Training Methodology

It is accepted by some that our body has three engines.

Aerobic (easy to moderate rides)
Aerobic/Anaerobic (lactate threshold system or race pace)
Anaerobic (maximal effort to sprinting)

Each of this engines must be improved for you to improve dramatically. In a same analogy, three tall cups will make a taller stack up than any other stack up where any of the three glasses is shorter.

It must be remembered also that each engine (we will just call them as systems) has a limited amount of improvement that can be done.

So its impossible for someone training only for a year to become Pro level. Maybe one can become pro because the level of cycling in his/her location is low compared to international standards.

Moreover, if one would train one system for the whole year then improvement will not be dramatic, unnoticeable or none at all.

to be continued...

please do... keep it comin'

i trangko mo!! :twisted:

How long should you train one system?

1. aerobic

3-6 months depending on the duration of the event.

It is really advised to go for disciplined aerobic pace. You really have to sacrifice not racing feet for a few months.

You need the cardiac drift principle to know when to stop. If your racing a 3hour event then your period of testing should be at least 180 minutes.

Ride on a steady aerobic pace.
Your ave HR on the first and last 90 minutes should be within +/-5% drift to know if you have to stop aerobic base training.

2. lactic (aero/ana)

not less than 6 weeks
not more than 8 weeks

WOrkout is intervals just below, at and just above the threshold (Vo2 max).


3. anaerobic

2-3 weeks can reap the utmost potential.
Will die down after a few weeks of no use.
So this is done a few weeks b4 the race.

workout: SPRINT SPRINT SPRINT!!!
Include VO2 max training also

can pls expound more on the cardiac rift principle? :suspect:

nose bleed nako eh...