RavensLog

Ok, so now that you’ve been building that stamina base it’s time to start building the next level of our fitness, strength.

After a few weeks of stamina training it’s time to mix the stamina training with strength training. The difference between stamina and strength training? Well, strength training involves a bit of strain but not too much. So, assuming that you ride more than once a week, on your shorter weekday rides you can increase the intensity.

Interval training is one way you can improve your strength. I sometimes increase intensity up the small inclines, either maintain or increase your speed up these little inclines and recover if you need to once you over the top. Do that on a few rides and soon you won’t even notice the inclines.

And remember, recovery is very important… so always make sure that you eat, stretch and rest after every workout.

There’s a lot of debate around how you should train but the truth is, we are all different so one individual’s training program could be totally different to another. But we all want to train without sustaining injury and to do that And improve your fitness you need to follow the 3 stages to fitness.

Think of it like a pyramid and with a broader base your pyramid will be able to support a broader mid-level and that mid-level will support a broader top-level. Make sense?

The first stage of your training should be to build a solid stamina base. To do that you need to spend time in the saddle at a comfortable pace, a pace slow enough (but not too slow) to maintain a conversation without breathing heavy. You also need to be on a gear light enough to maintain a high but comfortable cadence.

• Don’t even think of using your big chain ring.
• Stick to your small chain ring and 17, 19, 21 or 23 at the back.
• Ride more than once a week, short rides on the weekdays with one or two rest days and a long ride on the Sunday.

This will most certainly improve your endurance. After each ride you should feel good and the next day you should feel great. One very important aspect of training that athletes tend to forget is recovery so make sure you recover between rides. The three rules of recovery, refuel, stretch and rest…

I’ll tell you what stage two is all about later in the week…. but for now… get on your bike and ride, safely…

The cycling season officially starts on the 1st of September but with so many cyclists out on the roads you’d think the season started weeks ago. Even though I went cycling on Sunday past, I’m not really one of those pre season cyclist… it’s just too damn cold.

I went cycling on Sunday regardless of the ice cold morning and it turned out to be quite nice. So I guess my training for the double century cycle tour has started with a short 50km ride at a comfortable pace which is a good way to start the season.

The idea is to build a solid stamina base by doing some long slow rides (not too slow). Then I’ll work on strength training and only then, like two weeks before the event I’ll do some power training…

But for now it’s stamina, stamina, stamina and by working on stamina you also improve your strength…