| Title |
Description |
Download |
| FATIGUE & RECOVERY |
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,
eventual winner (possibly!) 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 26th July
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 DIARY |
An 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.
|
|
| YEAR TRAINING DIARY |
As above but
spanning the whole year so you can see what to do and when.
|
|
|
WINTER TURBO SESSIONS
! NEW ! |
These are some Club Turbo Sessions that provide part of our winter training
regime. These have been created by Club
Coach, David 'Mad Eye Moody' Johnson and are an example of the
turbo sessions that form part of the Wednesday
evenings at the clubhouse.
Between now and Christmas the Wednesday evenings
will concentrate on core body fitness using
circuit training techniques. |
Print off these spreadsheets and stick them
on the wall in front of your nose whilst riding
that turbo....
|
| 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 |
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:
1. Delete sessions on days you can't do. Move
things around - you may want to start with 3 weeks of E0, for instance.
2. 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.
3. 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!
4. 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.
5. Enjoy, and good luck!"
|
|
| Heart Rates as a %
of MHR |
Heart
rates as a percentage of Maximum Heart Rate
If
you don’t know your max then see Dave Johnson about doing a max
heart rate test. 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 - my age (35) = 185 so it's better to
see Dave.
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