MyPlan Version 1.0 is launched!
It cost us a small fortune but it's been well worth it. MyPlan has been developed by us at Cadence Cycling Performance Centre and provides a day-by-day training calendar of your Cadence sessions PLUS, quality structured sessions for training on your bike.
MyPlan answers the question we are asked all the time - 'What do I do on the days outside of Cadence?'
MyPlan is customised to your available training hours as well as the training period you are in. Right now, training is structured for Base but as ever, we are approaching this a little differently with lower volume but higher quality to maximise rider performance, recovery, and use of training hours.
Record important metrics such as resting heart rate, sleep quality, nutrition quality, etc... and see at glance what factors are having an effect (positive or negative) on your performance.
View all your performance reports within MyPlan for easy access to your performance tested training zones for both power and heart rate.
MyPlan, as well as other innovative services, will continue developing in order to improve our offering, YOUR EXPERIENCE and YOUR PERFORMANCE... |
Optimising the quality of longer rides for building Aerobic Endurance...
The biggest challenge during this base training period is getting the intensity right on long rides. Even during a solo ride, cyclists have a difficult time 'zoning' in on the correct intensity.
Turn what you usually do on it's head:
Using perceived exertion, it should feel easy up hill (because you usually hammer it), moderate on the flat and hard downhill (because you usually do nothing). Use a combination of perceived exertion and heart rate to remain at the correct intensity - or ride with a power meter!
It should feel like you are ALWAYS pedaling. Your body prefers to be on the gas and off the gas so this is the opposite of what it wants and is used to. To build your engine, the load needs to be continuous and consistent. This is NOT low intensity, 2-3 hours of this and you feel ready to go home.
When you hammer up hill and go anaerobic, you're not doing a base ride / building aerobic endurance. When you are forced to recover downhill or simply tap off, you're not doing a base ride either, despite what your intentions were when you sat on the bike.
As Charles Howe put it, 'It's an aerobic sport, damn it!', and this is prime aerobic endurance season.
Do short 'bursts' year round...
This will seem counter-intuitive but short sub-maximal sprints of around 10 seconds
should be done now and year round. Separate each 'sprint' by 15-30min through your ride.
These bursts are too short to build any significant lactate and hydrogen, so won't interfere with your base training volume and quality.
What these efforts will do is increase speed of muscle contraction and therefore release of energy as well as neural recruitment of muscle/activate more muscle. One simple way to up the quality of your base training! |
20th/21st February 2012 for 12-weeks - leading right up to Sani2C:
A large percentage of cylists training at Cadence now have their eyes set on Sani2C in May 2012. The February to May training block will include access to MyPlan with a build and peak program designed around your available training hours!
BOOKINGS ARE OPEN AND WE WILL GIVE PREFERENCE, UNTIL THE END OF THIS YEAR, TO RIDERS CURRENTLY DOING THE BASE PROGRAM. PLEEEAASE MAKE YOUR PROVISIONAL BOOKING NOW IN CASE YOUR PREFERRED TRAINING TIME SELLS OUT.
12-Week Build & Peak Training Time Slots - Hillcrest
Mon/Wed 5a.m. - 20 February (Program finish week before Sani2C 2012)
Mon/Wed 6a.m. - 20 February
Mon/Wed 8a.m. - 20 February
Mon/Wed 5p.m. - 20 February
Tues/Thur 5a.m. - 21 February
Tues/Thur 6a.m. - 21 February
Tues/Thur 5p.m. -21 February
Tues/Thur 6p.m. - 21 February
12-Week Build & Peak Training Time Slots - Durban North
Mon/Wed 5a.m. - 20 February
Mon/Wed 6a.m. - 20 February
Mon/Wed 5:30p.m. - 20 February (subject to 30min time change if over-booked)
Tues/Thur 5a.m. - 21 February
Tues/Thur 8:15a.m. - 21 February
Tues/Thur 6a.m. - 21 February
Tues/Thur 5:30p.m. - 21 February (subject to 30min time change if over-booked)
E-mail us to book your space: info@cadencecycling.co.za or call 031 7652611 |
