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Description |
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| 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.
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| RECOVERY & OVER-TRAININGMethods 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
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| 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.
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| YEAR TRAINING DIARY |
As above but spanning the whole year so you can see what to do and when.
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| 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….
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| 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
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| 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!”
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| 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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