With the many late season races around the corner, such as the Iceman Cometh race – the largest mountain bike race in the country, and countless cyclocross regional and national championship races about to happen, peaking for these races becomes a priority. If you have worked hard all season, you certainly want to go out on a good note and fuel the fire for next year with a great feeling fast race. So, to feel good late season, keep in mind these few simple tips.
Whether you train with a coach, on your own, or use a pre-written program, you are going to need to adjust your training program at times. General fatigue, lack of time, and life in general will always play a role in preventing training and missing training days. So what do you do? The good news is a few days missed will not affect training at all. It will throw you off a little both physically and mentally but there are ways to adjust.
To make gains in fitness, daily consistent hard work to build training stress (and fatigue) is necessary in order to create the need for the body to adapt. How you adapt to the fatigue will solely depend on how you train, and what systems you targeted. Adapting, the part of training most commonly overlooked, all depends on how well you recover from the training fatigue you have accumulated. Individual responses to training stress may differ, depending on genetics and fitness levels; however, there will always be an individual limit to the level of fatigue that can be handled before you lose the ability to adapt to any amount of training stress.
The General Adaptation Syndrome, a three phase response to physiological stress, was introduced by Canadian biologist Hans Selye in 1936. John Garhammer, Ph.D., a specialist in biomechanics and physiology, later took Hans Seley’s work and applied it to resistance training and exercise conditioning. The work of Selye and Garhammer established the groundwork for learning how the human body reacts to training stress, and more importantly, how it adapts.
Let’s discuss and apply the three phases of the General Adaptation Syndrome (the alarm, resistance and exhaustion phase) to endurance training.
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To do well as an endurance athlete, season goals need to be set early to provide the motivation needed to train hard. It takes a long time to build endurance and reach peak fitness levels, so the sooner you start with setting goals, the better. Your goals can be loose, precise, large or small, just as long as they create the desire to work hard. Most importantly, season goals should be set around something you love to do.
Since the invention of the wireless heart rate monitor in the late 1970’s1, heart rates have been widely used by athletes, coaches and exercise enthusiasts as an important guide to training intensity. Heart rate training has been viewed in many ways over the years, from very precise to not so precise. Now, a growing number of coaches and exercise physiologists support the use of heart rates as an important part of biological feedback, as heart rates are a direct reflection of what is happening internally. In order to understand how heart rate plays a key role in training, you must understand the trends and variables that are associated with it.