Training

Within this section of the site we have placed various tools, presentations and academic papers you can use to enhance your training methods whether for racing, keeping fit or just because you like a bit of pain!

Thankyou to Club Coaches Dr Gordon Wright, Dave Johnson for the content.

For our Training Blog containing up to the minute weekly training advice & tips click here

Title & Download	Description
FATIGUE & RECOVERY fatigue & recovery1.pdf fatigue & recovery2.pdf	Wycombe’s coach Dr Gordon Wright was giving a special lecture on ‘Fatigue & Recovery’ at the British Coaches Conference, held at the Motor Museum in Coventry.
RECOVERY & OVER-TRAINING Methods to Aid Recovery from Training and Racing	In the 2006 Tour de France, Floyd Landis lost 10 minutes on Stage 16 but managed to recover enough for the next stage, 17. This presentation by Dr Gordon Wright, Senior ABCC Coach was given at the High Wycombe CC Club Room 26thJuly 2006. It explains techniques and methods to aid and monitor recovery from hard training and racing. Note carefully: The material presented in these notes is copyright July 2006 and must not be used in any form whatsoever without the permission of the author ggwright@tiscali.co.uk
Training Planning Training Planning	A look at the principles and practise of a structured approach to planning a whole race season.
TRAINING DIARY Training Diary Training Diary with Examples	A very useful, if not mandatory, tool to organise your training. Without getting your training plan down on paper you will be kidding yourself if you think you are training properly. At least you should note down what you want to do and what you did achieve. However, the first and most important thing to write down is your goals. Without deciding on what you want to achieve this season you wont know how to train for it.
WINTER TURBO SESSIONSEndurance Endurance – Strength Steps Endurance – just sitting there Endurance – Big Pyramid Endurance – Long Pyramids Power Endurance Transition Spring On – 3 Off Lactate Threshold TTT Wright Stuff	These are some Club Turbo Sessions that provide part of our winter training regime. These have been created by David Johnson and are an example of the turbo sessions that form part of the Wednesday evenings at the clubhouse.
WINTER TRAINING Winter Training	SOME PRACTICAL ADVICE BY Club President DR. GORDON WRIGHT. copyright 2001. Main purposes of Winter Training. A time to recover and recuperate from the racing season A time to improve some weaknesses in your fitness profile A time to improve the ‘on the bike’ aerobic power base: this is the all important sustainable aerobic power.
SECRET WEAPON Beginners circuits Speed 5x5x5 Speed Speed Flow	Winter training for everyone to look at and adapt to create their own schedule. If you put together a schedule based on this spreadsheet, then bear a few ‘rules’ in mind: Delete sessions on days you can’t do. Move things around you may want to start with 3 weeks of E0, for instance. Notice the 3 steps forward, 1 step back concept. This is important, as you MUST give yourself recovery time. E0, E1, E2, E3, E1, E2, E3, E4 etc to give a ‘saw-tooth’ graph. If you have to miss a session on your schedule, it is best to just let it go. Trying to fit missed sessions back into a schedule just causes stress and increasing unwanted fatigue. If you’re regularly missing sessions, then you’ve probably been over-optimistic with your scheduling! Save the whole lot from the website as a special training file on your computer, and then fiddle about with it. Print a copy, if you’d like, and show it to me for an overview of whether it looks like it’ll work for you. Enjoy, and good luck!
Heart Rates as a % of MHR Heart Rates Table	Heart rates as a percentage of Maximum Heart Rate If you don’t know your max then see Gordon about doing a max heart ratetest. A rough alternative is obtained by subtracting your age from 220 but this isn’t always accurate, for example my MHR is 192 but 220 minus my age (35) = 185 so it’s better to see Gordon.
High Intensity Hill Intervals Hill Intervals	A proven and practical approach to improving specific cycling strength and explosive power using short repetitive hill efforts.
Endurance Training Strategies Endurance Training	This published paper summarises the results of ten years of research into the preferred training strategies of elite and professional athletes, from cycling, running, swimming and cross country skiing. The results have major implications for structuring training for all serious competitive cyclists.
Academic Papers
Cadence Linear increase in optimal pedal rate with increased power output in cycle ergometry In Professional Road Cyclists, Low Pedaling Cadences Are Less Efficient	Two articles on cadence and efficiency. Useful for all cyclists.