Training for the Working Cyclist
Season Review
It doesn’t matter if you finished your race season 2 months ago or if you’re just finishing your CX season, it’s important to conduct an end of the season review. Too often, we get stuck in the same winter cycle of: strength, base, aerobic work, anaerobic work and repeat this cycle year after year. We never adapt our training because we are creatures of habit. We like sticking to the same routine year after year. Now’s the time to sit down with some paper, a pencil and/or your coach to review how your season went and determine how to improve for next year. Here are some questions to ask yourself to help you get started:
1. Did I meet my racing goals?
You should start off every year with a list of goals for the upcoming season. Now look at those goals, and see which ones you can check off the list. Analyze why you didn’t achieve the goals that aren’t checked. Were they unrealistic goals? Did you focus on too many goals? Was your training appropriate for your goals? Use this information to help you decide on new goals for the upcoming season.
2. Where did I excel?
This should be an easy one. Were you climbing or sprinting better this season? Did your endurance improve? Were you better at positioning yourself at the end of a race? Remember, bicycle racing isn’t all physical. Were you a good teammate? Were you more confident starting races? Take advantage of these new found strengths and parlay them into next year,
3. What were my weaknesses?
This is probably the most important part in determining your training plan for next year. Ask yourself (or you coach) how you can improve upon those weaknesses, then go out and do it. It’s one thing to say, “I want to improve my 40K TT time” and another to put in the specific training to do it. This is the also time to look at your structural/metabolic weaknesses. Did you cramp during races? Did you find yourself bonking a lot? Look to your diet and weight training program to correct those imbalances.
4. Did my training match what I wanted to accomplish?
As I said earlier, humans are creatures of habit. We like to get into a routine of racing, recovery, and group rides. Look back on your training and ask yourself if your training was structured in a way that allowed you to peak when you wanted to. Did you go through the proper build and recovery phases, or did you follow the same routine week after week?
5. What can I change for next year?
This is really a combination of the previous 4 questions. Start planning your year in advance. Start with long-term goals, and work your way backward. Start planning out family vacations and other events and work your schedule around them (or them around your schedule). Start looking for a coach and organize the next 3-4 weeks of your training.
Adam Switters is a former professional cyclist and currently races for Team Mike’s Bikes p/b Incase. He is a USA Cycling Certified Coach is the owner of Switters Coaching. You can check him out at his website http://www.SwittersCoaching.com/. Feel free to comment if you have any ideas for workout or questions.
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