Tools of the trade

I’ve learned from training this winter for cycling that each method of training has it’s good and bad points. Each method usually is best at targeting one particular thing best. So it makes sense to identify your strengths and weaknesses as a rider and use the “tools of the trade” in the most effective way possible to target the specific weaknesses you’re trying to improve and strengths you’re trying to make stronger.

Before I say anything else, let me say that there is no substitute for riding a real bike to get better at riding a real bike, cross training is great and can help you a lot, but I think it’s the 80/20 rule. 80% of your training should be done on the bike whenever possible, now keep in mind this can change depending on what your weaknesses are and what you want to improve, but in general I would say that you should never let using off bike methods of training distract you so much that you’re not putting much quality miles, or your not riding a real bike outside in real conditions. Cross training means cross training, not primary training. Of course if you’re using periodization in your training your time and intensity on the bike will vary, also depending on what your trying to improve.

There are a lot of different methods of training like

1. Running- This can be a nice compliment to cycling as it works other muscles in your legs and hip, back and core and upper body then cycling. Some cyclists like running to help improve cardio.  It’s easier to get your heart rate up and keep it up when running on a flat road then cycling, it’s hard to “coast” when your running at 8mph, the ground doesn’t stop going by underneath you lol :-}
2. Stretching- many cyclists don’t stretch, so as crazy as it sounds I include stretching as cross training and find it helps me recover faster and feel more comfortable on the bike and running.
3. Strength training on the bike- I think strength training on the bike is really good to do, and is very specific, and is great for muscular endurance MS. It’s not really accurate to call it “strength” training as it’s impossible to really do strength training on a bike. Your chain would snap and cranks break if you really had enough resistance to be building “strength” on the bike.
4. Strength training in the gym- The gym with heavy weights is where you train muscular strength. The goals is to get as strong as possible without putting much if any weight on, you might even lose weight as a couple pounds of muscle can really burn up fat even when you’re resting. Plus lifting weights really boosts your metabolism and helps burn calories too, esp. in combination with doing cardio. It’s easy to train muscular strength with doing heavy squats and leg presses, these two exercises rule supreme.  The key though is transfer the strength into power and strength on the bike. So you’ll need time to convert that new found leg strength into muscular endurance and power endurance, but if everything goes right, you should be spinning a bigger gear then every once you  go through a successful periodization cycle of Adaptation, Hypertrophy, Strength, muscular endurance and power training.

   You can also use the gym to train hypertrophy and muscular endurance as well. One legged exercises are good etc.  Shorter muscular endurance can also be training in the gym, but you want to try to do a lot of muscular endurance training on the bike esp. for longer duration efforts. You may find doing 30 seconds of repetitions in the gym with a light weight is good for short term power type endurance, and longer hard muscular efforts are better trained on the bike with over gearing on flats and up hills.

5. Tempo riding- Tempo riding is great to build up miles and improve general fitness.
6. Endurance riding Long slow distance LSD- I’m not a big fan of this, unless you have issues with being able to hang in on longer rides.
7. Intervals- Intervals are probably the #1 training tool people use to go faster longer on a bike.
8. Time trials- Can be seen as one long interval, great for pushing the envelope and getting your body use to taking long hard pulls.
9. Group riding- The irradiate nature of races and their efforts are best simulated by outdoor riding in a group. Be careful to not do them too often at your limit as you’ll easily get over-trained.
10. Sprints- Often neglected, but a powerful skill to develop as a road racing competitor.
11. Power starts- Great for catching people if they try to jump and ride away from you, the ability to catch up easily to each attack and not let them drop you is a very valuable tool.
12. Indoor rollers- This is really good for helping develop a smooth efficient pedal stroke, but I believe so it riding outside from lots of miles.
13. Indoor stationary bike, with a real bike- The realistic position of a real bike on an indoor trainer I believe is superior to riding on any other kind of stationary bike.
14. Stationary expresso bike
15. Spinning type flywheel stationary bike.
16. and more…

What different tools of the trade do use and why? What benifts do you find that a particular training methods has helped you improve or not improve?