CYCLING FAQ

Cycling FAQ's

How do I select a training plan?

How do I score my rides manually?

Why are group rides important?

If I don’t belong to a club/ or ride with a group can I still benefit from the training plan?

If I don’t belong to a club/ or ride with a group can I benefit from joining one?

Why are recovery rides important?

How is my training plan structured?

Can I combine rides if I have less time in a week?

Can I change my weeks around?

What if I have less time than the training plan prescribes?

What if I have more time than the training plan prescribes?

Can I change the duration of rides?

If I have to miss one session in the week, which one should it be?

Can I do my training indoors?

Why are pre-race rides important?

Why is it important to learn to spin at a high cadence or pedal smoothly?

How do I estimate my RPE for my ride?

When, during my ride should i do my intervals?

1. How do I select a training plan?
Read the training plan description and see which plan best fits in terms of your cycling experience (ie: beginner, novice, intermediate or advanced). Choose a plan based on how many hours a week, and days per week you have available to train.

2. How do I score my rides manually?
Your ride should be scored based on RPE values for the entire ride. Click here to see the workout score terminology and RPE's

 

3. Why are group rides important?
They improve bike handling skills and teach you how to ride in a bunch. This is a very important factor when it comes to riding and racing!

4. If I don’t belong to a club/ or ride with a group can I still benefit from the training plan?
Yes. You can substitute group rides for endurance rides. It is however beneficial to your bike handling and bunch riding skills to ride with a group or club.

5. If I don’t belong to a club/ or ride with a group can I benefit from joining one?
Yes. It is highly beneficial and will help to improve your bike handling and bunch riding skills.

6. Why are recovery rides important?
Recovery rides allow your body time to recover and are vital to gaining strength and fitness. Without the recovery process the body can become over-stressed, prone to injury and illness and actually become weaker. Proper recovery promotes your strength and fitness.

7. How is my training plan structured?
Your training plan is divided into 3 essential ‘training blocks’.

  1. Week 1 to 4 – Foundation phase.
  2. Weeks 5 to 8 – Build/ Strength phase.
  3. Week 9 to 12 – Race Preparation.
    (The 4th week of each phase allows for recovery before progressing to the next phase.)

8. Can I combine rides if I have less time in a week?
It is optimal to do the training plan as it is set out, however you can combine rides provided they are the same ride type eg: you can combine an endurance ride with another endurance/ group ride. Do not combine recovery or pre-race rides with endurance or group rides.

9. Can I change my weeks around?
No, it is not advisable, as the training plan has been designed in specific training and recovery phases for optimal physiological benefits and fitness gain.

10. What if I have less time than the training plan prescribes?
Make sure you select the correct training plan with correct training time and days per week to begin with. If you struggle to reach your prescribed times your fitness will fall below the ‘goal fitness’.

11. What if I have more time than the training plan prescribes?
Make sure you select the correct training plan with correct training time and days per week to begin with. If you have more time available than the prescribed times your fitness will go above the ‘goal fitness’. Be sure to use your recovery rides to recover properly!

12. Can I change the duration of rides?
Yes you can, as long as you try to make it up by adding or reducing the time to another ride. You must however make sure that ride types remain separate ie: you can combine an endurance ride with another endurance/ group ride. Do not combine recovery or pre-race rides with endurance or group rides.

13. If I have to miss one session in the week, which one should it be?
If you have to leave out a ride in the week, leave out the recovery ride. You will be recovering while you are ‘not riding! If no recovery ride that week, then miss out the shortest ride or the ride containing no specific intervals.

14. Can I do my training indoors?
Yes you can. You can use an indoor set-up or even a stationary bike, however it is always preferable if you plan to do a race to ride on the bike that you will be racing. It is important to ‘know your equipment’ for a comfortable and safe ride/ race.

15. Why are pre-race rides important?
The pre-race ride is important physically and mentally. Physically it is an easy ride that actually promotes recovery as it allows blood to flow through and ‘cleanse’ muscles. It has similar benefits to having a recovery massage. Mentally it’s good for pre-race nerves and mental prep. Lastly it gives you an opportunity to make sure your bike is technically sound and safe to ride on race day!

16. Why is it important to learn to spin at a high cadence or pedal smoothly?
Pedaling efficiently will help you apply more force and even out the power pulses of separate down-strokes. A smoother pedaling motion maintains traction by reducing wheel surges and bouncing. To incorporate more leg muscles and to smooth out your traction impulses you want to think of pedaling as pushing down at the top of the stroke, dragging your foot across the bottom as though you are scraping something off your shoe, then driving your knee toward the handlebars.

17. How do I estimate my RPE for my ride?
Look at the estimated RPE for the ride and aim for that on your ride. If you have done the ride exactly as prescribed you can use the estimated RPE/ Intensity.

18. When, during my ride should I do my intervals?
Your intervals should be done once you are properly warmed up, no less than 20 to 30 mins into your ride.




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