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7 Tips and a 'Secret' for effective Cycling TrainingHave you ever wondered what effective cycling training is all about? How it comes that certain triathletes can sustain an average speed of 25 miles per hour (40 kilometers per hour) or more? That is true for ironman races which are more precisely called long distance races. On short (Olympic) distances good triathletes can reach an average speed of even 28 miles per hour (45 kilometers per hour) or more. How do they do that? What is the secret? Look at it this way. No matter where you want to go to - you first got to decide that you want to go there. And you have to know where you are in terms of your current training level. Then you take the difference between where you are now and where you would like to be. Break this part down into handy, little chunks that don't scare you anymore. If you really insist on this secret metaphor I was talking about then it would be this one: It's not about doing the big things from time to time but it's all about doing the little things more often and on a regular basis. This secret is not only valid in cycling training or triathlon training but in basically all areas of your life, be it financially, be it for relationships or your health. It all boils down to doing the little things more often instead of a few big things from time to time. I talked about this important fact already somewhere else on this website. If you didn't grasp this 'secret' I would recommend that you go back and reread the last paragraph until you did. It is really important. Okay let's dig into it. I don't know if it was for Lance Armstrong that my trainer tried to hammer into our minds how important it would be to pedal at high frequencies. But I learned that lesson fairly well and think it is more important than anything else you can do in your cycling training. It preserves your muscles and makes your cycling training much more efficient. It also reduces the danger of knee injuries. For cycling training sessions you should aim at a cadence of 100 - 108 rpm. That is quite rapid and difficult for the beginner to attain but a perfect stimulation for your leg muscles. If you are in a race than I would suggest a cadence of approx. 90 rpm which feels comfortable and is sustainable for a very long time without any problems. As usually try to follow the Tao of Relaxed and Proper Training. Don't overdo it. Increase volume and speed slowly. If you want do participate in a training camp you should prepare for it thoroughly to make the best use out of it. Later on we will talk more about hill training, certain weight training methods for your bicycle and speed work (fartlek, intervals, repetition method and competition method). The articles about certain triathlon training methods will not only benefit you in your cycling but also in your running and swimming efforts. If you've got an aero handle bar only use it for your speed work to optimize your position on the bicycle. For basic training rides you can increase the drag and the demands on your body by not making too much use of it. Avoid a tangential deviation of your chain as it diminishes your efforts and is bad for the material. Some words about food and drinking: If you get thirsty it's already too late. Drink regularly and especially before you get thirsty. On short distances eating is recommended. On long distances it is compulsory. Since you cannot eat during the swimming portion you need to fill up you energy right on your first kilometers after you've got into your rhythm. On sprint distances it doesn't make any sense to eat at all as it takes at least 30 minutes until your banana or energy bar travels from your stomach into your cells. Here is a neat tip for you if you experience problems on your backside during a cycling training or during races: Simply put some vaseline on all parts of your body that might rub to some extent against each or against parts of your bicycle and clothing. This is also helpful for long distance runs. On the last 2 or 3 kilometers of your triathlon race just slow down a bit and use a smaller gear to relax your muscles and prepare them for the run. It will also help to make your transition from cycling to running more smooth as your pulse won't be so high. Remember to not open your chin strap before you've parked your bicycle.
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