Training recommendations
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4 TRAINING RECOMMENDATIONS
Of all sports requiring a major physical effort from the athlete, cycling heads the list. Cycling is
generally seen as the most physically difficult sport in terms of the pressure that heart, lungs
and muscles are subjected to. For those using the Tacx Cycletrainers, the same holds true to a
certain degree, especially since you want to increase the pressures you undergo. An extensive,
annual medical checkup with a professional sports doctor is the first requirement before you
start a new cycling season.
A possible definition of training could be “The systematic application of stimuli to improve
performance”. We have a goal when we train. The goal could be to lose weight, to complete
a particular sporting cycle on the bike or to win a gold medal during a championship race.
The “stimuli” that we apply could consist of riding long distances at a steady pace, or sprinting
short distances. It is important to build up the intensity of the training. As the season progresses,
we ride longer, further or even cycle at altitude (in the mountains). When it comes to real
improvement of performance, variation is the magic word.
Super Compensation
When we train, we cause a disruption in the body. This disruption (of heart, lungs, muscles)
recovers when we rest and improves slightly. We call this principle super compensation. It is not
the training that makes us stronger; it is the rest period that follows. The subsequent training
should take place just before the super compensation curve reaches the zero line (fig. 25). To
raise one's physical fitness to a higher level, it is necessary to train a minimum of three times a
week. Training twice a week is sufficient to retain one's physical fitness. Once a week is not
enough. You can devise your own training schedule or have your coach or trainer do so.
During training with the Basic, it would be
advisable to use a pulse meter.
Examples of Training Programmes
Always do warming-up exercises before you
start training. Five or ten minutes of relaxed
cycling with little resistance and a pedal
frequency of between 90 and 110 revolutions
per minute. During the warming-up period,
you can do some stretching exercises
(even on the bike). End the training with
a cooling-down period of between five and
ten minutes, again followed by some
stretching exercises. Avoiding warming-up
and cooling-down sessions could lead to injuries.
The Tacx Basic is very well equipped for specific training. Befor starting the trainingsprogramm
it would be wise to test your physical health so that you know what power you can apply and
what heartrates you have. Than prepare, e.g. with a trainer/coach, an annual training plan
(year, month and week plan) set for your own goals, levels and possibilities. During the annual
plan you train on the Basic throughout the seasons (so not only with bad weather). Power
training makes you stronger, faster and better. You climb, sprint, work with a powertraining
(see example) and simulate a time trial.
With the Basic it is also possible to do a “Conconi test”, the Astrandtest or the PWC test
(Physical Work Capacity). The last two tests are available on our website. You will be able to
ride them right after you have entered your personal data and you will see the results of the
tests right away.
Training advice and the latest developments at the Tacx homepage: www.tacx.nl.
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