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We know that things have been different lately, and that no matter what level you ride at, your training plans and event preparation have almost certainly had to be amended. Many cyclists are now turning to indoor and virtual rides. A couple of weeks a go we launched a brand new partnership with SPOK’D, the flexible, online coaching app, that will help you stay active at home, and take your future event preparation to the next level. We recently caught up with the founder of SPOK’D, and former professional cyclist, Richard Lang to discuss how the COVID-19 outbreak has brought a change in goals for many cyclists, and to get his advice on the best ways to keep on top of your training in these unprecedented times. So, over to you Richard….
BRAND NEW Partnership with SPOK’D
Click on the video above for a further insight into SPOK’D.
You may have been training hard over the winter, in preparation for a big summer event. You may have had a training camp planned, or been thinking about what you want to target as the weather improves. Now these goals that you had planned have changed, due to things that are out of your control. It’s no problem at all. You adapt.
How do you refocus? How do you set a new perspective to help with motivation, fitness, and general health? Well, every cloud has a silver lining, as they say, and this is no different.
Things you can explore are –
Cycling can be broken down into a number of elements; endurance, power, sprinting, threshold etc. Pick an element you want to work on. It may be something you enjoy, or it could be a weakness. The beauty of focusing on an element is that it creates a goal, and can help you form a plan. Every plan in SPOK’D is aligned with an element for example, crit racing = power and sprinting, or mountainous plan = threshold and endurance.
Now, with this element, it creates a benchmark, against which you can measure progression. A benchmark could be a max cadence at a certain gear, or a power over a duration. Measuring your progress will provide confidence that your training is targeting the right area.
Given the uncertainty at present, dial down your number of hours you train. This will do a couple of things; it will mentally recharge the batteries, and delay your peak form for when you need it. If you want to dial down your volume, what efforts do you remove? The general rule of thumb is if volume decreases, you increase your intensity. Not 100% sure? This is where can SPOK’D can help you. It adapts to fit with your lifestyle. You can adjust your availability anytime during the week.
Now could be a good time to try different nutrition products, pre/ during/ post your training. Make note of how your body adapts and feels. You could try different amounts of carbs you consume during a Zwift race, or see how caffeine can impact your intense sessions.
You may have a few more hours in your day, and this presents itself an opportunity to work on your stretching and posture. When you start, look for exercises and stretches that are focused on improving your posture and core. Sitting on a bike and working behind a desk are not ideal. Be sure to keep moving throughout the day, and at regular intervals.
This time of uncertainty is the same for everyone, but it will pass. It won’t be long before you’re back out setting your PBs!
Have you thought about how you could train smarter?
SPOK’D keeps things super simple and gives you control around your training. Each plan is personalized and adapts to your lifestyle. Train with flexible structure at only a fraction of the cost of a cycling coach. You can get started here and see if you notice a difference
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