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Training Fundamentals
Training fundamentals form the foundation for successful cyclists at all performance levels. Whether beginner or professional – those who understand and consistently apply the scientific principles of training can systematically improve their performance while avoiding overtraining.
Basic Training Principles
Supercompensation
The principle of supercompensation is the basis of every effective training. After a training stimulus, performance level initially decreases (fatigue), then rises through regeneration beyond the initial level (supercompensation), and without another training stimulus falls back to the original level.
Optimal Training Time:
- Too early: Not fully recovered, risk of overtraining
- Optimal: During supercompensation phase, maximum training effect
- Too late: Performance level has already decreased
Training Principles
- Principle of progressive overload - Gradual increase in volume and intensity
- Principle of variation - Variation in training stimuli prevents stagnation
- Principle of continuity - Regular training is crucial for progress
- Principle of individuality - Each athlete needs adapted training load
- Principle of specificity - Training must be aligned with target discipline
Training Intensity and BPM Zones
Correct training intensity is crucial for training success. Modern training control works with various intensity zones based on heart rate, watts, or Lactate accumulation values.
The Five Heart Rate Zones
Determining Training Zones
Determining Maximum Heart Rate:
- Performance diagnostics (most accurate method)
- Field test: 5-minute maximum test on a hill
- Rule of thumb: 220 minus age (very inaccurate)
The rule of thumb 220 minus age is very inaccurate and can lead to deviations of up to 20 beats. Performance diagnostics provide precise values.
Training Planning and Macrocycles
Successful cyclists work with structured training planning throughout the year. Periodization divides the training year into different phases with different objectives.
Classical Periodization
Training Volume per Week
Weekly Training Structure
Example Week for Ambitious Amateurs:
- Monday: Rest day or easy recovery ride (60 min, Zone 1)
- Tuesday: Base training (90 min, Zone 2)
- Wednesday: High-intensity intervals (75 min with 5x5 min in Zone 4)
- Thursday: Rest day or strength training
- Friday: Base training (90 min, Zone 2)
- Saturday: Long ride (180-240 min, Zone 2-3)
- Sunday: Easy recovery (60-90 min, Zone 1-2)
Training Types in Detail
Aerobic Endurance Training
Aerobic endurance training (AE) forms the basis for all other training forms and should make up 70-80% of total volume.
Benefits of AE Training:
- Improved fat burning
- Economization of the cardiovascular system
- Increased muscle capillarization
- Strengthening of the immune system
- Optimal recovery
Important: Many amateur cyclists train too intensively. 80% of training should take place in the easy aerobic zone (Zone 1-2).
Interval Training
Interval training alternates between high-intensity load phases and recovery phases. It is highly effective but also demanding.
Classic Interval Forms:
Tempo Rides
Tempo rides are performed in the anaerobic threshold zone (Zone 3-4). They are particularly effective for improving race performance.
Tempo Ride Variants:
- 2x20 minutes with 10 minutes recovery
- 3x15 minutes with 5 minutes recovery
- 1x40-60 minutes continuous
Recovery and Regeneration
Recovery is just as important as training itself. Without sufficient recovery, no performance improvement occurs.
Recovery Measures
- ✓ 7-9 hours of sleep per night
- ✓ Active recovery through easy rides
- ✓ Adequate protein intake (1.6-2.2g per kg body weight)
- ✓ Carbohydrate replenishment after intense sessions
- ✓ Massage and fascia training
- ✓ Stretching and mobility
- ✓ Adequate fluid intake (3-4 liters daily)
- ✓ Regular training breaks (reduced week every 3-4 weeks)
Signs of Overtraining
Watch for Warning Signs:
- Persistently elevated resting heart rate (5-10 beats above normal)
- Poor sleep quality
- Irritability and loss of motivation
- Increased susceptibility to infections
- Performance decline despite training
- Heavy legs and persistent fatigue
If signs of overtraining appear, immediately reduce training volume and take several rest days. When in doubt, seek medical advice.
Strength Training for Cyclists
Strength training optimally complements cycling training and prevents muscular imbalances. Especially in the preparation phase, strength training should be planned 1-2x per week.
Important Strength Exercises
Lower Body:
- Squats (classic and single-leg)
- Lunges
- Deadlifts
- Leg press
- Calf raises
Core and Stabilization:
- Planks (forearm support)
- Side plank
- Back extensions
- Crunches
- Bird-dog
Upper Body:
- Push-ups
- Pull-ups
- Rows
- Shoulder press
Tip: During competition phase, perform strength training only as maintenance training 1x per week to avoid affecting recovery capacity.
Training Control and Metrics
Modern training control uses objective metrics to optimize training load.
Functional Threshold Power (FTP)
FTP is the highest power a cyclist can maintain for one hour. It serves as a reference value for training control.
FTP Test Procedure:
- 20 minutes warm-up with increasing intensity
- 5 minutes maximum effort
- 10 minutes easy spin
- 20 minutes FTP test (maximum average power)
- 10 minutes cool-down
- FTP = 95% of 20-minute average power
Power Zones Based on FTP
Training Documentation and Analysis
Systematic training documentation enables targeted adjustments and shows progress.
Document Important Metrics:
- Training duration and distance
- Average and maximum power
- Heart rate data
- Subjective perceived exertion (1-10 scale)
- Weather and route conditions
- Well-being before/after training
Training Peaks and Strava: Modern training platforms like Training Peaks, Strava or Golden Cheetah automatically analyze training data and calculate important metrics such as TSS, CTL and ATL.
Training Stress Score (TSS)
TSS quantifies training load taking into account intensity and duration.
TSS Guidelines:
- Below 150: Low load
- 150-300: Moderate load
- 300-450: High load
- Above 450: Very high load
Nutrition in Training
Proper nutrition supports training and accelerates recovery.
Carbohydrate Requirements
Tip: Occasionally train in a fasted state (Zone 1-2, max. 90 min) to optimize fat metabolism. Always perform intense sessions with filled carbohydrate stores.