Tuesday, September 13, 2022
HomeCyclingFall Transition – Hold the Depth?

Fall Transition – Hold the Depth?

With #CXisCOMING the hashtag for many people and the autumn season arriving, it’s time to start out fascinated with transitioning out of peak summer time biking kind. Ought to we take into consideration simply driving simple throughout this era, or together with a little bit of intense work?

stephen cheung cross
No ‘cross final yr for Dr. Stephen

Cranking up Summer season Health
Due to my damaged/dislocated foot from 2019 and COVID-19 in 2020, that was two years with none racing or competitors for me. Fortunately for me, I like driving my bike and competitors is just one side of why I like the game.

Even with no aggressive objective or membership coaching rides and races, I’ve spent this summer time engaged on driving solo pushing my Health Signature as excessive as I may get it. This concerned a fairly polarized method to coaching. Specifically, I used to be largely driving at endurance tempo, sprinkled in with a weekly MTB journey the place I let the terrain dictate depth, then each 10 days or so a ridiculously arduous all-out interval effort.

I’ve been fairly profitable in maximizing my Xert Health Signature, with a Threshold Energy of 240 W, Excessive Depth Power of 26.0 kJ, and a Peak Energy of 1164 W.

The way to Detrain
Now I’m flat out into educating two programs on-line and getting my lab reopened, however CX in on the horizon, I’m already beginning to consider transitioning my health and build up for the winter of 2022/23.

The very first thing I, and most non-professional {and professional} racers, ought to be doing is to take break day the bike. Taking a break utterly off the bike isn’t just about bodily restoration, it’s a psychological necessity to get off the regulated coaching mindset.

When you end up waking up within the morning and pondering “I HAVE to journey right this moment” somewhat than “I GET to journey right this moment,” no matter time of yr, it’s nearly at all times a positive signal that you just want a psychological or bodily break.

For me, I’m planning an off-bike break beginning in mid-October, with the Canadian Thanksgiving main into our college’s Studying Week. Personally, I’ll be retaining energetic with a mountain climbing journey with our older son.

Almquist et al. 2020
Till then, I’ve acquired three weeks of a shoulder season and transition. An ideal time to discover a brand new examine by Nicki Almquist and colleagues in Norway (Almquist et al. 2020). What they checked out was what elite cyclists can do throughout a three-week transition interval following a season of racing. Ought to they simply cut back quantity and journey at low depth? Or ought to they appear so as to add some brief however intense efforts? If the extraordinary efforts may also help preserve health, will it achieve this on the expense of added psychological load?

Right here’s the experimental setup:

  • Two teams of elite Norwegian cyclists with VO2max of 73.4 mL/kg/min (dash or SPR group) and 71.3 (management = CON). Wmax had been 439 and 442 W, respectively, and coaching load within the prior 30 days averaged 14 and 12 h/week.
  • The three-week transition part began 3-5 days after the ultimate competitions of the season. Coaching load decreased by about 64% throughout this era. The CON group carried out 12 periods of low-intensity coaching.
  • The SPR group did 13 periods. All had been low-intensity apart from as soon as per week, after they carried out 3×3 units of 30 s all-out efforts, with 4 min between efforts and 15 min between units.
  • Pre- and post-testing included VO2max, a lactate threshold check, a seated 6-s dash, a sequence of 30-s max sprints, and a 20 min time trial. Power testing was additionally achieved with a leg-press protocol.
  • Psychological freshness was measured utilizing a 15-question Athlete Burnout Questionnaire. Every query was rated on a scale from 1-5 of settlement, with a pattern query being: “I really feel so drained from my coaching that I’ve hassle discovering power to do different issues.”

jumbo camp 22
You’ll be able to have some good coaching days within the fall

Protecting Issues Sharp
The examine comes from the always-reliable lab of Bent Rønnestad, and I felt that it was fairly well-designed and carried out general. A power was in using elite athletes, together with the excellent check battery offering insights into a number of facets of bodily capability in contrast a single check corresponding to VO2max. The addition of the burnout questionnaire is vital, as any advantages may be moot if it results in athlete burnout precisely on the interval the place they need to be mentally recovering.

  • Not surprisingly, specificity comes into play, and the SPR group had an enchancment in 30-s dash energy in comparison with no change to a slight lower in CON.
  • 6 s dash energy remained comparable throughout each teams pre- and put up, with no decay over time in both.
  • 20 min time trial energy didn’t differ evaluating SPR and CON. Nonetheless, when checked out over the three weeks, it was higher maintained in SPR.
  • VO2max and Wmax remained comparable throughout the 2 teams over the testing interval.
  • No main variations had been discovered within the burnout questionnaire. Nonetheless, there was a pattern in direction of the CON group having a decreased sense of accomplishment or feeling of worth to their coaching.

Hold it Mild or Hit it Out?
General, on this cohort of elite cyclists, there have been comparatively minimal adjustments in general health whatever the transition program. Importantly, the SPR group had slight advantages in bodily health, and this was achieved with out extra psychological pressure. So it may be argued that this is able to higher set one up for the low season by maximizing your general health going into it.

Flip that round although, and the query have to be requested whether or not health upkeep is finally the precedence for the transition interval. I might argue that health is definitely NOT the precedence, however that psychological freshness is. So from this angle, program your transition in a method that makes you happiest.

If meaning simply enjoyable and simple espresso rides, this examine ought to offer you assist in that three weeks of drastically decreased coaching (64% discount) will NOT considerably hurt your health. So completely don’t get burdened concerning the decreased exercise and concentrate on no matter is enjoyable.

Nonetheless, if you wish to have enjoyable peppering some rides with a townline dash or attacking the odd hill right here or there throughout this transition interval, then this examine means that that’s not fallacious or detrimental both.

The vital factor, actually, is to take a break. It may be utterly off the bike or it might probably contain a decreased coaching. Then gear up for a stronger and sooner 2023!

Trip quick and have enjoyable!

Stephen simply loves driving his bike


Almquist NW, Løvlien I, Byrkjedal PT, et al (2020) Results of Together with Sprints in One Weekly Low-Depth Coaching Session In the course of the Transition Interval of Elite Cyclists. Entrance Physiol 11:. https://doi.org/10.3389/fphys.2020.01000



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