The Number One Training Oversight (Recreational Cyclists Make) with Road Cycling Academy
Source: Road Cycling Academy Youtube Channel: The Number One Training Oversight (Recreational Cyclists Make)
Video The Number One Training Oversight (Recreational Cyclists Make) with Road Cycling Academy
Video The Number One Training Oversight (Recreational Cyclists Make) with Road Cycling Academy YouTube Channel.
The Number One Training Oversight (Recreational Cyclists Make)
Road Cycling Academy: Understanding the Value of Easier Weeks
At the Road Cycling Academy (RCA), the mission is clear: to help recreational and amateur cyclists enhance their performance and enjoy their rides more. As part of this mission, effective training involves not just pushing hard but also recovering wisely. This concept became profoundly clear during a recent conversation with a cyclist named James, a senior business analyst from Singapore.
James’s Journey: A Case Study
James, like many amateur cyclists, crafted a detailed training plan based on the extensive literature he had researched. His meticulousness was impressive; he documented every training aspect in a spreadsheet, tracking various workout intensities, durations, and frequency. When discussing his training routine over a web call, it became evident that James was already executing many facets of effective training. He built his base, incorporated interval sessions, and adhered to progressive overload techniques. Yet, he was missing one crucial element: the easier week.
The Missing Link: Easier Weeks
During their discussion, the RCA coach leaned in and asked, “James, do you ever have an easier week?” The response was a revealing “Nah, I don’t.” This moment highlighted a common oversight many cyclists make: neglecting recovery. After conducting countless inquiries with cyclists over the years, it’s clear that 99 times out of 100, people often overlook the importance of incorporating easier weeks into their training. This often results in performance plateaus, decreased morale, and general fatigue.
What Happens if You Don’t Incorporate Easier Weeks?
Most recreational cyclists train between four to five times weekly, typically dedicating six to ten hours for these endeavors. With that frequency comes a saturation of intensity; whether two or five of those weekly rides are intense, fatigue inevitably accumulates. But what does this mean?
Impact on Performance
If cyclists fail to insert easier weeks into their regimen, the consequences can reverberate through various aspects of health and performance:
- Hormonal Imbalances: Elevated cortisol levels and decreased testosterone can hinder recovery and performance.
- Decreased Blood Metrics: Overtraining can lead to diminished red blood cell counts and reduced hemoglobin levels.
- Cardiovascular Strain: Increased resting heart rates and potential arrhythmias can develop due to prolonged stress.
- Cognitive Decline: Mental fatigue can decrease focus, making it challenging to perform at your best.
- Muscle Staleness: The muscles may plateau as they adapt to repetitive stress, resulting in diminished gains.
Among these, muscle staleness often serves as the primary culprit holding many amateur cyclists back. Continuous stress without variation fails to stimulate progress, resulting in stagnant performance.
Defining an Easier Week
Recovery Versus Easier Weeks
It’s essential to clarify that an easier week is not the same as a rest week. A rest week typically entails no physical activity, while an easier week means strategically reducing both the volume and intensity of workouts. This allows for recovery without total inactivity, preparing the athlete for future challenges.
Structure of an Easier Week
For example, consider a standard week of training consisting of ten hours that includes various intensity levels, such as:
- Two high-intensity interval training (HIIT) sessions
- One long social ride
- Two base training rides
- One recovery spin
In contrast, an easier week might look like this:
- Seven to eight hours of training time
- Two base training rides
- One to two recovery rides
- One high-intensity ride at the week’s end
By decreasing both the volume and intensity, cyclists allow their bodies to recuperate, setting the stage for improved performance in subsequent training phases.
How Often Should You Incorporate Easier Weeks?
The frequency of these easier weeks is crucial for long-term success. Based on research and RCA’s collective experience, a common guideline suggests implementing an easier week after three to five weeks of rigorous training. This practice supports recovery and adaptation, thus preventing overtraining.
The Three-Week Build
Recognizing that many RCA members, typically aged between 35 and 65, contend with various life stresses, a three-week build is generally recommended. Within this cycle, the workouts can intensify before culminating in an easier week. Here’s how it usually unfolds:
- Week 1: Moderate intensity
- Week 2: Increased high-intensity sessions
- Week 3: The easier week with reduced effort
It’s essential to note that this structure can be adjusted based on individual circumstances, including family commitments or potential holidays. The objective is to adapt the training plan to each cyclist’s unique lifestyle for optimal results.
Conclusion: Unlock Your Potential with RCA
In summary, the value of incorporating easier weeks into your cycling training cannot be overstated. As seen in James’s story, many cyclists go through the motions yet miss this vital component. Understanding the negative implications of ignoring recovery and embracing structured, easier weeks can lead to noticeable advancements in fitness and enjoyment.
For those still feeling stagnant in their performance, it’s time to reassess the training schedule. Emphasizing recovery not only enhances training effectiveness but also contributes to long-term sustainability in cycling as a sport. If you’re interested in tailored guidance on implementing these strategies, consider connecting with an RCA coach today. Your future in cycling could depend on it!
The opinions expressed in this space are the sole responsibility of the YouTube Channel Road Cycling Academy and do not necessarily represent the views of Bicycles4ever Cycling Culture.