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| About site: http://www.training4cyclists.com |
Title: Cycling/Personal Pages - Cycling Training Tips Advice about cycling training for beginners and experienced riders.
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Monash_Power_Tug_of_War_Club Dedicated to the popular club in the Australian, email based Tug of War League. You send in orders for your team and receive results. The team with the most heave-ho's wins.
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| Huskis About the Hertfordshire University Ski and Snowboard Club, what they do, where they go, and links, including the Huskis race series information site.
| United_Kingdom_Pony_Club_Website Established in 1928 organises activities for and educates young people who love ponies and riding. Find information on Branches, rules, competitions, activities tests and training.
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Cycling Training Tips - Training4cyclists.com #social-notice{margin-top:20px; margin-bottom:20px;}#social-response h2{margin-top:10px; margin-bottom:15px;}#social-response{margin-top:30px; margin-bottom:30px;}.social-background{padding:10px; border:1px solid #999; background:#F0FFFF;}.social-reply{margin-bottom:15px;}.social-title{margin-bottom:2px;}.social-excerpt{}Training4cyclists.comCycling Training Tips
Is a Heart Rate Monitor w/ Cadence Helpful in Sprint Training?
Kscheid asked me the following question: “I am interested in knowing a bit more about monitors. I have a heart monitor, which I like using, but I know that there are other monitors out there, say for cadence and/or power output. I am not a racer, so I am not sure I would really need the power meter. However, I do want to improve my sprinting ability. Would a monitor that shows cadence be enough to help with gauging and measuring improvement?”If I was asked to do some serious improvements on sprint skills, I would never recommend an upgrade from a heart rate monitor to a heart rate monitor with cadence.Knowing your cadence as a sprinter might be useful, e.g. in post-race analysis of gear choice and cadence in the final sprint and other crucial moments. Before you start to analyse your performance in previous races, I think it is much more beneficial to work on your sprint power through training. That means different sorts of power sprints, high speed sprints and tactical sprints. That will make for sure make you a better sprinter.Power meter can track progress in sprint performanceA power meter is the only tool worth considering if you want to track your progress. Spending time on analysis of maximum cadence is inaccurate and waste of time as a measurement of sprinting power. If you are not the lucky owner of a Power Tap or SRM Crank, the only way to track gains in sprinting skills will be on the result list. In most situations this is a cheap and really nice indicator of progress. On the opposite, what is a gain in maximum sprint watts worth if you can’t convert that to better results?Sprinters can benefit in several ways from power metersWhen the above is said, there are a lot of other good reasons why sprinters should use a power meter. If you are a road sprinter, you will need a large aerobic engine which can be trained more precise with a power meter. High sprinting power simply isn’t enough on the roads, you will need well trained aerobic system, like it or not.Track sprinters who has 200m as their primary discipline don’t need the same amount of aerobic endurance training, but they will need to do anaerobic endurance intervals where a power meter is the logical way to pace intensity (heart rate monitors are worthless for these kind of intervals). If you would like me to answer a question from you, please fill in the form on this site.November 17th, 2008 | Posted in Heart Rate Monitor, Reader Questions | 2 Comments
Got Cycling Training Questions? Ask Away!
Every week readers send me questions via e-mail, which I answer individually. I believe that most of these questions have interest for a wider audience than just one single person. Thus, I would like to post some of these reader questions in a weekly post for a beginning. I’m gonna answer specific reader questions every friday from now on, if you have questions on your mind, feel free to use the form below.First blog post with questions and answers will be on the 21st of November. Reader Questions to Training4cyclists.com Your Name(required) Email(valid email required) Website Question(required) cforms contact form by delicious:daysNovember 13th, 2008 | Posted in Reader Questions | No Comments
Dehydration Shortens Time to Onset of Muscle Cramps
Exercise-induced muscle cramps are common among cyclists in the end of hard races. Some riders seem to have more frequent episodes of muscle cramps than others, but most cyclists have experienced the phenomena. Your performance will be lowered if you have leg cramps, so there is good reason to learn how to avoid such. It is often written that hydration with water and different electrolytes may protect riders from muscle cramps, since dehydration and electrolyte imbalance is very close related to these involuntary, painful muscle contractions.One of the potential risks is exercising in hot environment because of dehydration and massive loss of sodium, potassium, magnesium and other electrolytes.When water loss is recovered with plain water, there will be a net loss of electrolytes. In old days hard working people who worked in mines died because of an excessive water intake that diluted the concentration of electrolytes. This was called ‘Miner’s Cramp’.Carbohydrates, sodium and water does not protact you from muscle crampsScientists from the University of North Carolina have published an article in Journal of athletic training, June 2005: Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps.In this study 13 men with a history of exercise-induced muscle cramps performed two tests that were made to provoke muscle cramps in the calves. One test was done with supplementation of water, carbohydrates and sodium, while the other test was done without any supplementation. The findings were that 9 people developed muscle cramps in the hydration/supplementation trial and 7 people did in the dehydration trial.But carbohydrates, sodium and water may prolong the onset of cramps These findings do not indicate that hydration and supplementation with carbohydrates and electrolytes protect against muscle cramps. It tells us that there are other factors implicated in development of exercise-induced muscle cramps. However, in the hydration/supplementation trial, the time to onset of muscle cramps were prolonged (36.8 minutes completed before onset, compared to only 14.6 minutes in the dehydration trial.)In my opinion, the study should have included a trial with plain water only. This should be done to see if it was the water or the supplementation that prolonged the time to onset of muscle cramps.November 13th, 2008 | Posted in Physiology, Research | No Comments
How Decisions Can Make You a Winning Cyclist
 In the last couple of weeks I have asked the readers here on Training4cyclists.com to answer a couple of questions (here, here and here) that didn’t have a definitive answer. These questions are just some of the questions you should ask yourself at least once in while. I believe it is important to take a decision and more importantly believe in that decision when it is taken.Winners are winners because of their decisionsWhen you enter a road cycling race you will have to make decisions over and over again. You will probably make some good and bad decisions. Winners make mainly clever decisions. Though, I would rather say that it seems like winners always make clever decisions. The ability to make a hard decision and stick to it is a skill that characterise winners. They have the confidence because they know that hard decisions are a part of road cycling and know that there are two outcomes: Winning or losing.Riders dream about victoriesI guess most serious riders dreams of victories, but the fact is that most riders never win and a very few riders win quite many cycling races throughout a season. If you race 10, 20 or maybe even more races per season and never wins, you lose confidence to take the right decisions at the crucial moments or more importantly the confidence to stick to the decision you make.You probably know the feeling of launching an attack and when you are 75m ahead of the bunch starts to speculate whether that was a little too early. These speculations will not make you a winner, because when you have launched your attack there are actually only two outcomes and you shall keep your focus on only one of them: Victory.Winners take decisions and stick to themI believe that decisions make you a better cyclist. You will make both good and bad decisions, but the decision in itself is not the only winning move. It is the confidence to take a decision that is the winning move. That skill separates winners from ordinary riders. That is how decisions can make you a winning cyclist.Anyways, what was your best/worst decision in a road cycling race this season?November 9th, 2008 | Posted in Cycling Training | 2 Comments
Buying Road Pedals? Consider Weights and Prices!
Road pedals are not just road pedals, they add grams to the overall bike weight and thus play a role for your overall performance. You might have read about my little experiment to find out how much does extra weight cost on Alpe d’Huez which shows that even small weight savings makes a difference. Thus, it is worth considering bike components’ weights when you spend money next time.Choosing new road pedals is not always an easy job. There are several things to consider and two major concerns are prices and weights. There are actually some quite significant savings for your wallet and bike weight if you look at the scheme below:Professional Road PedalsWeightPriceShimano PD-7810 Dura-Ace 348g$259.95Speedplay Zero Titanium 234/282g*$304.95Look Keo Carbon Titanium 2008 260g$389.99Look Keo HM Ti Pedal - Carbon 270g$429.97Semi-Professional Road PedalsWeightPriceShimano Ultegra SL PD-6620-G SPD SL 387g$94.99Look Keo Sprint 2008 320g$129.99Look 3.1 Road Pedal 420g$149.99Speedplay Zero Stainless 276/324g*$165.95Beginner Road PedalsWeightPriceLook Keo Easy 370g$68.95Shimano 105 PD-5610 SPD SL 392g$69.99Speedplay Light Action Road Cro-Mo 286/334g*$114.99All listed weights are Total weight (Pedals incl. cleats).*) Speedplay has two different cleats with 3 or 4 hole system. 3-hole Cleats weighs 118g, 4-hole cleats weighs 70g (just like the cleats from Shimano and Look).November 3rd, 2008 | Posted in Equipment | 4 Comments
Next Week: Free Winter Bike Training Program
I’m planning to present a free winter bike training program next week. I hope you will welcome this training program and achieve great results with it as it is, customize it to fit your specific needs even better or simply use it as an inspiration to your already made winter training plan. I have received several emails asking for personal training, but I simply don’t have the time to spend time on individual training programs. Instead I hope that a free winter training program can help a lot of cyclists to reach their physical potentials next season.Before I hit the publish button, please let me know what could make you a possible user of this free training program. Hint: Now you have the time manipulate me to develop a training program that suits you…  October 30th, 2008 | Posted in Cycling Training | 18 Comments
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Training4cyclists.comAboutMake this blog better!Subscribe via RSS
What is RSS? Popular PostsIntroduction to Power Meter TrainingPower meters like SRM, Ergomo and Powertap are very useful if you want to optimize your training and start getting better results.Basic principles for cycling trainingIntroduction to the basic principles used in my cycling training programs.Introduction to heart rate monitor trainingHeart rate monitors are everywhere, but do you use the watch as a gadget or as a solid training partner? Learn how to optimize your training with a heart rate monitor.How To Achieve Better Results with SpinningQuick tips that will make your results from spinning lessons much better.Copyright © Training4cyclists.comProSense theme created by Dosh Dosh and The Wrong Advices.
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