Whether your goal is general fitness, performance or a combination of both, a cycling log is one of the most important tools that you can utilize in your training. A training log allows you to monitor the intensity and volume of your workout regimen, track improvements, and maintain motivation. Adaptations to training occur slowly over time and may not be as readily noticeable without tracking changes. A training log should contain specific information in order to be useful.
Date and time
Always mark your daily training log with a date and time. This allows for a more accurate analysis of data between specific days, weeks, months or years.
Personal information
It is important to record personal information in your training log. You will want to record both body weight and body composition. Recording body weight will not only allow you to track changes for permanent weight loss, but it will also assist monitoring hydration level. Measuring alterations to body weight before and after a workout will allow you to estimate water loss. Body composition is a more accurate way to measure alterations in adipose tissue, but it should only be taken periodically.
First thing in the morning, measure and record resting heart rate. Resting heart rate is a good method for determining recovery from previous training bouts. A resting heart rate that remains above normal over a few days is a good sign you have not adequately recovered between training bouts. A decrease in resting heart rate over a period of time is a good sign of improved cardiovascular fitness.
Monitor sleep to insure that you are receiving eight to ten hours of sleep every night. Also, monitor the quality of sleep. Tossing and turning in bed for ten hours is not equivalent to ten hours of sleep. Inadequate sleep will prevent optimal recovery between training bouts.
Training Session
Describe the training session in detail for later analysis. This section should contain the following information: type of training, distance, time, intensity, and fatigue level. Be as precise as possible when recording information in this section. For measuring intensity, utilize heart rate, power, ratings of perceived exertion, speed or a combination of any of the four. Utilize a 1 to 10 point scale to quantify overall fatigue level for the entire workout. One would indicate an extremely low fatigue level, while 10 would indicate complete exhaustion.
Environmental
Record the environmental conditions experienced on the training course for the day. Describe the temperature, wind, and other weather conditions. This will allow for better comparisons between performances on the same course completed on separate days.
Using a training log
In order for a training log to be useful, information must be recorded accurately for every training session. Inaccurate or incomplete records will make gauging your progress difficult. Record training information into your log immediately after completion of training and before you are sidetracked by other necessities. Recording the information is only the first step in utilizing a training log. The second, and most important step, is analyzing the data to determine if your training regimen is working as it should.
References
- “The Complete Book of Road Cycling and Racing”; Will Peveler Ph.D.; 2009
- “Serious Cycling” Edmund Burke Ph.D.; 2002
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