In cycling, few things compare to that feeling of blowing by an opponent. Three words best describe this feeling: superior physical fitness. For the experienced cyclist, the term "fitness" implies something different than it would to the novice. No matter what level of training, cycling "fitness" can be broken down into health-related components of fitness, such as cardiorespiratory endurance, muscular strength and muscular endurance, as well as skill-related components of fitness such as speed, power and balance. By identifying and modifying the factors that influence these components, your cycling fitness will improve.
Be Specific
A common mistake and less efficient way of improving fitness is just getting out and riding without a planned workout or area of focus for that particular training session. Trianing for criterium racing should not be the same as training for long, stage races. Similarly, a training regimen for mountain-biking events should not be the same for road racing.
The principle of specificity of training is the best approach to building fitness. According to researchers Jack Wilmore and David Costill, the more specific the training to a sport or event, the greater the physiological adaptations and performance improvements seen by the athlete. In trying to apply this principle, a cyclist should consider the most important areas of fitness required to be successful in that event and focus the training on those areas.
Joe Friel, author of "The Triathlete's Training Bible," suggests focusing on weaknesses. If covering long distances was a weakness, the focus should be on developing more cardiorespiratory endurance. If covering long distance was not the problem, but rather covering it at a good pace, focus on drills to help build up speed. In developing cycling fitness, the rider's experience and current level of training should guide his selection of drills.
Have a Plan
Former professional mountain biker and USA Cycling expert coach Lynda Wallenfells says following an individualized plan will bring the best results with the least amount of effort. First, create a general, annual plan, which should include potential events and long- and short-term goals. To avoid "just go as fast as possible" rides, be even more precise by breaking down the annual plan into a weekly plan, with specific workouts on each day of training for that week. Be consistent in sticking to your plan, but don't be afraid to modify workouts as needed.
Hydration and Diet
The advantage of great fitness will have very little significance to the poorly hydrated cyclist. Wilmore and Costill estimate a 6 percent decline in performance with as little as 2 percent dehydration based on weight. Keep a steady flow of fluids before, during and after exercise, even if you don't feel thirsty. A good estimate of how much fluids have been lost can be measured by weighing yourself before and after workouts. The difference in weight indicates water weight lost during the workout and tells you how much you need to replenish.
When it comes to diet, fitness advantages will likewise be lost without the right diet. Eat the right amounts of carbohydrates, fats and proteins to get the most out of your training. Based on a percentage of total calories eaten per day, the Institute of Medicine recommends carbohydrate intake of 45 to 65 percent, fat intake of 20 to 35 percent and protein intake of 10 to 35 percent. Individualizing your diet may take some time and tinkering but will be worth it in the end.
References
- "The Triathlete's Training Bible"; Joe Friel; 2004
- "The Triathlete's Guide to Bike Training"; Linda Wallenfels; 2004
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
- "Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, And Amino Acids"; Food and Nutrition Board, Institute of Medicine, National Academies; 2002
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