2016/7/25 9:43:49
Most recreational cyclists begin on the road. It's a natural transition from the kind of riding you do as a child or the leisurely rides you might do on bike paths.
As recreational riding turns into more competitive cycling and you begin to dig deeper, you'll realize that there many disciplines of the sport—and each have their own challenges.
While all four cycling disciplines involve riding a bike and pushing pedals in a circular motion, they each have different physical and mental demands with their own set of challenges. Transitioning from one to the other won't be easy, but it will make you a stronger cyclist.
The variety you'll get from racing multiple disciplines will keep your training fresh and different and prevent burnout.
Before you get started in a new discipline, it's important to recognize the demands that lie ahead to make the transition a smooth experience. Here are a few key physical and mental challenges you'll need to conquer to race each discipline and one key workout that will help you get started.
More: 10 Workouts Every Cyclist Should Do
Physical Demands:
Mental Demands:
Workout: The 5-minute maximal "blow out" effort-Ride easy for 5 to 10 minutes. Complete 2 sets of 20 minutes at Zone 4 threshold with a 10- to 15-min recovery effort in between intervals.
More: How to Use a Heart Rate Monitor to Find Your Threshold
Physical Demands:
Mental Demands:
Workout: Tempo-burst workouts are essential for race-day success. Ride at Zone 3 tempo for 3 to 5 minutes. Complete 10 bursts of 30 seconds at 125 percent of your functional threshold power (FTP). Repeat for 20 minutes then ride easy for 5 to 10 minutes. Repeat.
More: Calculate Your Training Heart Rate Zones
Physical Demands:
Mental Demands:
Workout: Microbursts of 15 to 30 seconds. The "on" segments should be done at 150-percent FTP followed by 15 to 30 seconds "off" at less than 50 percent FTP. Repeat for 10 minutes, rest for 5 minutes, and repeat.
More: The Basics of Lactate Threshold Interval Training
Physical Demands:
Mental Demands:
Workout: Strength training plays a larger role in track cycling than in any other discipline of cycling. You'll need leg strength to sustain high speeds and maximal power bursts for long periods of time. On the bike strength work such as hill repeats and standing starts should be done a few times per week. Find a stretch of road with multiple stop signs. Practice stopping at each sign with a track stand. When it's your turn to go, sprint all out for the first 20 to 30 meters. Repeat 10 to 15 times.
Many cyclists think that they have to specialize in one discipline of cycling. In reality, most riders would benefit from mixing it up. Each discipline is distinct and the skills and physiological adaptations acquired from each will help you become a better cyclist. Spice up your training and try a new discipline of cycling this offseason.
More: 6 Cycling Drills to Improve Sprinting Speed
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