So you finished a hard block of training and you are scheduled for a much needed recovery week. So now what...
For me recovery isn’t just sitting on the coach doing nothing. Here’s my approach!
1. Active Recovery: I prefer low-effort
workouts to total rest to get blood circulating and reduce inflammation so I’m primed for your next ride. For me if I’m on the bike I will do about 100w. This is letting-your-grandmother-beat-you easy. And you don’t have to limit yourself to the bike, this can be an easy walk. The goal other than just getting the blood circulating and reducing inflammation to get in the right mental frame of mind for your next hard ride.
Do you ever wonder why you see the world tour pros on their Trainer spinning after a 6 hour race?
Research found that when cyclists did a 15-minute cooldown spin at 30 percent of their VO2 max after a hard effort, they were able to perform almost as well 24 hours later on an identical strenuous workout....
Ever wonder what it takes to be a team leader for the Tour De France. Let's take a step back, what does it take to be a domestique or team worker at the Tour De France? This is a great article by Andrew Hood.
As a coach, I'm a huge proponent of base miles and at ZBT I've developed a number of tests to help determine how developed your base aerobic system is without spending thousands of dollars in the lab. I assumed that since I was a Cat 1 getting good results that I had a good base fitness, boy was I wrong. The follow article by VeloNews talks more in depth about the importance of base training and how much a successful cat 1 was able to improve by focusing on his base fitness. If you want to take the ZBT Initial Power Assessment to see where your base aerobic fitness is at currently please feel free to contact me.
A recent post by Hunter Allen talks about training with power and how hitting a certain power number when riding indoors can feel completely different than when you are riding outdoors, sometimes as much as 20-30 watts lower. This is a great read and will walk you through how to make the most of training with power both indoors and outdoors.
A recent post by Jim Rutberg of Carmichael Training Systems said this, "Traditional aerobic base training needs to go the way of the dodo. Long, moderate intensity rides are fun and good to incorporate into training, but even if you’re a pro it is a fool’s errand to devote the winter to low-intensity training in the hopes of building a stronger aerobic base. For the rest of us who are time-crunched amateur racers and enthusiasts, traditional base training is a waste of time."
If you are ready to make a change and see some real progress, please reach out to me to find out more about my Zone training program. My program is easy to understand but very challenging to follow, but if you can stick to the program for 8-12 weeks you will see double digit power increases. The Zone training program is great in the off season but equally as powerful to do mid season.
Email or text Scott Barnes for more information on the Zone training program.