-catagorise your food and you begin to think of food as a fuel.

I have listed some GI database websites for you to start checking out your favourite foods!


- HI GI foods switch your body into STORAGE MODE for up to 2 hours
- During this 2 hours you will not be able to burn your bodies FAT Reserves
- During this period Protein will be stored as fat
- During this period Carbs will be stored in your blood as fat

- Eat LOW GI foods if you are eating less than 2 hours before you train
- MODERATE and LOW GI foods during an event
- Eat HI GI foods after workouts or events preferably start before 14 minutes has passed and continue for up to 3 hours.

Useful Links Searchable Database

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What is Periodisation?

Cycling PrimersPosted by Paul Webb Thu, October 06, 2011 22:10:05

Other Cycling Primers

Antioxidants - Weight Training for Cyclists - Glycemic Index

Lactate Threshold Heart Rate - Periodisation Training

Periodisation Training
Periodisation is a method of training, training being a method of improving in a particular sport or facet of a particular sport!

Periodization takes specific cycles of training and periods of rest and recovery to optimize the adaptations of a resistance-training program.

The way training is effective is put load on the system in enough intensity to stimulate the system to make an adaptation (tear and repair).

Periodisation of training enables us to control the stresses and the recovery / rest period in order to fully realise the adaptations preventing fatigue and over-training.

Where did it spring from?
Periodisation is a fairly recent phenomenon, at the end of the cold war after the fall of the Soviet Union Sports Scientists from the Eastern Bloc including one Scientist called Tudor Bompa (a Romainian Scientist) shared with the West the secrets of Eastern Bloc sporting success and this was in the greater part down to Periodisation.

What are the periods?
Methods of Periodisation have been well refined over the years (even down to periodisation of dietry requirements year round) but typically periodisation initially at the Macro (Macrocycle) level is the periodisation of the whole year.

Typically broken down into Mesocycles, Transition, Preperation, Base, Build, Peak, Race periods. These are further broken down into Microcycles where the exercises are listed out.

A periodised Training schedule will include Annual Periods of rest and recovery, a periodised Training schedule will include recovery periods on a 3 - 4 weekly basis.

There will be typically periods of very stressful specific training immediatley following a period of rest (when the body is best able to cope with it).

Strength and endurance training will be seperated from the Race Specific Break Through sessions.

A great book to design your own periodised training plan is

The Cyclists Training Bible by Joell Frier

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