How to Train for Competitive Cycling

Drop the hammer and crank!

Training for competitive cycling can involve some specific types of races that can be matched to the rider's natural abilities, developed skill and endurance, or interest. There are three basic forms of competitive road cycling: 1) road racing, 2) criterium racing and 3) time trial racing. The first is what most cyclists are familiar with. Road racing, whether it's a day long or multi-day stage race involves a group of riders out on a road race over a specified distance. There is a single start time for all the racers. Criterium racing is basically NASCAR on bicycles. There is a closed course which is shorter and many times the course is close to a mile. The racers start at the same time and hammer through a specific time period such as 30 minutes. The number of laps doesn't matter until the specified time is reached where the riders are notified (a bell or horn) that there are two more laps to go. This is a fast an furious race where many times spectators can see the entire course. Time trial races are similar to road races in that they are over a specified road course and usually shorter than a typical stage of a multi-stage race. The start is what is different in this type of race. The racers are started at separate times, usually a minute apart. Choose the race that's right for you and begin your training today!

Things You'll Need

• Race type specific bicycle
• Time to train
• USA Cycling license
• Heart rate monitor

Instructions

1. 

   You will need a USA Cycling license regardless of the type of race you are interested in. Some races allow for the purchase of a day license, but over time the cost of those will be greater than getting a yearly license. Your classification will depend on the number of races and you results. Riders with no experience are Category 5 or "Cat 5" racers. Category 1 is the highest level amateur license.

2. Training for competitive cycling is not just about having the strongest legs in the race. Being race fit is a combination of your legs (obviously), your core, your endurance, and nutrition.

3. Strengthening your core is often one of the areas cyclists don't think about. This area is the area from your shoulders to your waist. Just as with back problems, strengthening your core will help with your back's ability to stay in a more aerodynamic position. A stronger core also helps with breathing, balance on the bike and endurance.

4. The lungs and heart combine to be the system that delivers oxygen to our muscles so they can perform. Speed training or interval training are excellent ways to boost the capacity of both systems, but excessive speed training can actually hurt you through over training. The first step is to find your max heart rate. Is is achieved by taking your bike and you to your anaerobic state and capturing your heart rate. Anaerobic is where talking while exercising is impossible and your working as hard as you can to breathe while exercising. Some one with a resting heart rate of 80 to 90 beats per minute, might have a max heart rate of 170 or so. Elite athletes train a majority of their time in the 50-80% of max range. For a cyclist riding at slower than max speed for longer distances facilitates greater oxygen movement through the body and meaning that you can go faster and further as it promotes more oxygen delivery capacity to the muscles. Eventually you will go further as well as faster. Just don't burn up and over train.

5. Nutrition is fuel in the tank and involves how you fuel before, during and after your rides. Professional cyclists have extremely large amounts of calories the night before of the night of a multi-stage race. A Tour de France rider will burn around 9000 calories in a stage. That's a tremendous amount of fuel to replace. The night before a pasta rich meal with a grilled and not fried protein, like salmon or tuna is good. Hydration the day and night before is critical drinking as much as two gallons of fluids the day before is a good idea. losses in weight from dehydration can directly impact performance. The day of the race, have complex carbs and protein-oatmeal and an omelet as an example. Just prior to starting, an energy and more fluids are a good idea. On the bike, gels, energy bars, and other portable nutrition is a good idea. Make sure you take and keep plenty of fluids with you too. Never leave a feed zone empty. After the race don't forget to refill the tank as you stretch and after. Liquid drinks with carbs and a small amount of proteins are a good idea. After a short time, refuel more with fruits, vegetables, and lean protein. Then begin the process all over again if your racing the next day.

Tips & Warnings

• Decide what type of race you are interested in.

• Make sure you have the right equipment and as light a bicycle as possible.

• Apply for your USA Cycling license.

• Set goals, but be realistic.

• Learn your max heart rate and train within 50-80% of that a vast majority of the time.

• Fuel your training with nutrition before, during and after your race.

• Local bike shops, nutrition and supplement shops will be able to help you chose the right on the bike fuel.

• *Over training will hurt rather than help you.

• * Lack of nutrition or the right nutrition will hurt performance and you will run out of gas or energy.

Resources

• USA Cycling